Olive Oil Lemon Herb Salmon

Salmon is already one of the best sources of omega-3 fatty acids. Cooking it in extra virgin olive oil instead of seed oil keeps the fatty acid profile clean and adds a complementary richness to the fish. This recipe takes 20 minutes from start to finish.

What You Need

• 4 wild-caught salmon fillets (about 6 oz each)
• 3 tablespoons extra virgin olive oil
• 1 lemon, half sliced into rounds, half for juicing
• 2 tablespoons fresh dill, chopped
• 2 tablespoons capers, drained
• 3 cloves garlic, minced
• Sea salt and black pepper

Instructions

1. Preheat oven to 400 degrees F.

1. Place salmon fillets on a parchment-lined sheet pan. Drizzle with olive oil and season with salt, pepper, and garlic.

1. Top each fillet with lemon rounds, dill, and capers.

1. Bake for 12-15 minutes until the salmon flakes easily with a fork. Internal temperature should reach 145 degrees F.

1. Finish with a squeeze of fresh lemon juice and an extra drizzle of olive oil.

Why Wild-Caught Matters

Wild-caught salmon has a significantly better omega-3 to omega-6 ratio compared to farmed salmon, which is often fed grains and soy. Pairing wild salmon with olive oil (high in oleic acid) rather than seed oil (high in omega-6 linoleic acid) keeps the entire meal aligned with an anti-inflammatory profile.

Affiliate Disclosure: This article may contain affiliate links. If you make a purchase through these links, we may earn a small commission at no extra cost to you. We only recommend products we genuinely believe in. This helps support our work and allows us to continue providing free content.