Baked wild salmon fillet with courgette noodles and garlic oil

Baked wild salmon fillet with courgette noodles and garlic oil: a light recipe with dill, lemon and olive oil – full of flavour, with plenty of protein and quick to make.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 15 min
• Total time: 25 min
• Calories: 480 kcal per serving
• Protein: 35 g
• Fat: 32 g
• Carbs: 8 g

Ingredients

• 1 wild salmon fillet (about 150g, skinless)
• 2 garlic cloves
• 1 large courgette
• 1 squeeze of lemon juice
• 2 tbsp good olive oil
• ½ bunch of fresh dill
• Coarse sea salt and freshly ground pepper

Method

You’ll need: oven · frying pan · baking dish · spiralizer · chopping board · knife · spatula

1. Preheat the oven to 200 °C (180 °C fan). Pat the wild salmon fillet dry and season with lemon juice, sea salt and pepper.
2. Finely chop the garlic and stir it into the olive oil. Roughly chop the dill and mix some of it into the garlic oil.
3. Place the wild salmon fillet in an ovenproof dish, brush with the garlic oil and bake at 200 °C for 12–15 min until it's only just juicy in the middle.
4. Cut the courgette into noodles with a spiraliser or vegetable peeler. Gently heat a frying pan and toss the courgette noodles briefly in a little olive oil.
5. Season the courgette noodles with sea salt, pepper and the remaining dill. Add a little more lemon juice if you like.
6. Arrange the wild salmon fillet on the courgette noodles, pour over the rest of the garlic oil and serve straight away.

Good to know

When you want to keep things simple, this dish is just right. Juicy, fresh and bright in flavour. The oven does most of the work.

Swaps

Wild salmon fillet → trout (similar protein content, slightly milder flavour); courgette → cucumber ribbons, served cold (very light and juicy); dill → parsley (also provides vitamin K and fresh herby notes); olive oil → avocado oil (stable at high heat, mainly monounsaturated fats)

Allergens

Contains fish; well suited to children if the salmon is cooked all the way through and mildly seasoned; during pregnancy only use thoroughly cooked fish and make sure the ingredients are fresh and handled hygienically.

Dairy-free recipes