$4 and 15 Minute Baked Salmon or Trout!

$4 and 15 Minute Baked Salmon or Trout!

Salmon just sounds intimidating. Maybe that’s why it’s usually only eaten for special occasions. Let’s change that. For less than $5 plate, time to add this baked salmon or trout headliner to your weekly menu and increase your Omega 3 intake!

$4 and 15 Minute Baked Salmon or Trout

A quick and fun salmon or trout recipe that will get you eating more Omega 3s!
Prep Time3 mins
Cook Time12 mins
Total Time15 mins
Course: Main Course
Cuisine: American
Keyword: salmon, trout
Servings: 2 servings
Calories: 350kcal
Author: apartmentchefnick
Cost: $8

Equipment

  • Baking sheet lined with aluminum foil
  • Brush (optional)

Ingredients

  • 2/3 lbs salmon or trout of your choice cut into two 1/3 lb filets – opt for fresh, wild caught whenever possible!
  • 1/2 tsp kosher salt
  • 1/4 tsp black pepper
  • 2 tsp avocado oil

Instructions

  • Preheat oven to 450F.
  • Place fish skin-side down on the baking sheet.
  • Coat lightly everything but the skin with avocado oil and then sprinkle with some kosher salt and pepper.
  • Place the fish in the oven and set the timer for 10-12 minutes depending on how cooked you like your fish.
  • Remove skin from fish using a spatula, plate the food and enjoy!

Notes

Adjust the baking time based on the fish you get. If the filet is long and thin, aim for somewhere in the 8-10 minute range. If the filet is short and thick, you’re looking at 13-14 minutes.

This recipe can be modified for any similar fillet. Feel free to apply it to the following:

  • Trout
  • Catfish
  • Red Snapper
Baked Salmon with Mushrooms and Asparagus
A healthy meal to set you up for success this week!

Tips:

Ingredients – Why Avocado oil? See note on oil smoke points in Apartment Chef Tips

Step 4 – Remember undercooked fish is still really good, overcooked fish is dry. One method test whether the fish is done is to take a fork to one corner of the filet and if the fish flakes off in sheets than it is cooked. Experiment with timing and after 3-4 tries you’ll have it down!

Step 5 – The spatula will slide right in between the fish skin and meat like a knife through butter. Hold the tray using a hot pad with one hand and separate the fish from the skin using a spatula with the other. Don’t fret, it’s surprisingly easy and you’ll look like a professional.

Cost:

  • 2/3 lb of wild caught Sockeye salmon ~ $7
  • Avocado oil ~ $0.25

Cost per serving (2 servings) = ~ $3.50

Conclusion:

I hope you find this recipe as inspiring as I did when I was getting my start cooking! A delicious meal for a fraction of the cost of a restaurant coupled with the reward of the sense of accomplishment that comes from creating something awesome that you can share. For the cost of a couple bucks and 15 minutes of your time, it doesn’t get any better than that!

As always, make informed food decisions. Know your ingredients, know your costs!

This baked salmon or trout recipe goes great with the following:

Baked Salmon with Avocado, Corn and Red Onion
The perfect trio: $4 and 15 Minute Salmon with $0.25 and 15 Stovetop Grilled Corn and avocado!


Leave a Reply

Your email address will not be published. Required fields are marked *