Lemon Garlic Butter Baked Salmon (Anti-Inflammatory Recipe)
📖 Description
Lemon Garlic Butter Baked Salmon is a nutrient-dense, anti-inflammatory dinner recipe featuring tender, flaky salmon fillets baked in a rich garlic butter sauce with fresh lemon and herbs. This heart-healthy salmon recipe is packed with omega-3 fatty acids, high-quality protein, and powerful antioxidants, making it ideal for clean eating, weight management, and anti-inflammatory meal plans.
Perfect for a quick weeknight dinner or elegant entertaining, this healthy baked salmon recipe is naturally low-carb, gluten-free, and keto-friendly.
🛒 Ingredients (Serves 4–6)
-
5–6 salmon fillets (about 6 oz each, skin on or off)
-
3 tablespoons grass-fed butter (or extra virgin olive oil)
-
4 cloves garlic, minced
-
2 tablespoons fresh lemon juice
-
1 teaspoon lemon zest
-
1 teaspoon paprika (anti-inflammatory spice)
-
½ teaspoon turmeric (optional, for added anti-inflammatory benefits)
-
½ teaspoon black pepper
-
½ teaspoon sea salt
-
1 tablespoon fresh parsley, chopped
-
Lemon slices for garnish
👩🍳 Instructions
1️⃣ Preheat
Preheat oven to 400°F (200°C). Line a baking dish with parchment paper or lightly grease.
2️⃣ Prepare the Sauce
Melt butter in a small saucepan over low heat.
Add minced garlic and sauté for 30–60 seconds (do not brown).
Stir in lemon juice, lemon zest, paprika, turmeric, salt, and pepper.
3️⃣ Season the Salmon
Pat salmon dry with paper towels.
Place fillets in baking dish.
Brush generously with lemon garlic butter mixture.
4️⃣ Bake
Bake for 12–15 minutes, depending on thickness.
Salmon is done when it flakes easily with a fork and reaches 145°F internal temperature.
5️⃣ Garnish & Serve
Sprinkle with fresh parsley and serve with lemon slices.
🍽️ Serving Suggestions
Pair this anti-inflammatory salmon recipe with:
-
Steamed broccoli or roasted Brussels sprouts
-
Garlic sautéed spinach
-
Quinoa or brown rice
-
Cauliflower rice (low-carb option)
-
Fresh avocado salad
-
Mediterranean cucumber-tomato salad
For a premium healthy dinner experience, serve with sparkling water infused with lemon and mint.
🌿 Anti-Inflammatory Benefits
This healthy omega-3 rich meal supports:
-
Heart health
-
Brain function
-
Joint support
-
Reduced chronic inflammation
-
Immune system strength
Key anti-inflammatory ingredients:
-
Salmon (rich in EPA & DHA)
-
Garlic (natural immune booster)
-
Turmeric (curcumin compound)
-
Lemon (vitamin C antioxidant)
🔄 Variations
🥑 Dairy-Free Version
Replace butter with avocado oil or extra virgin olive oil.
🌶 Spicy Cajun Twist
Add cayenne pepper and Cajun seasoning.
🍯 Honey Garlic Glaze
Add 1 tablespoon raw honey for a sweet-savory version.
🌱 Mediterranean Style
Top with olives, capers, and cherry tomatoes before baking.
🍽 Air Fryer Version
Cook at 390°F for 7–9 minutes.
❓ Frequently Asked Questions
1. Is salmon anti-inflammatory?
Yes. Salmon is one of the best anti-inflammatory foods due to its high omega-3 fatty acid content.
2. Can I use frozen salmon?
Yes. Thaw completely and pat dry before seasoning.
3. How do I store leftovers?
Store in an airtight container for up to 3 days in the refrigerator.
4. Can I meal prep this recipe?
Absolutely. It reheats well and is ideal for healthy meal prep lunches.
5. What is the best type of salmon to use?
Wild-caught salmon (such as sockeye) offers higher omega-3 levels and fewer contaminants.
🥗 Nutrition Information (Per Serving – Approximate)
-
Calories: 380
-
Protein: 34g
-
Fat: 25g
-
Saturated Fat: 8g
-
Omega-3 Fatty Acids: 1,800–2,200 mg
-
Carbohydrates: 2g
-
Fiber: 0g
-
Sugar: 0g
-
Sodium: 320mg
This makes it a high-protein, low-carb, keto-friendly, anti-inflammatory dinner option.
🧠 Pro Tips for Perfect Salmon
-
Do not overcook — salmon continues cooking after removal.
-
Use fresh lemon for best flavor.
-
Let salmon rest 3–5 minutes before serving.
-
For crispy edges, broil 1–2 minutes at the end.
💡 Final Thoughts
This Lemon Garlic Butter Baked Salmon is more than just a quick healthy dinner — it’s a premium anti-inflammatory superfood meal designed to support long-term wellness, weight management, and heart health. With clean ingredients and powerful omega-3 benefits, it’s one of the best healthy salmon recipes for families, fitness enthusiasts, and anyone following a Mediterranean or anti-inflammatory diet.
