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    Home » Ingredients » Fish

    Healthy Baked Salmon And Zucchini Recipe

    Published: Mar 21, 2022 · Modified: May 16, 2023. This post may contain affiliate links. Please read my disclosure policy.

    Recipe Jump to Video
    Baked Salmon fillet in oven served with steamed zucchini and Italian potato salad, it is easy and quick to make, a dinner for a busy day. Low calories, healthy and delicious!

    This is a healthy recipe of baked salmon and steamed zucchini, an easy and quick low calories dinner to make in less than 10 minutes. The salmon bakes in the oven while the zucchini steam in the microwave for only a few minutes, keeping the salmon juicy and the zucchini crunchy. This simple preparation enhances the natural flavor of the fresh salmon and the sweet zucchini.

    Baked Salmon Fillet In Oven With steamed zucchini and potato salad
    Jump to:
    • Ingredients
    • How to bake the salmon fillet in oven
    • How to steam zucchini in the microwave
    • Microwave zucchini
    • What to serve with salmon and zucchini
    • Tips for the salmon
    • Tips for the zucchini
    • FAQ
    • Other recipes you might like
    • 📋Healthy Baked Salmon And Zucchini

    I found that steamed zucchini and baked salmon are a perfect combination.

    The baked salmon is crisp on the top and soft and creamy inside, while the zucchini steamed in the microwave remain juicy and crunchy.

    Besides salt, pepper, and extra virgin olive oil for the zucchini, no other seasoning is necessary.

    Salmon has natural oily fat and doesn't need additional seasoning besides salt and pepper. Salmon oil is a healthy, rich source of omega-3 fats, which increases “ good ” (HDL) cholesterol levels.

    Zucchini are low in calories, fat, and sugar and are a good source of potassium.

    That is why this dinner is healthy but still very satisfying and full of flavors.

    It doesn't require long preparation, and the salmon and the zucchini are done in less than 10 minutes.

    vertical view of salmon zucchini and potatoes on a plate

    Ingredients

    This recipe is made with only 5 ingredients:

    • Fresh salmon fillet
    • Zucchini: buy thin zucchini as they have less seeds and more flavor
    • Extra virgin olive oil
    • Salt and pepper

    How to bake the salmon fillet in oven

    1. Lay the salmon fillet on a baking tray covered with parchment paper
    2. Season the salmon with salt and pepper on both sides
    3. Bake in the oven at 350 F - 180 C for 15 minutes
    How to bake salmon fillet in oven

    How to steam zucchini in the microwave

    I found the microwave very handy for cooking vegetables because it keeps them crisp and firm.

    Especially zucchini which normally releases a lot of water when cooked in a pan.

    Since zucchini release a lot of moisture when cooking, you do not need to add water to steam them in the microwave.

    To prevent the zucchini from getting soggy, do not cut them too thin. I cut them into wedges 3 in - 7 cm long.

    It is best to steam them covered at high heat for 7 minutes. If you like them softer, cook them for 10 minutes.

    They will steam in their natural juices and absorb the flavor of the extra virgin olive oil, remaining crunchy and juicy.

    Zucchini trombetta Albenga

    Microwave zucchini

    1. Cut the zucchini into quarters, than in wedges 3 in - 7 cm long.
    2. Put them in a bowl with 1 tbs of olive oil and 1 teaspoon of salt and pepper and stir
    3. Cover and cook in the microwave for 7 minutes at a high level.
    Steaming zucchini in the microwave

    What to serve with salmon and zucchini

    In this video, I serve baked salmon with steamed zucchini with Italian potato salad. The baby potatoes are steamed in the pressure cooker, but you can also steam them in the microwave.

    Italian potato salad

    Another excellent side dish to serve is baked microwaved potatoes. The potatoes are cooked in the microwave and crisped in the oven. It takes 30 minutes to make them, and they come out soft inside and crunchy outside.

    You could also serve it with Pilaf rice , Gratin dauphinoise or if you can find wild mushrooms, with delicious wild mushrooms and baked potatoes.

    baked microwave potatoes on a paper wrap

    Tips for the salmon

    • Make sure the salmon is fresh
    • Use parchment paper, so you don't have to add any butter or oil; the salmon has its natural fish oil which is healthier
    • Keep the temperature at 350 F - 180C, and don't cook for more than 15 minutes. If you like it a bit raw, cook only for 10 minutes
    • Don't turn it, so it doesn't break
    baked salmon fillet in oven on parchment paper

    Tips for the zucchini

    • Always buy thin zucchini; the large zucchini are full of water and seeds. I would give those to the pig, and I wouldn't buy them.
    • Cut the zucchini in wedges, so they remain crunchy. If you cut them into thin slices, they will get too soft
    • If you prefer soft zucchini, cook them for 10 minutes in the microwave
    zucchini steamed in the microwave

    FAQ

    How do you keep salmon from drying out in the oven?

    To prevent the salmon from drying in the oven, cook the salmon at a medium temperature 350 F - 180 C for 15 minutes only. Some people cover it with foil, but the steam trapped in it will prevent the nice crispy top typical of baked salmon.

    Is it better to cook salmon in foil or not?

    Some people cook the salmon wrapped in foil to prevent the salmon from drying out. Although the steam inside the foil will soften the top of the salmon and it will not form a nice crispy top.

    What should I season salmon with?

    As salmon has natural oily fat, it doesn't need additional seasoning besides salt and pepper. Salmon oil is a healthy, rich source of omega-3 fats, increasing “ good ” (HDL) cholesterol levels.

    Italian potato salad served with salmon and zucchini

    Other recipes you might like

    For more seafood recipes, check out the category: Seafood

    Also check the recipes below:

    • Healthy Cod Recipe
    • Scallop, Shrimp, Salmon and Cod Fish Pie with a Mediterranean Twist
    • Bow tie pasta with smoked salmon
    • Salmon Tartare Starter
    • Blini Russian Pancake with Salmon
    • Maki and Uramaki Sushi Rolls Recipe

    For seafood ideas for the Feast of Seven Fishes, check out this Web Story.

    If you are making this baked salmon and zucchini microwave, leave your comment below I would like to hear from you. You can find more delicious ideas if you FOLLOW ME on Facebook, YouTube, Pinterest and Instagram or sign up to my newsletter.

    Baked Salmon Fillet In Oven With steamed zucchini

    📋Healthy Baked Salmon And Zucchini

    5 from 5 votes
    Laura Tobin
    Servings 4 people
    Prep Time 5 minutes mins
    Cook Time 15 minutes mins
    Total Time 20 minutes mins
    Print Recipe Save Saved! Pin Recipe
    This is a healthy recipe of baked salmon and steamed zucchini, an easy and quick low calories dinner to make in less than 10 minutes. The salmon bakes in the oven while the zucchini steam in the microwave for only a few minutes, keeping the salmon juicy and the zucchini crunchy. This simple preparation enhances the natural flavor of the fresh salmon and the sweet zucchini.
    Prevent your screen from going dark

    Equipment

    • Microwave
    • Parchment paper
    • Cutting board set

    Ingredients
     

    • 4 salmon fillet
    • 6 zucchini
    • 1 tablespoon olive oil extra virgin
    • salt & pepper
    • 1.5 lb baby potatoes
    • ½ red onion

    Italian Dressing

    • ¼ cup extra virgin olive oil
    • ½ lemon juice
    • 4 cloves peeled garlic cloves
    • 1 sprig fresh parsley

    Instructions
     

    Make the Italian dressing

    • Chop the parsley and the garlic
      1 sprig fresh parsley, 4 cloves peeled garlic cloves
    • Mix all the ingredients and let them rest
      ½ lemon juice, ¼ cup extra virgin olive oil

    Make the Zucchini

    • Cut the zucchini into quarters lengthwise then in half
      6 zucchini
    • Put them in a bowl with 1 tbs of olive oil and 1 teaspoon of salt and pepper and stir
      1 tablespoon olive oil, salt & pepper
    • Cover and cook in the microwave for 7 minutes at a high level.

    Bake the Salmon

    • Lay the salmon fillet on a baking tray covered with parchment paper
      4 salmon fillet
    • Season the salmon with salt and pepper on both sides
      salt & pepper
    • Bake in the oven at 350 F - 180 C for 15 minutes

    Make the potatoes

    • Wash the potatoes and season with salt
      1.5 lb baby potatoes
    • Cook covered in the microwave at medium heat for 10 minutes
    • Cut in half once they are cold
    • Add the chopped onion
      ½ red onion
    • Season with Italian dressing but remove the garlic
    • Serve the salmon, the zucchini and the potatoes together

    Video

    Notes

    • The microwave is very handy to cook vegetables because it keeps them crisp and firm. Especially zucchini, they will still be crunchy and not watery.
    • Best to steam then covered at high heat for 7 minutes. If you like them softer, cook for 10 minutes.
    • Make sure the salmon is fresh
    • Use a parchment paper so you don't have to add any butter or oil, the salmon has its natural fish oil which is healthier
    • Keep the temperature at 350 F - 180C and don't cook more than 15 minutes. If you like it a bit raw cook only for 10 minutes
    • Don't turn it so it doesn't break
    • Always buy thin zucchini, the large zucchini are full of water and seeds. I would give those to the pig, I wouldn't buy them.
    • Cut the zucchini in wedges so they remain crunchy. If you cut them in thin slices they will get too soft
    • If you prefer soft zucchini cook them for 10 minutes in the microwave
    •  

    Nutrition

    Calories: 578kcalCarbohydrates: 40gProtein: 41gFat: 29gSaturated Fat: 4gCholesterol: 94mgSodium: 110mgPotassium: 2328mgFiber: 7gSugar: 9gVitamin A: 675IUVitamin C: 88.9mgCalcium: 93mgIron: 3.9mg
    Tried this recipe?Please consider Leaving a Review!
    important notes on ingredients

    More Fish

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    Reader Interactions

    Comments

    1. Sara Welch

      May 29, 2019 at 7:07 pm

      5 stars
      This is perfectly juicy and full of flavor! A great dish on a warm spring evening!

      Reply
      • Laura

        May 30, 2019 at 7:46 am

        Thank you, it is

        Reply
    2. Lisa

      May 29, 2019 at 7:32 pm

      5 stars
      This is my ideal meal! Salmon, zucchini, and potatoes. It's only breakfast here but I'm dying to have this for dinner tonight! Can't wait! 🙂

      Reply
      • Laura

        May 30, 2019 at 7:46 am

        LOL, thank you

        Reply
    3. Heidy L. McCallum

      May 29, 2019 at 8:04 pm

      5 stars
      I made this recipe for Salmon and it was perfect. The directions were spot on and the family loved it. Great recipe.

      Reply
      • Laura

        May 30, 2019 at 6:13 am

        Thank you, I am so glad to hear

        Reply
    4. Kristina

      May 29, 2019 at 8:15 pm

      5 stars
      Ooooh! Love baked salmon! Can't wait to give this meal a try, super for summer nights!

      Reply
      • Laura

        May 30, 2019 at 6:12 am

        thanks, I am sure you will love it

        Reply
    5. Marianne

      August 03, 2020 at 9:00 am

      Delicious and so easy to make!

      Reply
      • Laura

        August 03, 2020 at 9:48 am

        Thank you for your comment. This is such an easy recipe, it makes me so happy when people try it and realize how easy and delicious it is.

        Reply
    5 from 5 votes (1 rating without comment)

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    Laura Giunta Tobin

    Hi, I’m Laura. Welcome to my blog! While many talk about Italian food, I’ve lived it firsthand. Here, I share real Italian home cooking, just as it’s made in Italy. Won’t you join me?

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