The Dietary Guidelines for Americans recommend two servings of fish every week. Salmon is a good source of omega-3 fatty acids, which help keep blood from forming clots and protect against irregular heartbeats that may cause a heart attack.

Serves 2


  • Two 5-ounce pieces salmon with skin
  • 2 teaspoons extra-virgin olive oil
  • 1 tablespoon chopped chives
  • 1 tablespoon fresh tarragon leaves (optional)


Heat oven to 425 F. Line a baking sheet with foil.

Rub salmon all over with 2 teaspoons oil. Roast skin side down on foil-lined baking sheet until fish is cooked through, about 12 minutes. After 10 minutes, check if fish flakes easily with fork. If it doesn't, continue baking for 2 more minutes.

Using a metal spatula, lift salmon off skin and place salmon on serving plate. Discard skin. Sprinkle salmon with herbs and serve.

Nutritional Analysis (per serving)

Serving size: 1 fillet
  • Total carbohydrate: trace
  • Dietary fiber: trace
  • Sodium: 62 mg
  • Saturated fat: 2 g
  • Monounsaturated fat: 6 g
  • Total fat: 14 g
  • Cholesterol: 78 mg
  • Protein: 28 g
  • Calories: 244
  • Fats and oils: 1
  • Meats poultry and fish: 4
  • Fats: 1
  • Meat and meat substitutes: 4
Last Updated: 2015-04-29
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