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Healthy Baked Salmon with Chimichurri Sauce

Herb-Crusted Baked Salmon with Fresh Chimichurri

Last modified: Nov 02, 2024. Originally posted: Dec 29, 2023

This recipe combines the rich, omega-3 packed goodness of perfectly baked salmon with the bright, herbaceous punch of traditional chimichurri sauce. The salmon is delicately seasoned and baked until it flakes easily with a fork, while the fresh chimichurri sauce - a brilliant mix of parsley, cilantro, garlic, and olive oil - adds a burst of color and flavor that transforms this healthy dish into a restaurant-worthy meal.

Authors
No items found.
Total Time
35
Recipe Yield
4
Prep Time
20
Cook Time
15
Fusion (South American/Modern American)
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Introduction

Chimichurri sauce, born in the kitchens of Argentina, has long been the go-to accompaniment for grilled meats in South American cuisine. This modern fusion dish pairs the traditional sauce with tender salmon, creating a beautiful marriage of New World and Old World flavors. While chimichurri typically accompanies beef, its bright, garlicky profile works wonderfully with rich fish like salmon, offering a healthier twist on the classic preparation. This dish has become increasingly popular in health-conscious restaurants across the Americas, where chefs appreciate how the fresh herbs and heart-healthy fish create a nutritious yet deeply satisfying meal.

Ingredients

• 4 (6-ounce) salmon fillets, skin-on, preferably wild-caught Atlantic

• 2 cups fresh flat-leaf parsley leaves, tightly packed

• 1 cup fresh cilantro leaves, tightly packed

• 4 medium garlic cloves, peeled

• 1 medium shallot, peeled and roughly chopped

• 2 tablespoons fresh oregano leaves

• 1/2 cup extra virgin olive oil

• 3 tablespoons red wine vinegar

• 1 tablespoon fresh lemon juice

• 1/2 teaspoon red pepper flakes

• 1 teaspoon kosher salt, divided

• 1/2 teaspoon freshly ground black pepper, divided

• 2 tablespoons neutral cooking oil (such as grapeseed or avocado oil)

Instructions on how to make Healthy Baked Salmon with Chimichurri Sauce

Step 1:

Preheat oven to 400°F (200°C). Line a large baking sheet with parchment paper or aluminum foil.

Step 2:

In a food processor, combine parsley, cilantro, garlic, shallot, and oregano. Pulse until finely chopped.

Step 3:

Add olive oil, red wine vinegar, lemon juice, red pepper flakes, 1/2 teaspoon salt, and 1/4 teaspoon black pepper to the herb mixture. Pulse until well combined but still slightly textured. Transfer to a bowl and set aside.

Step 4:

Pat salmon fillets dry with paper towels. Season with remaining salt and pepper.

Step 5:

Heat neutral oil in a large oven-safe skillet over medium-high heat. Place salmon skin-side up and sear for 3 minutes.

Step 6:

Transfer skillet to preheated oven and bake for 8-10 minutes, or until salmon is cooked through and flakes easily with a fork.

Frequently Asked Questions

Q: Can I make the chimichurri sauce ahead of time?

A: Yes, the sauce can be made up to 24 hours in advance and stored in the refrigerator.

Q: How do I know when the salmon is done?

A: The salmon is done when it flakes easily with a fork and reaches an internal temperature of 145°F (63°C).

Q: Can I use dried herbs instead of fresh?

A: Fresh herbs are strongly recommended for authentic chimichurri flavor. Dried herbs will not provide the same taste or texture.

Nutrition

Fat Content
42g
Saturated Fat Content
4g
Carbohydrate Content
4g
Fibre Content
2g
Sugar Content
1g
Protein Content
34g
Sodium Content
580mg
Calories
520

Notes

• For best results, choose salmon fillets of similar thickness for even cooking.

• Fresh herbs are essential for authentic chimichurri flavor - dried herbs are not recommended.

• Parsley and cilantro stems can be included for extra flavor.

• Wild-caught salmon can be substituted with farm-raised, but may affect omega-3 content.

• For dairy-free, gluten-free, paleo, and Whole30 compliant recipe.

• Mediterranean diet friendly.

• Contains fish (salmon).

Serving Instructions

Plate salmon skin-side down and generously spoon chimichurri sauce over the top. Serve immediately while hot.

Storage Instructions

Store cooked salmon and chimichurri sauce separately in airtight containers. Salmon will keep for up to 3 days, sauce for up to 1 week in the refrigerator.

Timing Tips

Prepare the chimichurri sauce while the oven preheats to maximize efficiency.

Chef's Tips

  • Don't overcook the salmon - it should be slightly translucent in the center
  • Let salmon come to room temperature before cooking for more even results
  • Make extra chimichurri sauce - it's great on other proteins and vegetables

Variations

Try using this recipe with other fish like halibut or sea bass. For a spicier version, double the red pepper flakes in the chimichurri.

Pairing Recommendation

Serve with a crisp white wine like Sauvignon Blanc or Pinot Grigio. Pairs well with roasted vegetables or quinoa.

Seasonality

Best in spring and summer when fresh herbs are abundant, but available year-round

Allergen Information

Contains fish (salmon). Made with herbs and olive oil. Free from dairy, gluten, nuts, eggs, and soy.

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