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dinnerpescatarianMediterranean

Baked Salmon with Roasted Courgette & Herb Butter

A nutrient-dense dinner featuring tender baked salmon topped with a fragrant herb butter, paired with golden roasted courgette rounds. This meal is rich in omega-3 fatty acids and healthy fats, supporting anti-inflammatory benefits and overnight gut health.

Baked Salmon with Roasted Courgette & Herb Butter

Instructions

1
Preheat Oven
preheating

Preheat the oven to 190°C to ensure even cooking for both salmon and courgette.

💡 Use an oven thermometer to confirm the temperature, as some ovens may run hotter or cooler.
2
Prepare Herb Butter
mixing

In a small bowl, mix softened butter with finely chopped dill, minced garlic, and a pinch of salt until well combined. Set aside at room temperature to keep it spreadable.

💡 Soften butter by leaving it out for 30 minutes or microwaving for 10 seconds if short on time.
3
Prepare Courgette
seasoning

Slice courgettes into even 1cm rounds, toss them in a bowl with olive oil, salt, and black pepper, then spread them in a single layer on one half of a large baking tray.

💡 Ensure the courgette rounds don’t overlap to achieve even roasting and golden edges.
4
Prepare Salmon
seasoning

Place salmon fillets skin-side down on the other half of the baking tray, season with salt, black pepper, and a drizzle of fresh lemon juice for brightness.

💡 Pat the salmon dry with a paper towel before seasoning to ensure a crispier skin.
5
Roast Salmon and Courgette
baking

Place the tray in the preheated oven at 190°C and roast for 18-20 minutes, until the salmon flakes easily with a fork and the courgette edges are golden and tender.

💡 Check the salmon at 18 minutes to avoid overcooking; it should be just opaque in the center.
6
Add Herb Butter to Salmon
finishing

Remove the tray from the oven and immediately place a spoonful of herb butter on each hot salmon fillet, allowing it to melt and coat the fish with flavor.

💡 Spread the butter gently with a spoon if it doesn’t melt evenly over the salmon.
Prep Time
10 Min
Cook Time
20 Min
Per Serving
712kcal
Protein21%
Carbs3%
Fat76%
Glycemic Load
2.5 (Low)
Nutrition Information
PreparedRaw ingredients
Energy712 kcal· 36%
Protein36 g· 72%
Carbohydrates4.5 g· 2%
Carbs (absorbed)3.5 g· 1%
Dietary Fiber1 g· 4%
Fat57 g· 81%
Saturated Fat14 g· 70%
Monounsaturated Fat35 g· 140%
Polyunsaturated Fat6 g· 55%
Trans Fat0 g· 0%
Cholesterol90 mg· 30%
Sodium712.5 mg· 36%
Potassium560 mg· 16%
Calcium70 mg· 7%
Magnesium36 mg· 10%
Phosphorus360 mg· 51%
Iron1.2 mg· 9%
Zinc1.8 mg· 18%
Copper0.12 mg· 12%
Selenium54 µg· 98%
Iodine24 µg· 16%
Vitamin C12 mg· 15%
Vitamin A420 µg· 53%
Vitamin D10 µg· 50%
Vitamin E7 mg· 58%
Vitamin K80 µg· 107%
Vitamin B10.30 mg· 27%
Vitamin B20.45 mg· 32%
Vitamin B60.60 mg· 43%
Vitamin B122.4 µg· 96%
Folate60 µg· 30%
Niacin8 mg· 50%
Biotin6 µg· 12%
Pantothenic Acid2 mg· 33%
Salt Equivalent1.8 g· 30%

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