recipes2 min read

Easy Baked Salmon with Herbs

2026-02-21

#dinner#anti-inflammatory#high-protein#omega-3

Easy Baked Salmon with Herbs

Omega-3 rich salmon that fights inflammation and is incredibly gentle on the digestive system.

2026-02-21 • 2 min read

Prep Time
5 min
Cook Time
15 min
Servings
4

Nutrition (per serving)

Calories: 320
Protein: 34g
Carbs: 2g
Fat: 20g

* Nutritional values are estimates

Ingredients

  • 4 salmon fillets (6 oz each)
  • 2 tbsp olive oil (garlic infused if skipping the garlic scapes)
  • 2 tbsp garlic scapes chopped or 1 tsp garlic scape flakes (optional - omit if sensitive)
  • 2 tbsp fresh dill (or 1 tbsp dried)
  • 1 tbsp fresh parsley
  • 2-3 scallions (green parts only), sliced
  • 1/2 tsp paprika (not spicy)
  • Salt and pepper to taste
  • Cucumber slices for serving

Instructions

  1. Preheat oven to 400°F. Line baking sheet with parchment paper.
  2. Pat salmon fillets dry and place on baking sheet.
  3. Mix olive oil, garlic scapes (if using), dill, parsley, scallions, and paprika in small bowl.
  4. Brush herb mixture over salmon fillets.
  5. Season with salt and pepper.
  6. Bake for 12-15 minutes until salmon flakes easily with fork.
  7. Serve immediately with cucumber slices on the side.
Tags: dinner, anti-inflammatory, high-protein, omega-3
Recipe adapted from: Unknown - modified for GI issues

From Tracy's Health Journey | Not medical advice • Consult your healthcare provider

© 2026 Tracy. All rights reserved.

⏱️
Prep Time
5 min
🔥
Cook Time
15 min
🍽️
Servings
4

Nutrition per Serving

320
calories
34g
protein
2g
carbs
20g
fat

* Nutritional values are estimates

Ingredients

  • ✓4 salmon fillets (6 oz each)
  • ✓2 tbsp olive oil (garlic infused if skipping the garlic scapes)
  • ✓2 tbsp garlic scapes chopped or 1 tsp garlic scape flakes (optional - omit if sensitive)
  • ✓2 tbsp fresh dill (or 1 tbsp dried)
  • ✓1 tbsp fresh parsley
  • ✓2-3 scallions (green parts only), sliced
  • ✓1/2 tsp paprika (not spicy)
  • ✓Salt and pepper to taste
  • ✓Cucumber slices for serving

Instructions

  1. 1Preheat oven to 400°F. Line baking sheet with parchment paper.
  2. 2Pat salmon fillets dry and place on baking sheet.
  3. 3Mix olive oil, garlic scapes (if using), dill, parsley, scallions, and paprika in small bowl.
  4. 4Brush herb mixture over salmon fillets.
  5. 5Season with salt and pepper.
  6. 6Bake for 12-15 minutes until salmon flakes easily with fork.
  7. 7Serve immediately with cucumber slices on the side.

Recipe adapted from: Unknown - modified for GI issues

Why Salmon for GI Health

  • Omega-3 fatty acids: Powerful anti-inflammatory
  • Easy to digest: Gentle protein source
  • No acid triggers: Simple, clean preparation
  • Quick to make: Perfect for busy weeknights

The Anti-Inflammatory Power

Omega-3s in salmon help reduce inflammation throughout the body, including the digestive tract. Regular consumption can help with:

  • Reducing gut inflammation
  • Supporting gut barrier function
  • Decreasing overall inflammation markers
  • Improving heart health (bonus!)

Serving Suggestions

  • With white rice: And steamed zucchini
  • Over quinoa: With roasted carrots
  • With sweet potato: And spinach
  • In a bowl: Rice + cucumber + salmon

Make It Your Way

  • Swap dill for basil or cilantro
  • Add a drizzle of tahini sauce
  • Serve cold over salad for lunch
  • Meal prep for 3-4 days

Shopping Tip

Look for wild-caught salmon when possible. It has higher omega-3 content and fewer contaminants than farmed. Frozen works great too—just thaw overnight in the fridge.