Simple Salmon Recipe


Research supports the importance of Omega-3s in the diet during pregnancy.  Omega-3s (EPA/DHA) are essential for both neurological and early visual development of the baby. In addition, Omega-3s are important during postpartum, especially for lactating women as they support milk production. While many women are often concerned about eating fish due to its mercury levels-- wild salmon is a great lower mercury option. Women should aim to eat 2 servings of fish per week (ideally cold water sources such as salmon, trout, catfish, shrimp). Plant sources of Omega-3s such as walnuts and flaxseeds contain a different form of Omega-3s (AHA), which is inefficiently converted to EPA/DHA in our bodies. Therefore to get the most benefit, it is best to focus on the fish sources.  Enjoy this easy Salmon recipe for a quick Omega-3 boost!


  • 1 pound wild caught salmon
  • 2 tablespoons lemon juice
  • 2 cloves garlic, minced
  • 3 tablespoons melted ghee or olive oil
  • 1 teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon oregano
  • ¼ teaspoon paprika 
  • ¼ teaspoon garlic powder
  • 1 tablespoon chopped parsley, for garnishing


  1. Preheat oven to 375 degrees F. Line a baking sheet with foil. The piece of foil should be big enough to fold over and seal the fish.
  2. In a small bowl, add lemon juice, garlic, and melted ghee or oil. Whisk everything together.
  3. Place salmon on prepared baking sheet.
  4. Pour the butter mixture over the salmon.
  5. Season with salt, pepper, oregano, and paprika, garlic.
  6. Fold the sides of the foil over the salmon. Make sure it is well sealed so the sauce does not leak.
  7. Place into oven and bake until cooked for about 20-25 minutes*.
  8. Open the foil and broil the fish for 2-3 minutes. Be careful not to burn the fish!
  9. Remove from the oven. Using a spoon, pour some of the  sauce left in the foil onto the salmon before serve. Then, garnish with parsley.
  10. Serve it with veggies, salad, rice or quinoa.

* Baking time may vary slightly due to the thickness of fish and your oven. Check the salmon every 5 mins after the cooking time. If pregnant be sure to cook until fish reaches an internal temperature of 145 F.