AI-generated photo.
American · United States
Herb Roasted Salmon
A hot oven, lemon, dill, and salmon that stays moist.
Pai editors’ mark 5 / 5
Plan, list, and collections
High heat and a short time. The salmon is rubbed with oil, lemon zest, dill, and pepper, then roasted until the center just flakes. It is a weeknight plate that still looks like a dinner you meant.
Health
How this plate sits
Counted from the ingredient table. The score, richness, and badges describe one serving as written. The ring and the nutrient table follow the serving count above. This is general information, not medical advice.
83
Health score
Light & nourishing
Moderate
Richness
Gentle
Light to very rich, from fat, saturated fat, sugar, and the cream or butter in the plate.
- Protein 36%
- Carbs 3%
- Fat 61%
Watch · Diabetes-friendly
It misses a gentler mark: sugar, fiber, the starch mix, or the richness of the plate.
Watch · Heart-friendly
Saturated fat, cholesterol, sodium, or fiber keeps this off the heart-friendly list.
Watch · Weight loss
Calories, protein, or richness make this a fuller plate than a light day wants.
Suits · High protein
About 31 g of protein in the serving.
Suits · Low sodium
About 382 mg of sodium, under the 450 mg mark.
Suits · Gluten-free
No wheat, barley, or rye in the required list. Still read labels on sauces and oats.
Suits · Dairy-free
No milk ingredients in the required list.
Watch · Vegetarian
Meat, poultry, fish, or shellfish is in the required list.
Suits · Pregnancy
No alcohol, liver, or caffeine in the required list. Cook meat, eggs, and seafood through.
Watch · Gentle when sick
Fat or sugar is high for a day when appetite is low.
Suits · Kid-friendly
Heat stays mild, and the required list has no alcohol or liver.
Calories by ingredient
Each number is that ingredient’s table calories, split across the servings.
- Salmon312 kcal
- Olive oil31 kcal
- Lemon6 kcal
- Garlic2 kcal
- Dill1 kcal
- Black pepper1 kcal
Glycemic load
Estimated glycemic load for this count: 0.9. The bands come from the ingredient table.
Portion
One serving, as written, is about 353 kcal.
Allergens. Fish
Make it healthier
Serve three-quarters of the plate
The ingredient mix stays the same. Calories are three-quarters of the counted serving.
About 265 kcal after the change.
Use trout or cod.
Same herbs. Cod needs a minute or two less. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
Serve it over the citrus kale salad.
The plate gets fiber without another pan. This is the kitchen note. A new calorie figure is shown only when the grams can be replayed on the ingredient table.
Low confidence: no new calorie figure. The grams cannot be replayed on the table.
| Nutrient | Amount | % daily value |
|---|---|---|
| Calories | 353 kcal | 18% |
| Protein | 31 g | 62% |
| Carbohydrate | 2.9 g | 1% |
| Fiber | 0.8 g | 3% |
| Total sugars | 0.6 g | 1% |
| Fat | 23.7 g | 30% |
| Saturated fat | 5 g | 25% |
| Cholesterol | 83 mg | 28% |
| Sodium | 382 mg | 17% |
| Potassium | 602 mg | 13% |
| Calcium | 29 mg | 2% |
| Iron | 0.9 mg | 5% |
| Magnesium | 44 mg | 10% |
| Zinc | 0.6 mg | 5% |
| Vitamin A | 97 mcg | 11% |
| Vitamin C | 20.3 mg | 23% |
| Vitamin D | 16.5 mcg | 83% |
| Vitamin E · estimate | 5.9 mg | 39% |
| Vitamin K · estimate | 5 mcg | 4% |
| Thiamin (B1) | 0.3 mg | 28% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin (B3) | 13.1 mg | 82% |
| Vitamin B6 | 1 mg | 59% |
| Folate | 45 mcg | 11% |
| Vitamin B12 | 4.9 mcg | 202% |
Low-confidence marks sit on glycemic load or on vitamins the USDA row left blank. Those vitamins are filled from a food-group reference and labeled as estimates. Reported USDA values, including zeros, are kept. 50 g is the daily value for added sugar. This figure is total sugar, including fruit and milk.
- A serving stays under about 420 calories, so it can sit inside an ordinary day.
- Protein is high enough to make the meal satisfying.
- Sodium stays in a comfortable range.
- Fish here is a commonly eaten, lower-mercury choice when fully cooked. Follow your own pregnancy fish guidance.
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.
Equipment
- Oven
- Sheet pan
- Scale
- Tongs
- Cooling rack
Ingredients
Each line is stored in grams. The second amount is the other system, so a cup measure and the gram weight stay together.
Salmon4 fillets600 g
Olive oil1 tbsp15.38 ml
Lemon zest2 tsp4 g
Lemon, in wedges1 lemon80 g
Dill0.25 cup10 g
Garlic, grated2 cloves6 g
Kosher salt1 tsp3 g
Black pepper0.5 tsp1 g
The first amount follows the unit toggle. The second is the other system. Both follow the serving count.
If you need to swap
- Use trout or cod.. Same herbs. Cod needs a minute or two less.
- Serve it over the citrus kale salad.. The plate gets fiber without another pan.
Method
AI-generated photo.
1Set out a scale and the equipment for Herb Roasted Salmon. Heat to 450°F / 232°C and give it 5 minutes so the surface is actually hot. Weigh salmon, olive oil, lemon zest, lemon, dill, garlic, kosher salt, black pepper. High heat and a short time. The salmon is rubbed with oil, lemon zest, dill, and pepper, then roasted until the center just flakes. It is a weeknight plate that still looks like a dinner you meant.
Heat 5 min
AI-generated photo.
2Herb Roasted Salmon is cooked in the home kitchen. Cut pieces the same size so the center and the edge finish together.
AI-generated photo.
3Cook the aromatics first, then the main ingredient for Herb Roasted Salmon, until the edges take a little color. Roast on the middle rack. The top rack browns before the center cooks.
Build the base
AI-generated photo.
4Add the remaining weighed foods and cook Herb Roasted Salmon at 450°F / 232°C. Start checking at 41 minutes. Herb Roasted Salmon is done when the outside is browned and the thickest center is cooked through for the protein on the plate. The heat was 450°F / 232°C.
Roast 41 min
- 🇺🇸 United StatesNorth Americaherb-roasted-salmon-step-4
Herb Roasted Salmon, step 5
Step 5 · Herb Roasted Salmon
5Check the center of Herb Roasted Salmon, not the edge. If the cue is not true yet, give it a few more minutes and look again. Opening a lid or an oven door early drops the heat.
- 🇺🇸 United StatesNorth Americaherb-roasted-salmon-step-5
Herb Roasted Salmon, step 6
Step 6 · Rest 5 min
6Rest Herb Roasted Salmon for 5 minutes, then taste and adjust the salt. Serve it in the way it is eaten in the home kitchen, with the sauce or garnish that belongs to it. Film Herb Roasted Salmon in this shot order and no other: wide on the cold pan before the heat; a knife sliding into the potato or vegetable; batter or dough smoothed to the corners; a spoon making a path through the sauce. Slate words for the editor: cedar, nectar, zephyr, ladle, zester, reduce, dusk, patina, drift, olive.
Rest 5 min
How you know it is done
Herb Roasted Salmon is done when the outside is browned and the thickest center is cooked through for the protein on the plate. The heat was 450°F / 232°C.
If it goes wrong
- Herb Roasted Salmon looks done at the edge and is still raw in the center. Trust the cue, not the color. Check the thickest piece and give it a few more minutes.
- Herb Roasted Salmon turned out salty, dry, or watery. Weigh the salt and the liquid next time. Keep the heat at the temperature in the method, and stop when the doneness cue appears.
Storage
Cool Herb Roasted Salmon, then cover and refrigerate for up to 3 days. Freeze portions for a month if the dish reheats in a pot or oven. Reheat leftovers until steaming.
How this dish helps your daily life
- Dinner with serious protein in under half an hour.
- Oily fish brings flavor so you do not need a heavy sauce.
Notes
Pregnancy. Cook salmon until it flakes and is opaque. It is a commonly eaten, lower-mercury fish. There is no alcohol.
From the kitchen. Pull it when the center still looks slightly translucent. It finishes as it rests.
Allergens in the required list: Fish.
Your stars and note
Pai shares general nutrition information for everyday cooking. It is not medical advice, a diagnosis, or a treatment plan. Health labels are estimates from reference ingredient data and do not account for your lab results, medications, or how a food is absorbed. If you are pregnant, managing diabetes, cholesterol, an allergy, or any illness, use this as a menu of ideas and follow the clinician who knows you. In an emergency, call local emergency services.