Baked Salmon: 5 Protein-Rich Recipes for Lunch

For those looking for a tasty meal rich in proteins, baked salmon comes as a versatile and uncomplicated alternative. Next, check out 5 recipes of salmon in the oven! Options include combinations with chickpeas, asparagus, and citrus-based sauces, ideal for varying the lunch menu.

Recipe with chickpea and orange sauce

One of the preparations takes boiled and drained chickpeas, to the extent of 2 cups of tea. For the sauce, put the orange juice in a pot. Add honey and mustard and mix well. Bring to low heat for about 5 minutes, stirring occasionally, until slightly reduced.

Then remove the baking pan from the oven, accommodate the salmon fillets on the chickpea and water with the orange sauce. Return to the oven at 200 °C for approximately 15 minutes, or until the salmon is cooked and soft. Remove from the oven and finish with the parsley. Serve next.

Option with asparagus and lemon-sicilian

Another suggestion combines fish with asparagus, seasoned with olive oil, salt and pepper. The source did not detail the exact amount of asparagus. Water the asparagus with the rest of the olive oil and season with salt and pepper. Bring to a preheated oven at 200 °C for about 25 minutes, or until the fish is cooked and lightly golden and the asparagus, soft.

To decorate, use 1/2 lemon-sicilian slices. Remove from the oven, decorate with the lemon-sicilian slices and serve next. This recipe is a light and aromatic option for lunch.

Version with yogurt sauce and herbs

A third alternative brings salmon accompanied by creamy yogurt sauce. In a container, place the natural yogurt, olive oil, lemon juice, parsley, chives and garlic. Season with salt and pepper and mix until homogeneous. Remove the salmon from the oven and serve with the yogurt and herbs sauce.

This combination adds freshness and protein to the meal. The source did not specify the oven time for this version, but the preparation of the sauce is fast and can be done while the fish bakes.

Basic seasoning for salmon

To ensure flavor in any of the recipes, the initial spice is essential. In a container, season the salmon fillet with lemon juice, 1 tablespoon olive oil, garlic, salt, black pepper and paprika, spreading the seasonings well over the entire surface of the fish. Take a few minutes to absorb the flavors.

This step can be applied before putting the salmon in the oven, regardless of the recipe chosen. Grinded pepper, in the measure of 1/4 teaspoon, is one of the ingredients cited for seasoning.

Why include salmon at lunch?

Salmon is recognized for its protein content and healthy fats, being a frequent choice in balanced diets. The recipes presented use complementary ingredients, such as chickpeas and asparagus, which also contribute to the nutritional value of the meal.

In addition, baking reduces the need for frying, making the options lighter. For those seeking practicality, the recipes can be adapted according to the availability of ingredients.

The post Salmon in the oven: 5 protein-rich recipes for lunch first appeared in Free Window. The source did not detail the yield or the total preparation time of each recipe.

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catracalivre.com

Salmon fillet (portaledicase.com)

chickpeas (portaledicase.com)

frozen peas (portaledicase.com)

Asparagus (portaledicase.com)

natural yogurt (portaledicase.com)