Looking for a satisfying and healthy dinner recipe to add to your weekly meal plan? This Oven Baked Salmon with Lemon Caper Sauce is extremely easy, making it a favorite 30-minute meal perfect for busy weeknights!
Happy New Year, y’all! I love everything about the start of a new year. A fresh new planner to mark up, the opportunity to get organized, and the chance to set new goals and map a plan for how to achieve them. And while I don’t believe in “diets” (I believe in a balanced lifestyle and all things in moderation), after indulging in heavy meals and treats and being rather lazy over the holidays, it is so nice to get back to a routine involving being active, meal planning and eating more balanced meals, like this Oven Baked Salmon with Lemon Caper Sauce.
Unfortunately, even though I’m super excited about 2018, I have many people around me that are like, what really makes this week any different than last week. Or why can’t you start working on yourself whether it is January 1st or June 1st. Which, I guess is all true, but I’m not letting that kill my spirit and I’m totally sucking up all the positive vibes that comes with the new year.
I have a lot of personal and business goals for 2018 and because there are already a lot of things in the works for this year, I am super focused and working hard to get systems in place, so that this year can be all that I want 2018 to be and so I can accomplish my goals. Sure, I know there will be challenges and not every day will go exactly how I want it to be, but I hope that with more focus, I can live even more of the life I want.
One of my goals is to be more organized, in all aspects of my life, and focus more on saving money. So, this past weekend, I meal planned for two entire weeks. Not only does having a realistic meal plan, with easy to prepare and healthy meals, take the stress out of dinner time, but saves money as you are not running to the store every couple of days or eating out. It also means you are eating better, because, again you are not eating out, and because you are not mindlessly snacking all day.
Today’s recipe for Oven Baked Salmon with Lemon Caper Sauce is one I’ve been meaning to share with you for quite some time. I’ve made this salmon recipe for years, and it is our second favorite way to make salmon, second to our absolute favorite salmon recipe, Everything Salmon. I even photographed this recipe sometime last summer and meant to share it then, but forgot about it because the file of photos got mislabeled. BUT, what better time to share it than now, when everyone is looking for lighter and healthier meals!
This salmon dinner is super simple, yet has tons of flavor. The key to cooking the salmon perfectly is starting with a COLD oven (not a preheated one) and slowly cooking the salmon as the oven preheats to 400 degrees. The Pioneer Woman shared this cooking technique awhile back and another chef I used to work with shared it with me. This cold oven baked salmon really does yield perfectly cooked, tender, moist and flavorful salmon and you don’t get those fatty white spots that often occurs when you bake a salmon in a hot preheated oven.
I love the flavor of salmon and could enjoy it simply baked, but this light and creamy Lemon Caper Sauce adds a refreshing pop of flavor with the feel of an indulgent sauce. If meal planning and eating healthier is one of your New Year goals, then you have to put this Oven Baked Salmon with Lemon Caper Sauce recipe at the top of your list!
What are your goals for 2018? What would you like to see on Kitchen Concoctions? Over the next few weeks I’ll be sharing some of my personal and business goals with all of you and I can’t wait!
Helpful Tips and Information:
Money Saving Tip – Salmon can be expensive, so when I see it for 6.99 a pound or less, I stock up! I’ll buy one or two large fillets from the seafood counter (which are usually 2-3 pounds each). When I get home, I cut them into fillets, using the width of my hand as a guide (about 2 to 3-inches wide); per large fillet can usually get about 5-6 individual portions. I then wrap the fillets in heavy duty foil (usually 2 per piece of foil) and place as many foil packets in a freezer safe zip top baggie as I can. You could also store the salmon in vacuumed sealed packaging. Salmon can be kept frozen, if wrapped like this, for three to four months.
Serving Suggestion – I usually like serving this salmon recipe over a simple arugula salad (as pictured); but I also like to serve it with brown rice or a wild rice medley and either Broccoli Francaise or Braised Peas and Onions.
If you like this Oven Baked Salmon with Lemon Caper Sauce recipe, then you’ll love these other salmon recipes:
Pan Seared Salmon with Garlic Butter Sauce
Asian Farro Medley with Salmon
Orange Teriyaki Salmon
Paleo Coconut Salmon Bites
Tea Poached Salmon, Peach and Arugula Salad
- Oven Baked Salmon:
- 4 (4-6 ounce) salmon fillets
- 1 tablespoon olive oil
- ½ teaspoon each sea salt and black pepper
- Lemon Caper Sauce:
- ½ cup non-fat plain Greek yogurt
- 1 lemon, juiced and zested
- 1 tablespoon minced fresh dill (or ½ dried dill weed)
- 1 clove garlic, minced
- 1 tablespoon capers, minced
- ¼ teaspoon sea salt and black pepper
- *Do not preheat oven.* Line a baking sheet with foil and spray with cooking spray. Set aside.
- Place salmon fillets skin side down on baking sheet. Drizzle salmon with olive oil and season with salt and black pepper.
- Place salmon in cold oven. Turn on oven to 400 degrees F. Bake salmon for 20-25 minutes (depending on how thick salmon filets are and desired doneness) or until salmon easily flakes with a fork.
- Meanwhile, to make lemon caper sauce, in a small bowl whisk together the Greek yogurt, lemon juice and zest, dill, garlic, capers, salt and black pepper.
- Serve oven baked salmon with lemon caper sauce. Optional, garnish with fresh dill and additional capers.