Penn Herb Wellness Guide
Baked Salmon with Tomato Salsa
Nothing beats a good salmon fillet for a rich, satisfying meal.
Ingredients
- 1 Tbs olive oil
- 1 1/2 lbs salmon fillets
- 4 large plum tomatoes, cored and diced
- 1/2 red onion, chopped
- 1/2 orange bell pepper, diced
- 1/2 bunch fresh cilantro, chopped (thick stems removed; about 1/2 cup)
- 1 hot chili pepper, such as a jalapeo or serrano, seeded and diced, optional
- 1 tsp dried oregano
- 1 large clove garlic, thinly sliced
- juice of 3 limes
- 1/4 tsp red pepper flakes, optional
- 3 to 4 Tbs minced flat-leaf parsley, optional
Directions
- Preheat the oven to 425F.
- Brush the olive oil in a baking pan large enough to hold the salmon fillets comfortably. Lay the salmon in the pan.
- In a bowl, combine the tomatoes, onion, bell pepper, cilantro, chili pepper, if using, oregano, and garlic. Add the lime juice and pepper flakes, if using, and toss to mix. You will have about 4 cups. Spoon the salsa and juices around the salmon in the pan, spooning a little on top, too. Cover with aluminum foil.
- Bake for 10 to 12 minutes. Remove the foil and check for doneness. If the salmon is not opaque and flakes when prodded with a fork, replace the foil and bake for 8 to 10 minutes longer, or until cooked. Check several times during cooking. Serve immediately, sprinkled with parsley, if desired.
Recipe courtesy of The Pump Energy Food by Steve Kapelonis and Elena Kapelonis. Copyright 2005 Steve Kapelonis and Elena Kapelonis. All Rights Reserved. Published by Hyperion. Available wherever books are sold.
Nutrition Facts
Calories 365
Calories from Fat 197 (54%)
(33%)Total Fat 21g
(29%)Saturated Fat 6g
Polyunsaturated Fat 5g
Monounsaturated Fat 10g
(28%)Cholesterol 85mg
(4%)Sodium 87mg
(27%)Potassium 928mg
Total Carbohydrate 7g
(7%)Dietary Fiber 2g
Sugars 3g
Sugar Alcohols 0g
(70%)Protein 35g
* Percent Daily Values are based on a 2,000 calorie diet.
Nutrition facts are calculated by a food expert using nutritional values provided by the USDA for common products used as recipe ingredients. Actual nutritional values may differ depending on the amounts or products used and can be affected by cooking methods.
Copyright 2025 TraceGains, Inc. All rights reserved.
Read our healthy recipe definitions.
Learn more about TraceGains, the company.
The information presented here is for informational purposes only and was created by a team of USregistered dietitians and food experts. Consult your doctor, practitioner, and/or pharmacist for any health problem and before using any supplements, making dietary changes, or before making any changes in prescribed medications. Information expires December 2025.