If you’re looking for a high-protein dinner idea that’s both flavorful and simple to prepare, look no further than this saucy baked salmon with fragrant dill rice. This dish is not only rich in essential nutrients but also comes together in under 45 minutes, making it a perfect choice for busy weeknights or casual dinner parties.
The beauty of this recipe lies in its minimal ingredients, easy steps, and restaurant-style flavor. From health-conscious eaters to food lovers who crave something new, this salmon dinner offers a perfect balance of taste, texture, and nutrition.
Why Baked Salmon is a Go-To Protein Choice
Salmon is one of the best sources of high-quality protein and healthy omega-3 fatty acids. It’s also rich in vitamins B12 and D, selenium, and potassium. Baking the salmon helps retain moisture while infusing it with rich flavors from the sauce without needing heavy frying or grilling.
Baking is also one of the easiest and healthiest cooking methods, requiring less oil and keeping cleanup simple. This recipe uses a savory, slightly tangy sauce that complements the natural richness of the salmon without overpowering it.
Learn more about the health benefits of salmon here
Fragrant Dill Rice: A Fresh and Light Side
Rice may be a staple on many dinner plates, but when infused with fresh dill and a squeeze of lemon, it transforms into a bright, herby base that perfectly complements the rich flavors of the saucy salmon. The fragrant dill rice not only adds freshness to the meal but also enhances digestion and supports bone health.
To prepare, simply cook basmati rice and stir in chopped dill, lemon zest, and a drizzle of olive oil. The dill adds an aromatic and mildly tangy touch that makes the rice irresistible—even on its own.
Ingredients You’ll Need
For the Baked Salmon
- 4 salmon fillets (6 oz each)
- 2 tablespoons olive oil
- 1 tablespoon Dijon mustard
- 1 tablespoon honey
- 2 teaspoons soy sauce
- 1 garlic clove, minced
- Salt and pepper to taste
- Lemon slices for garnish
For the Fragrant Dill Rice
- 1 cup basmati rice
- 2 cups water or vegetable broth
- 1 tablespoon olive oil
- Zest of 1 lemon
- 2 tablespoons fresh dill, chopped
- Salt to taste
Cooking Instructions
Step 1: Prepare the Salmon
Preheat your oven to 375°F (190°C)
In a small bowl, whisk together olive oil, Dijon mustard, honey, soy sauce, minced garlic, salt, and pepper
Place the salmon fillets in a baking dish and coat them with the sauce mixture
Top each piece with a lemon slice
Bake for 20-25 minutes or until the salmon flakes easily with a fork
Step 2: Cook the Dill Rice
While the salmon is baking, rinse the rice thoroughly and bring it to a boil in 2 cups of water or broth
Once boiling, reduce heat to low, cover, and simmer for 15-18 minutes or until the rice is fluffy
Remove from heat, fluff with a fork, and mix in olive oil, lemon zest, chopped dill, and salt to taste
Step 3: Serve and Enjoy
Plate the dill rice and top with a baked salmon fillet
Spoon some extra sauce from the baking dish over the salmon and garnish with more dill or lemon if desired
Nutrition Facts (Per Serving)
- Calories: 420
- Protein: 34g
- Carbs: 32g
- Fat: 18g
- Fiber: 2g
- Omega-3: 2.2g
This dish is perfect for those looking to maintain a high-protein, balanced diet without giving up flavor or satisfaction. It’s also a great post-workout dinner due to its muscle-repairing protein and healthy fats.
Read more on how to build a high-protein diet
Tips for Making It Even Easier
- Use frozen salmon: If fresh fish isn’t available, high-quality frozen salmon works just as well
- Batch cook: Make a double batch of dill rice and use it throughout the week with other proteins
- Flavor swap: Try adding paprika or chili flakes to the sauce if you prefer a spicy kick
- Meal prep friendly: This meal stores well in the fridge for 2-3 days. Reheat gently in a microwave or oven
Why Everyone Loves This Dish
This baked salmon recipe isn’t just healthy—it’s deeply satisfying. The sweet, tangy sauce pairs beautifully with the flaky fish, while the dill rice brings a pop of freshness to every bite. Together, they make a well-rounded, easy dinner that’s sure to impress guests and delight family members.
Whether you’re trying to eat cleaner, get more protein, or simply want a break from the usual chicken dinners, this saucy baked salmon is a smart and delicious solution.
Discover more quick and healthy dinner ideas here
Final Thoughts
When time is short but you still want something homemade, nutritious, and flavorful, this saucy baked salmon with dill rice is the answer. It’s quick, customizable, and made with ingredients you likely already have in your kitchen. Plus, it’s Instagram-worthy if you’re into plating your meals with style.
Add this recipe to your dinner rotation and enjoy the compliments that come your way
Also Read – Personalized Diet Plans: 7 Powerful Reasons They Are the Future of Healthy Eating
