Simple baked salmon with dill yoghurt

Baked Salmon

Serves 8-10

  • 3 kg whole salmon, from sustainable sources, ask your fishmonger, scaled, filleted and pin-boned, or use 2x1.2kg sides of salmon fillet

  • 8 sprigs fresh rosemary

  • extra virgin olive oil

  • For the dill yoghurt

  • 500 g fat free natural yoghurt

  • 1 bunch fresh dill, chopped

  • juice and zest of 1 lemon

Preheat the oven to 200ºC/400ºF/gas 6. Place the salmon fillets skin-side down in a large clean roasting tray – cut each in half if they don't fit. Lay the rosemary on top and drizzle with olive oil. Gently rub the oil and rosemary all over the fish, and season. Bake for 20 minutes or until just cooked. (Alternatively, place on a clean smooth wooden plank and cook in an outdoor wood-fired oven for 20 minutes.)



Meanwhile, mix the yoghurt and dill with the grated zest of the lemon, a few drops of juice and season. Cut portions of salmon off the skin and serve with the Italian farro salad.

Nutritional Information

Simple baked salmon with dill yoghurt

Delicious served with my Italian farro salad

More Mains recipes >
0 foodies cooked this
Rubbed in rosemary and a little olive oil, this simple salmon recipe is so delicious
Serves 8-10
25m
Super easy
Method

This is an easy way of cooking whole salmon fillets. It's simple to serve and just as good cold as it is hot. If you're not sure how to prepare the fish, get your fishmonger to do it for you. I've cooked it on a wooden plank in my outdoor wood-fired oven, but you can cook it in a large roasting tray in the oven.

Preheat the oven to 200ºC/400ºF/gas 6. Place the salmon fillets skin-side down in a large clean roasting tray – cut each in half if they don't fit. Lay the rosemary on top and drizzle with olive oil. Gently rub the oil and rosemary all over the fish, and season. Bake for 20 minutes or until just cooked. (Alternatively, place on a clean smooth wooden plank and cook in an outdoor wood-fired oven for 20 minutes.)

Meanwhile, mix the yoghurt and dill with the grated zest of the lemon, a few drops of juice and season. Cut portions of salmon off the skin and serve with the Italian farro salad.

Nutritional Information Amount per serving:

Calories

Calories are just a unit of energy. If you eat more than you use you can gain weight, or lose it if you don't eat enough. How much you need depends on your weight, gender and how active you are, but it's around 2,000 a day.

Carbs

Carbs are a great source of energy and, excluding foods such as potatoes, are made from grains - like bread, pasta and cereal. We all need carbs, but try to make them all wholegrain by sticking to brown bread, rice and pasta - they are much more nutritious.

Sugar

We all deserve a treat sometimes, but try to limit your sugar intake. Most of your sugar should come from raw fruit and milk, because they give us lots of nutrients too. Always check food labels so you know how much sugar you're eating.

Fat

We all need to eat a small amount of fat because it protects our organs and helps us grow. But we need to be careful about how much fat we eat and what kinds of fat, because in higher levels it's associated with weight gain, diabetes, cancer and heart disease.

Saturates

Saturated or "bad fats" are in beef, pork, chicken skin, butter, cream and cheese. Too much can be bad for our heart and cholesterol levels, but unsaturated or "good fats" in fish, nuts, avocados and some oils can help keep our hearts healthy if eaten in moderation.

Protein

Protein helps our muscles to grow and repair, as well as providing you with essential amino acids. When it comes to protein, try to eat leaner sources such as chicken and fish or non-meat sources such as eggs, dairy, beans, nuts, seeds, tofu and pulses.
  • Calories 591
    30%
  • Carbs 5.1g
    2%
  • Sugar 4.9g 5%
  • Fat 34.9g 50%
  • Saturates 6.1g 31%
  • Protein 63.8g 141%
Of an adult's reference intake

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BUYING SUSTAINABLY SOURCED FISH

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Buying sustainably sourced fish means buying fish that has been caught without endangering the levels of fish stocks and with the protection of the environment in mind. Wild fish caught in areas where stocks are plentiful are sustainably sourced, as are farmed fish that are reared on farms proven to cause no harm to surrounding seas and shores.

When buying either wild or farmed fish, ask whether it is sustainably sourced. If you're unable to obtain this information, don't be afraid to shop elsewhere – only by shopping sustainably can we be sure that the fantastic selection of fish we enjoy today will be around for future generations.

For further information about sustainably sourced fish, please refer to the useful links below:

Marine Stewardship Council
http://www.msc.org/

Fish Online
http://www.fishonline.org

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  • 3 kg whole salmon, from sustainable sources, ask your fishmonger, scaled, filleted and pin-boned, or use 2x1.2kg sides of salmon fillet

  • 8 sprigs fresh rosemary

  • extra virgin olive oil

  • For the dill yoghurt

  • 500 g fat free natural yoghurt

  • 1 bunch fresh dill, chopped

  • juice and zest of 1 lemon