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

Last updated on October 16th, 2021 at 07:56 pm

This Baked Salmon Fillets with Roasted Tomatoes and Onions is tender and flaky and only takes less than one hour to make.

We all want a healthy and delicious meal every day, except for the day dedicated to cheating. Many of us sometimes fail to realize that healthy meals can also be labeled as cheat food days. Yes! It can happen if it is your favorite food. 

I am not a fish lover, but I enjoy a good salmon dish. The salmon has to be delicious and flaky and with the right amount of spices and seasoning. A good salmon dish also needs to be moist. The added moisture can come in many different ways, by adding vegetables or with a sauce. For this recipe, we are doing both tomato and onion and dill sauce. I am already getting hungry!!!

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

Why baked salmon instead of pan frying

Pan-frying seafood is good too, but not for this recipe. Baked seafood is so much easier and faster. Cleaning also is much faster, in my opinion. 

When you bake fish, and especially salmon, you can control the heat and the cooking time. Cooking fish on a stovetop requires more attention – it is almost like you have to babysit the food. 

This recipe is flavorful, easy to make, and good for you. The salmon dish can be made with fresh or frozen salmon; thaw it before cooking. This meal is perfect for any weeknight. Just serve with a broccoli salad, for example, or serve it with boiled plantains or yucca and even farro – such a great combination of healthy ingredients. 

What’s in the recipe?

Always remember to use fresh ingredients if you can.

Ingredients:

  • Salmon: wild-caught salmon is always better. It is a bit more expensive than farmed raised salmon, categorized as not that healthy for you. Check out this article for more insights. Make sure the salmon smells fresh, has no brownish spots, and has a bright pinkish color.
  • Seasonings for the salmon: I used Noubess Steak Seasoning, Salt-Free but you can use Noubess Fish and Seafood Seasoning, Salt-Free. You can also use your own seafood blend if preferred. Noubess Fish and Seafood is very flavorful and contains no salt. It is a good option if you are on a low sodium diet. I used Noubess Steak Seasoning because of the peppery taste. I just love pepper!!!
  • Oil: a good is recommended for this dish. You can also use coconut oil or sunflower oil.
  • Seasoning for the onion and cherry tomatoes: I used Noubess Garlic and Herb Seasoning. It is a good option for vegetables and very aromatic. 
  • Tomato: cherry tomatoes are marvelous; they are pungent and succulent when roasted – almost like eating a tomato candy. I also prefer using whole cherry tomatoes instead of cutup tomatoes because they tend not to hold their shape. 
  • Onion: my preference is red onion because it enhances the flavor of the tomatoes and the salmon. I have used white or yellow onion and shallots. My second preference is shallots – another flavor enhancer. 
  • Capers: I love capers. This is an optional ingredient but I will say don’t ignore it. Those tiny seeds add a mild zesty taste to the veggies and salmon.

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 baking 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. 

How to Properly Thaw Frozen Salmon Fillets

  • Save time and plan ahead of time by thawing the salmon fillets in the fridge. Slowly thaw your salmon steaks in the fridge overnight. Do the same for individually packed salmon. 
  • Don’t have enough time? Ideally, you can place the pre-packaged frozen salmon in room temperature water and change it regularly. Make sure the salmon does not catch any liquid. Depending on the thickness of the fillets, it may take more than one hour to thaw. 

What’s The Best Temperature for Baked Salmon?

The best temperature to bake salmon fillets is 375F for 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.
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:

  • Salmon is done when the internal temperature reaches 145°F.
  • You 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. 

More salmon recipes 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.
No ratings yet
Prep Time 10 mins
Cook Time 15 mins
Total Time 25 mins
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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Baked Salmon FIllets

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