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Baked Salmon Fillets with Cherry Tomatoes and Onion

Baked Salmon Fillets

This recipe for baked salmon fillets isn’t just about deliciousness, it’s about incorporating seafood, specifically salmon, into your diet for a multitude of health benefits. Here’s a breakdown of the ingredients and why seafood deserves a regular spot on your meal plan:

Benefits of Including Seafood in Your Diet:

While salmon is a stellar choice, incorporating a variety of seafood into your meals offers a range of health advantages:

  • Powerhouse of Omega-3s: Most seafood is rich in omega-3 fatty acids, crucial for reducing inflammation, lowering heart disease risk, and potentially improving cognitive function.
  • High-Quality Protein Source: Seafood offers complete protein, containing all the essential amino acids your body needs for building and repairing tissues, and can also help with feelings of fullness.
  • Essential Vitamin and Mineral Source: Different types of seafood provide a variety of vitamins and minerals. Salmon, for example, is a great source of vitamin D, vital for bone health and immune function.
  • Promotes Healthy Brain Function: Studies suggest omega-3s in seafood may play a role in cognitive function and may help protect against age-related decline.
  • Dietary Variety: Seafood offers a delicious way to diversify your protein sources and explore new flavors and textures in your meals.
Baked Salmon Fillets with Cherry Tomatoes and Onion
Baked Salmon Fillets with Cherry Tomatoes and Onion

Why We Bake the Salmon:

While pan-frying is a great way to cook seafood, baking offers distinct advantages for this recipe. Here’s why:

  • Effortless Cooking: Baking is a breeze! It requires minimal prep and attention compared to pan-frying, which requires constant monitoring of the heat and flipping process.
  • Easy Cleanup: Another win for baking – cleanup is significantly faster since you’re not dealing with splatters or hot oil.
  • Precise Cooking: The oven’s consistent heat allows for perfect control over temperature and cooking time. This is especially important for delicate fish like salmon, ensuring it cooks evenly throughout without drying out.

In short, baking makes this recipe a stress-free and delicious weeknight meal.

What’s in the recipe?

Always remember to use fresh ingredients if you can.

Ingredients:

  • Salmon Fillets (wild-caught preferred): Wild-caught salmon boasts a higher content of omega-3 fatty acids, essential for heart and brain health. Omega-3s can help reduce inflammation, lower blood pressure, and decrease the risk of heart disease and stroke.
  • Seasonings for the Salmon: (Noubess Steak Seasoning, Salt-Free, Noubess Fish and Seafood Seasoning, Salt-Free, or your own blend) Seasonings add flavor and can include ingredients like paprika, garlic powder, onion powder, and herbs. Be mindful of pre-made blends and added salt content.
  • Olive Oil: A healthy fat that adds moisture and richness to the dish. You can also use coconut oil or sunflower oil.
  • Seasoning for the vegetables: (Noubess Garlic and Herb Seasoning or your preference) Adds flavor to the vegetables.
  • Cherry Tomatoes: Whole cherry tomatoes hold their shape better when baked. They’re a good source of vitamins A and C, adding a pop of sweetness and color to the dish.
  • Red Onion (preferred): Adds a sweet and peppery flavor that complements the salmon and tomatoes. White, yellow onion, or shallots can be substituted.
  • Capers (optional): Tiny pickled flower buds that add a salty, briny flavor.

How to make baked salmon with tomatoes and onion

A good idea would be to use pre-packaged frozen individual salmon fillets. This way, you won’t need a whole salmon and make a mess while cleaning it. If you have a whole salmon, make sure that the knife is sharp to make precise fillet cuts. A dull blade will tear the flesh, and the pieces won’t be evenly cut. 

  • Thaw the salmon fillets if frozen. Rinse and pat dry with paper towels. Place the salmon fillets on a plate. Rub a little bit of olive oil all over the salmon fillets. Season with Noubess Steak Seasoning, Salt-Free or Noubess Fish and Seafood Seasoning, Salt-Free and salt if preferred. Set aside.
  • Preheat the oven to 400°F and prep your baking sheet or dish by greasing with a cooking spray or butter. 
  • Slice the onions and place them in a bowl with the cherry tomatoes. Add Noubess Garlic and herb seasoning and toss. 
  • Arrange the cherry tomatoes and onion on the baking sheet. Place the seasoned salmon on top of the vegetables and bake, uncovered, for about 15 to 20 minutes or until the salmon is opaque and flakes easily. 
  • Serve the salmon fillets with tomatoes and onion immediately. 

Thawing Tips for Perfect Salmon:

For the best results, thaw your salmon fillets safely and efficiently:

  • Planning Ahead: Thawing in the refrigerator overnight is the safest and most stress-free method. Simply place the packaged salmon fillets on a plate in the coldest part of your fridge (usually the bottom shelf). This method works well for both whole salmon and individually packaged fillets.
  • In a Hurry? If you’re short on time, thawing in cold water can work. However, it’s important to follow safe practices:
    • Double Duty Packaging: Keep the salmon in its original sealed package. This prevents the fish from absorbing water, which can affect its texture.
    • Submerge, Don’t Soak: Submerge the sealed package completely in a large bowl of cold water.
    • Change the Water: Refresh the water every 30 minutes to maintain a cold temperature. This ensures safe thawing.
    • Time It Right: Thawing time depends on the thickness of the fillets. Plan on about 1 hour per inch of thickness.

Remember, never thaw salmon at room temperature, as this can promote bacterial growth.

What’s The Best Temperature for Baked Salmon Fillets and Whole Salmon?

While 375°F (190°C) is ideal for baking salmon fillets alone, this recipe uses 400°F (200°C) for a specific reason: the vegetables. The higher temperature ensures the vegetables cook through alongside the salmon without drying out the fish.

Here’s a guideline for baking salmon at 400°F (200°C):

  • Normal-sized fillet: 12-14 minutes
  • Thicker fillet: 14-15 minutes
  • Whole side of salmon: 15-20 minutes

The Key to Moist Salmon: Internal Temperature

The most accurate way to gauge doneness is by checking the internal temperature with a meat thermometer. For moist and flaky salmon, aim for an internal temperature of 130-145°F (54-63°C).

Salmon with Tomatoes and Onions
Baked Salmon Fillets with Cherry Tomatoes and Onion

Tips and Notes for Baked Salmon Fillets with Cherry Tomatoes and Onion:

Cooking the Salmon to Perfection

To achieve perfectly cooked salmon, we recommend using a meat thermometer to check the internal temperature. Aim for 145°F (63°C) for an ideal balance of moistness and flakiness.

Roasting Vegetables for Softness (Optional):

If you prefer softer vegetables, pre-roast them for 7-10 minutes at 400°F (200°C) before adding the salmon. This ensures they cook through without getting tough.

Salmon Placement and Flavor Infusion:

For salmon fillets with skin, place them skin-side down on the vegetables. This allows the crispy skin to develop while the flesh absorbs flavorful oils from the vegetables.

There’s no need to flip the salmon during cooking. It will cook evenly on top of the vegetables, infusing them with its delicious flavors.

Serving Suggestions:

Carefully lift the cooked salmon with a spatula and transfer it to a plate. Pair your salmon with a side of your choice! Boiled root vegetables like plantains, potatoes, yucca, or yam are all excellent options. For a healthy grain accompaniment, try farro or bulgur wheat.

More salmon recipe ideas

Sources:

Salmon with Tomatoes and Onions

BAKED SALMON FILLETS WITH CHERRY TOMATOES AND ONION

This Baked Salmon Fillets with Roasted Tomatoes and Onions is tender and flaky and only takes less than one hour to make.
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course Main Course
Servings 4
Calories 393 kcal

Ingredients
  

Instructions
 

  • Prep salmon: Thaw fish if frozen (see instructions in notes on how to thaw salmon). Rinse the fish and pat dry with paper towels and place on a plate.
  • Rub 1 tbsp of olive oil on the salmon fillets then sprinkle Noubess Steak Seasoning. Season with salt if preferred. Set aside.
  • Preheat the oven to 400°F. Grease a baking dish with cooking spray.
  • Prep veggies: Slice red onion thin. Wash cherry tomatoes and dry. Place both sliced onion and cherry tomatoes in the prepared baking dish. Season with ½ tsp olive oil and Noubess Garlic and Herb Seasoning. Toss to coat the tomatoes and onion slices. Set aside.
  • Bake salmon: Place fillets, skin side down (if with skin), on top of the tomatoes. Sprinkle fillets with additional seasoning if necessary.
  • Bake, uncovered 15 to 20 minutes or until the salmon fillets are opaque and flake easily. (Salmon fillets are done when the internal temperature reaches 145°F.)
  • Serve with a salad, boiled root vegetables (plantains, potatoes, yucca or yam).

Notes

What’s The Best Temperature for Baked Salmon?
The best temperature to bake salmon fillets is 375F and 12-14 minutes, depending on thickness. The recipe requires a baking temperature of 400F for 15 minutes because of the vegetables. It is a way to speed up the cooking process and not overcook the vegetables.
  • Normal size salmon fillet: cook for 12-14 minutes.
  • Thicker salmon fillet: cook for 14-15 minutes.
  • A whole side of salmon: cook for 15-20 minutes.
  • The internal temperature should be 130-145F for moist, not-overcooked salmon.
Additional Notes:
  • Salmon is done when the internal temperature reaches 145°F.
  • You can also roast the vegetables for about 7 – 10 minutes before placing the salmon steak on top if you don’t like crunchy vegetables.
  • If you are using salmon fillets with skin, place them skin side down on the vegetables.
  • No need to flip the salmon. They will cook nicely on top of the vegetables and will be infused with their flavors.
  • Best use a spatula to lift the salmon for plating.
  • Serve salmon with boiled root vegetables like plantain, potatoes, yucca, or yam. Grains are also a good healthy choice – try Farro and bulgur wheat.

Nutrition

Calories: 393kcalCarbohydrates: 6gProtein: 46gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 6gMonounsaturated Fat: 9gCholesterol: 125mgSodium: 400mgPotassium: 1314mgFiber: 1gSugar: 3gVitamin A: 456IUVitamin C: 19mgCalcium: 42mgIron: 2mg

Please keep in mind that nutritional information is a rough estimate and can vary greatly based on the products used.

Keyword salmon dinner, salmon recipes, seafood dinner, seafood recipes
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Nutrition info is automatically generated and provided as a courtesy and as an estimate only.

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Corn Allergy:

Always choose ingredients without corn or corn derivatives.

Baked Salmon Fillets

Originally published on May 29, 2021. Revised and updated.

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