Recipes / Dinner
Baked Lemon-Herb Salmon (35g Protein, One Pan)
By Md Z. Hasan · Updated August 4, 2026
25 min
Total time
4
Servings
35g
Protein
380
Calories
Not every high-protein dinner needs to be chicken. Salmon brings 35 grams of protein per serving plus omega-3 fats, and it cooks in about 15 minutes on a single pan — an easy, gentle option when you want something nourishing without much effort.
Why this works on a GLP-1
Salmon is protein-dense and soft, which makes it easier to eat than tougher meats when your appetite is low. Because it’s rich, a modest portion goes a long way toward your daily protein target — helpful when you fill up fast. Roasting everything on one pan also keeps effort (and cleanup) to a minimum on days you’d rather not cook.
Make it your own
- Different veg: broccoli, zucchini, or cherry tomatoes all roast well alongside.
- Flavor swaps: try a teaspoon of Dijon and honey, or a sprinkle of everything-bagel seasoning, instead of the lemon-dill.
- Round out the plate: add a starch or greens from your daily eating framework.
Rich, simple, and done in under half an hour — an easy way to vary your protein without adding effort to a low-energy evening.
Ingredients
- 4 salmon fillets (about 5–6 oz / 140–170g each)
- 1 tbsp olive oil
- 1 lemon (half juiced, half sliced)
- 2 cloves garlic, minced
- 1 tsp dried dill (or a handful of fresh)
- Salt and pepper to taste
- 1 lb asparagus or green beans, trimmed (optional, same pan)
Instructions
- 1
Heat the oven to 400°F (200°C) and line a sheet pan with parchment.
- 2
Pat the salmon dry and place skin-side down. Rub with olive oil, garlic, lemon juice, dill, salt, and pepper.
- 3
Scatter the asparagus around the salmon (toss it in a little oil and salt first). Lay lemon slices on top of the fillets.
- 4
Bake 12–15 minutes, until the salmon flakes easily with a fork (145°F internal). Thicker fillets need a couple minutes more.
- 5
Serve right away, or refrigerate up to 3 days for easy high-protein leftovers.
Tips
- Small appetite? Salmon is rich and filling — a smaller portion still delivers plenty of protein, so eat to comfort and save the rest.
- Nausea day? Keep it plain — skip the garlic and go light on lemon; a mild, simple fillet is easier to face.
- No fresh salmon? Frozen fillets work — just thaw and pat very dry so they roast instead of steam.
Gear that makes this easier
Optional — you likely have most of it. These are affiliate links to category searches on Amazon; as an Amazon Associate we earn from qualifying purchases, at no extra cost to you.
- A digital food scale — to portion the fillets and hit your protein target.
Log this 35g toward your daily target
ProteinDose tracks daily protein on a GLP-1 — one-tap presets, photo and barcode scanning, Apple Health sync.(Our own iOS app — free to download.)
