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Crispy Baked Cod with Lemon-Garlic Aioli (Gluten Free, Dairy Free) – The Real Food Dietitians

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Learn the basic formula you need to build a balanced plate with ease in a sustainable, consistent way to optimize your health and wellness.

We start hearing at a very young age that a balanced diet is key for maintaining a healthy lifestyle. We even hear this from doctors and other health practitioners alike. But oftentimes, the details and logistics of exactly how to do this are left out.

Knowing how to build a balanced plate can make food and nutrition so much less stressful. It allows you to feel confident in your food choices and gives you the freedom to be flexible and malleable with your eating habits. It doesn’t involve restrictions, food rules, or regulations.  

Why is a Balanced Plate Important?

Eating in this balanced way significantly impacts not only your physical health but also your mental health and relationship with food. 

But before we’re able to reap all of these phenomenal benefits, we need to know how to do it. So let’s dive into it!

How to Build a Balanced Plate 

We’re bringing it right back to basics. A balanced plate incorporates all of the vital components we need in order to not only survive but also thrive. It allows us to feel energized, satiated, and satisfied after every meal, without having to follow a diet plan, detox, or protocol. 

In order to do this, we need to reference the macronutrients. A macronutrient is simply the scientific term that is used to define and categorize all food that humans eat. Regardless of where you are in the world, your food is comprised of macronutrients!

By using the macronutrients to build our meals, we can ensure that we’re consuming balanced, nourishing meals on a regular basis. This is where the Foundational Five comes in.  

The Foundational Five

Here at Nutrition Stripped, we’ve “stripped” eating well down to a simple template — which we call the Foundational Five — that you can follow at each meal.

The Foundational Five elements include the three major macronutrients. These include protein, fat, and carbohydrates broken down into two subcategories based on their function, as well as the flavor factor.

If you reference this formula when making your meals, you’ll be building balanced plates every time! Now let’s walk through the details of each of these components so you feel confident enough to get started. 

Protein

Protein is an important macronutrient to have in each of our meals for quite a few reasons. It helps to ensure that you feel full after your meals, and it plays a role in digestion, muscle and tissue synthesis as well as immune health.  It’s safe to say protein is vital!

Protein also makes up every cell in our bodies. This includes the cells that make up your skin, hair, nails, muscle, digestive tract, and so much more. Depending upon your particular preferences, your protein choices may include plant-based protein, animal-based protein, or both!

Some examples include beans, legumes, tempeh, tofu, seitan, quinoa, nuts, seeds, nut butter, grass-fed lean beef, eggs, seafood, poultry, and more.

Starchy and Sugary Carbohydrates

Starchy and sugary carbohydrates are exactly what you picture when you think of carbohydrates. This is the category of carbohydrates that provide you with energy, which is why they’re so important to include in each and every meal.

Starchy carbohydrates are the body’s primary source of energy. Our brains, muscle tissue, and cells all utilize carbohydrates for energy. Just in different amounts and ratios! They’re also a great source of fiber to help promote optimal gut, heart, and hormonal health. 

Things like potatoes, quinoa, rice, bread, peas, pasta, beans, corn, and fruit are all great sources of starchy or sugary carbohydrates.

Non-starchy Carbohydrates

Non-starchy carbohydrates, on the other hand, don’t necessarily provide a substantial amount of energy. These carbohydrates are better known for their fiber, prebiotics, vitamins, and minerals.

When you hear non-starchy carbohydrates, think of greens and vegetables! These are your leafy greens like arugula, kale, and romaine as well as your veggies like Brussels sprouts, bok choy, tomatoes, cucumbers and so many more.

These plants should make up the bulk of your plate. The more, the better! Their fiber and water content help to keep you full and provide your body with the nutrients you need to support healthy digestion.

Fat

Next up we have fat. For the most part, we’re referring to unsaturated fat here. Of course, there are some exceptions to this overarching statement.

Unsaturated fats primarily consist of plant-based and seafood-based fat sources. Think of extra virgin olive oil, olives, avocado oil, avocados, nuts, seeds, nut butter, salmon, tuna, mackerel, and sardines. We also recommend coconut and coconut oil, which is technically an unsaturated fat but an exception to the overarching guideline, and you can read more about why here.

In a meal, fat is essential for satiety (or fullness). Yes, protein plays a part in this as well, but fat certainly plays the lead role. Plus, omega-3 fats, found in fatty fish and some plant-based sources, have been shown to improve cardiovascular health and support brain health.

It’s also key for proper nutrient absorption. Certain vitamins (A, D, E, and K) are all fat-soluble. That just means they need a fat source in order to be properly absorbed. These are the vitamins that keep our brains, cells, hormones, tissues, hair, skin, and nails healthy. 

Flavor Factor

This is the fun part! Your flavor factor may be a sauce or mustard, herbs, spices, or seasonings. Really, whatever you enjoy cooking or preparing food with to boost the flavor and sometimes even the nutrients.

Yes, herbs and spices make food taste great, but they’re also packed with antioxidants that help you to glow from the inside out. If you’re a new cook and just starting to familiarize yourself with seasonings and spices, head here to learn about some of the basics!

The Takeaway

If you’re just getting started with eating in a balanced way, be sure to take this slowly and be compassionate with yourself! Start to familiarize yourself with each of these categories we’ve gone through, then slowly start building meals.

Have some fun with it! You’ll soon start to realize just how easy it is to build a balanced plate, as well as how beneficial it can be over time. 

Do You Want to Experience More Balance with your Food Choices?

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For years I’ve been skimping on eye cream in the mornings. I found that it made my under eye concealer slip off easier, and I figured since I was wearing it at night, I was covered. But as more and more fine lines quickly approach, I’ve been on the lookout for something that can handle all my going-out-in-the-sun needs, and guys, I think I’ve finally found it. This eye cream/concealer hybrid from Colorescience is like an eye cream on steroids. It hydrates, conceals, brightens and provides anti-aging benefits all in one.

You’re probably already using a tinted SPF or BB cream throughout the day, and you can think of this as a tinted eye cream. It has the feel of a cream but the color of a concealer, and thanks to ingredients like albizia julibrissin bark extract, sea water, sorbitol and jojoba esters, the eye area actually appears brighter as soon as you apply it. It has just the perfect amount of sheer color, and I love dabbing it on
for my no-makeup makeup look days, or just when I need to run outside in the sun for some quick errands or a long walk to take in the gorgeous fall temps.

 

 

Colorescience Total Eye 3-in-1 Anti-Aging Renewal Therapy for Wrinkles & Dark Circles

It also acts as a primer so you can pat this on before you put on your all-day concealer and ensure you have SPF coverage throughout the day. This product is “phenomenal at light reflection and brightening,” wrote one reviewer on Amazon.
“It’s expensive, but a little goes a long way.”

Another said, “I’ve been using this for a few years now. After about 5 minutes of putting it on, the puffiness is minimized. I don’t have huge bags but i do have dark circles. The tint helps with this also. I doesn’t have an odor and it goes on smoothly. I put my moisturizer on after this and it all blends well.”

The formula is also made without parabens, sulfates, phthalates and synthetic fragrance. It comes in four different shade ranges so you can find the perfect shade to dab out dark circles and instantly hydrate and brighten the eye area. The metal applicator tip stays cold so you get an additional boost of cold therapy every time you apply it.

Grab it from Amazon
now for $74, or from the Colorescience website for just $62.90 once you enter code NG15 at checkout to save 15 percent.

Serums, concentrates and oils are high-value skin care products, so every drop counts! If you’ve ever wondered if you’re using too much product or applying too frequently, we have some simple tips so you don’t waste a single dollop of these luxurious facial oils or serums. 

Why Serums, Concentrates Or Oils? | How To Layer | How Much To Apply | What If You Don’t Layer Them On Properly? | Layering Serums 101

Why Include Serums, Concentrates Or Oils In Your Skin Care Routine?

Before we dive into the best way to layer these products, why even use them in the first place? It can be confusing to decipher the difference between the three. Facial oils are designed to provide hydration and keep moisture in the skin, usually containing botanical and herbal ingredients to nourish the skin.

In comparison, serums contain a high concentration of active ingredients that target a multitude of skin issues at once (like wrinkles and fine lines). They also usually have a gel-like texture. Concentrates, on the other hand, focus their high potency of one active ingredient and usually have the consistency of a lightweight lotion. You can learn which oil, serum or concentrate to use for your skin type here, or read more about using the right amount of serum here. 

How To Layer Serums, Oils & Concentrates

We recently looked at the best serum or oil for your skin type in this blog. All your skin care products should be used in a specific order to get the most out of each product. Ideally, you want to limit your selection to one to two serums, oils and/or concentrates so they can effectively absorb into the skin.

We advise applying your skin care products beginning with the thinnest consistency and ending with the richest: 

Serums
Concentrates
Oils

After cleansing and toning, start with layering your facial serum, the thinnest consistency product, as it delivers active ingredients into the skin most efficiently. Concentrates are next, followed by facial oils. Facial oils come last as they’re designed to prevent water loss and “seal” the formulations in the skin. 

As our Eminence Organics Product Support Team explains, “Applying a facial oil after your serums helps lock in moisture and the nutrient-rich ingredients you just applied to the skin, while allowing for optimal product penetration.” 

Watch this video to find out more from Natalie about how to layer your skin care products in the right order:

When & How Much Serum Should I Apply?

Apply a thin layer (three to four drops) of each product over the entire face. You can use a serum every day during your morning and nighttime routines. Gently press the product into your complexion and don’t forget your neck area. Be sure to allow time for each product to sink into the skin to maximize results. Follow up with your favorite Eminence Organics moisturizer to lock in the goodness. 

What If You Don’t Layer Them On Properly? 

The main reason for applying these products in a specific order is absorption. Layering skin care products in the correct order determines how effectively the formulation can penetrate the skin. Applying a thicker, richer formula first could result in poor product absorption for the following products. That being said, Eminence Organics’ moisturizers are a little out of the ordinary, making them more versatile. Our skin care products do not contain any mineral oils that may create a barrier on the skin, so our moisturizers will be able to penetrate through the facial oils! You’re actually welcome to apply our oils before or after your moisturizer, or add a couple of drops to your favorite Eminence Organics moisturizer. If you’re using another brand of moisturizer, you should stick to the order of serums, concentrates and then oils, followed by that moisturizer. 

If you apply products in the incorrect order, applying serums on top of oils could leave your skin dry and dehydrated, as not enough water is reaching your skin, according to The Skincare Edit. Additionally, you could irritate your skin and create new skin issues. In addition, you may experience pilling and the skin might feel sticky or tacky. But as our Product Support Team advises, waiting approximately one minute between the steps should help prevent pilling from happening.

Layering Serums 101

Now that you know how to layer serums, oils and concentrates, some of you may simply want to layer serums on top of each other. A classic serum that you can layer is our Strawberry Rhubarb Hyaluronic Serum. It contains a unique Botanical Hyaluronic Acid Complex formulated with strawberry and rhubarb to give your skin deep hydration. You may also like the Citrus & Kale Potent C+E Serum, a cocktail of stabilized Vitamin C, citrus fruit oils, sodium ascorbyl phosphate (also known as Vitamin C salt) and Vitamin E. This cocktail improves the appearance of skin health for younger-looking skin. If you’re concerned with skin firmness, the Marine Flower Peptide Serum is formulated with a Smart Collagen+ Complex that rejuvenates the look of the complexion while unique algae extracts increase firmness and provide long-lasting hydration.

You can find all three of these serums in our Essential Serum Trio limited-edition gift set. This gift set allows users to experience the brightening, hydrating and firming benefits of our nutrient-rich serums, either individually or by layering.  

Are you ready to add these products to your skin care routine? If you’d like to customize your own skin care routine, we highly recommend visiting your nearest Eminence Organics Spa Partner where an esthetician can see your skin in person and help develop a custom routine with you. In the meantime, discover our serums, oils and concentrates here.

This article was originally written in July 2021.

The limited edition of Yon-Ka’s famous Lotion Yon-Ka is here to celebrate the natural beauty of our environment and give back in a way that makes a difference.

Yon-Ka has a nearly seven decade-long history of innovation in the beauty industry, crafting plant-based, phyto-aromatic products that deliver a unique and therapeutic experience. Chosen by more than 6,000 beauty professionals around the world, Yon-Ka knows skincare.

Each year, Yon-Ka Paris selects a female artist to design a special edition release of our most popular product—Lotion Yon-Ka. This year, the design has been reinterpreted by Sue Miano, a watercolor artist whose design symbolizes beauty, serenity, and poetry. In addition, we donate a portion of the proceeds to an environmental organization very near to our hearts.

Save the Bees with Yon-Ka Paris

Each year, Yon-Ka raises money to benefit Un Toit Pour les Abeilles, “A Roof for Our Bees”. Since its inception, this organization has helped protect over 750,000 hives throughout Provence.

For each limited edition Lotion Yon-Ka bottle purchased, a portion of the proceeds will be donated to “A Roof for Our Bees”. Yon-Ka’s contribution will continue to fund flower field planting and the protection of 750,000 bees in hives located in Provence.

Shop Lotion Yon-Ka PS here and Lotion Yon-Ka PNG here.

Amal Amgaad, Head of Communications for Yon-Ka Paris expresses the sentiments of the brand in saying, “We could not be more excited to be able to support a female artist, as well as a cause that is close to our hearts for another year.”

Bees are essential to our ecology, pollinating over 180,000 different species of plant around the world. They’re directly responsible for the production of one-third of the world’s food supply and contribute more than $217 billion each year to the global economy.

Yon-Ka Paris recognizes the importance of pollinators like bees and in the weeks surrounding Earth Day seeks to honor them by continuing our Save the Bees campaign.

Explore Lotion Yon-Ka

Lotion Yon-Ka is a refreshing and invigorating toning mist powered by the aromatic allure of Yon-Ka Quintessence. Yon-Ka’s proprietary essential oil blend, Quintessence embodies a synergistic blend of five aromatic essential oils including lavender, rosemary, geranium, thyme, and cypress.

An must-have for any skincare routine, Lotion Yon-Ka drenches the skin with healing moisture while purifying, toning, and invigorating. It is completely free from alcohol and comes in two unique formulations to meet the needs of different skin types.

Lotion Yon-Ka PNG is formulated to refresh, soothe, and mattify normal to oily skin. A single spritz helps mattify the complexion and balance surface oils.

Lotion Yon-Ka PS is designed to naturally refresh, soothe, and hydrate dry and sensitive skin. This formula delivers an immediate boost of freshness while soothing and deeply hydrating the skin.

Some of the unique ingredients and benefits Lotion Yon-Ka has to offer include:

Comprised of 99% ingredients of natural origin
Helps rebalance the skin’s pH for optimal health and radiance
Complements any existing skincare routine
Aromatic Quintessence balances the mood and energizes the mind
Apply with a compress to soothe sunburn and insect bites
Hydrating water and plant glycerin drenches the skin with moisture

This year’s Limited Edition Lotion Yon-Ka showcases the magic of the wilderness in spring. Miano’s work focuses on reinterpreting wildflowers with precision and flair, utilizing a variety of watercolor techniques and a blend of pastes shades to create an image that is truly breathtaking. Enjoy the artistry of Miano’s imagery paired with the luxurious experience of Lotion Yon-Ka in two unique formulations.

When filling your cart with Yon-Ka skincare essentials, be sure to add the Limited Edition Lotion Yon-Ka. A portion of the proceeds from each purchase will be donated directly to A Roof for Our Bees.

According to the Vision Council, there are 165.5 million adults in the United States who wear prescription eyeglasses, while an estimated 223.5 million Americans wear non-prescription sunglasses. Like everything else we cherish in our lives, it’s important to make sure we take care of our eyes and, of course, our skin! Because the skin around the eyes is one of the most delicate areas on our bodies, eye wrinkles are often one of the first signs of aging. I’ve always said that preventing signs of aging requires more than just a solid skincare routine—it’s also about lifestyle. Keep reading for some surprising ways maintaining proper eye health can also keep the skin around your eyes looking younger. 

1. Get Your Eyes Checked Regularly

It’s best practice to get your eyes checked annually to make sure you get the most up-to-date prescription. Your eyesight can change from year-to-year, especially as you get older. Having a routine exam can help identify potential problems, and allow you to catch some common issues early, including cataracts or glaucoma, and treat them effectively. 

Do you find yourself squinting when scrolling through your cell phone? What about when watching TV? This movement isn’t good for the skin around your eyes. Because it’s a repetitive movement, squinting contributes to fine lines and eye wrinkles. That’s why having up-to-date lenses can prevent unnecessary stress on the delicate skin around the eyes over time. 

Another great way to keep fine lines at bay is to use an exfoliating under-eye serum one night a week. This will remove dry, crepe-y skin and allow the ingredients in your eye cream to penetrate more effectively.

2. Invest in High-Quality Sunglasses to Protect From UV Light

UV rays are the #1 cause of premature skin aging and can cause wrinkles and fine lines to form. The skin around and underneath your eyes is especially susceptible to this UV damage because it’s more sensitive and thin compared to the skin on the rest of your face. Because of this, it’s critical to double down on your efforts to preserve your skin health. Not only with generous amounts of sunscreen but also with a high-quality pair of sunglasses.  

Here are a few pointers to keep in mind when looking for a pair of sunglasses to make sure you have the best protection:

Remember, not all sunglasses are created equal. Make sure your pair has a label that says 100% UV protection. Some labels might say UV 400, which is 100% protection. (Cheaper sunglasses may not offer that complete UV protection promise.)Take your sunglasses to a local optical store where they can measure the level of UV protection with their photometers.If you have an older pair of sunglasses, check the lenses for scratches as that can provide a point of entry for UV rays to hit your face and eye area.Look for sunglasses that have polarized lenses; this can significantly reduce glare which causes occasional discomfort and squinting.

3. Minimize Blue Light Exposure to Prevent “Digital Aging”

I’ve written about blue light before, and its effects on our lives can’t be overemphasized. We’re all guilty of staring at our screens for hours on end, whether it’s for work or leisure. This can cause eye strain and fatigue, which can also lead to more unnecessary squinting. As far as skin is concerned, blue light has been shown to exacerbate under-eye darkness, hyperpigmentation, and fine lines and wrinkles. If you want some added protection for your eyes, you can look into buying a blue light-blocking screen protector for your mobile device. This can help ease eye fatigue when staring at your phone and reduce the amount of blue light exposure you get on a daily basis.

It’s important to remember, however, that most of our blue light exposure comes from the sun. I suggest using an antioxidant eye cream (as well as a broad-spectrum sunscreen) to combat the potential onset of aging from blue light. This eye cream contains vitamin C, which can improve the look of “tired eyes” and other negative effects associated with blue light. Using it regularly will keep you looking refreshed and more awake, especially if your job has you in online meetings all day! 

I believe that taking care of yourself is the best way to live life fully. By getting your eyes regularly checked out by professionals, you’re not only improving your sight but also taking essential preventative measures against premature skin aging. You only have one set of eyes, and your skin will always be along for the ride of life. I hope these insights help you understand why this small area of skin deserves a little extra tender love and care.

Up next, read this if you feel like your eye cream isn’t working.

by Caitlin H,

Oct 17, 2022

Controlling both your mind and body are two things that can work wonders toward improving your overall health and weight loss efforts.  And yoga is a highly effective way to get that control. Yoga combines breathing and meditation (mind) with movement (body) to boost various elements of your health, including flexibility, endurance, strength, inner peace and well-being.

Approximately 350 million people practice yoga regularly, making it one of the world’s most popular forms of fitness. And all those minds and bodies focused on one specific type of exercise means growing varieties and forms of the practice.

In other words, there’s something for everyone in the yoga world. With that in mind, we rounded up 10 types of yoga you can try out for mediation, fitness, spirituality and, of course, fun!
 

1) Life Force Energy Yoga

“Kundalini” or “Life Force Energy” yoga incorporates chanting, singing, breathwork and meditation with body movement. The aim is to reduce negative thinking and stress and is excellent for those who enjoy exploring their spirituality.
 

2) Forceful Yoga

“Hatha” yoga — literally translated to “forceful” yoga — explores the more physical side of yoga and is one of the more traditional types that many beginners enjoy. If you try this kind of yoga, your main objective is to do it consistently and combine it with breathing techniques, mediation and concentration.
 

3) Pose Yoga

If you’re someone who thrives on routine, pose — or “Ashtanga” — yoga is for you. This style typically involves a class where you’ll learn to master specific yoga poses before progressing to the next one. Instructors often combine it with spirituality techniques and offer hands-on adjustments to students as they practice each pose.
 

4) Aerial Yoga

Yoga meets acrobatics in this beautiful yoga form that has continued to rise in popularity in recent years. You’ll use silky hammocks attached to the ceiling to hold various yoga poses. This can be especially helpful to assist your body with getting into challenging poses you may not be able to do otherwise. Adding hammocks also means you can make this class as easy or as challenging as you want.
 

5) Yin Yoga

Yin Yoga has roots in martial arts and aims to improve circulation and flexibility to improve joints and muscle strength. It’s a slower style that involves holding poses for 1-5 minutes. If you’re an athlete, someone who exercises regularly or live with joint or muscle pain, you can benefit from this yoga type.
 

6) Hot Yoga

Hot yoga comes in various styles and is not for the faint of heart. It is a more rigorous style where you’ll perform many types of sitting and standing in a hot, humid studio. Combining the heat with the poses raises your heart rate and strengthens muscles simultaneously. It’s excellent for burning fat, but you should probably avoid it if you have certain health conditions, like heat intolerance, heart disease or have experience a heat-related illness. As with all exercises, check with your doctor first.
 

7) Power Yoga

Core work, plenty of movement and even dance are possible components of a power yoga routine — which is practiced hot or regular. An instructor has a lot of freedom to adapt a power yoga class, making this an incredibly engaging yoga type that involves varying movements and routines. Power yoga is an excellent workout for burning calories and is less spiritual than other yoga types.
 

8) Restorative Yoga

If ever there was a sleepy, slow yoga form, it’s restorative. This yoga practice involves using props to support and roll over the body with lots of breaks to lay on the mat with your eyes closed. Instructors will often play soft music and guide you through various meditations while using the props to help you relax into poses. Restorative yoga is excellent if you need to lower your stress levels or want to build something simple and low-key into your rest days.
 

9) Acro Yoga

If you want to try something challenging (but fun!) with a partner, head to an acro yoga class. Acro yoga is set in an interactive environment and involves developing communication skills with a partner while you work to master various poses as a team. With each move, the “base” partner builds core and lower body strength, while the “flyer” partner builds upper body strength and flexibility.
 

10) Goat Yoga

Suppose you’re the kind of person who likes to step outside the box and try something especially unique. In that case, you’re definitely going to want to give goat yoga a shot. Goat yoga may sound silly, but it’s a ton of fun. You can expect to practice yoga while these furry, friendly creatures wander around you. It’s excellent for reducing stress and anxiety, mood enhancement, improving sleep and breathing and generally boosting your positivity.

 

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Author: Caitlin H
Diet-to-Go Community Manager

Caitlin is the Diet-to-Go community manager and an avid runner. She is passionate about engaging with others online and maintaining a healthy, active lifestyle. She believes moderation is key, and people will have the most weight loss success if they engage in common-sense healthy eating and fitness.

 

A quick and easy weeknight sheet pan meal, this Baked BBQ Salmon is perfect for when we’re craving BBQ but want minimal clean up.

If you’re a fan of sheet pan dinners for their ease and minimal clean-up, you’re going to love this Baked BBQ Salmon!

Ready in just 40 minutes, this is a perfect weeknight meal to add to your dinner rotation!

The salmon is cooked until it’s buttery and flaky – no overcooked salmon here! Perfectly paired with spiced sweet potatoes and crunchy green beans, it’s the perfect meal for when you’re craving BBQ vibes. 

And as an added bonus – this recipe boasts omega-3 fatty acids! They’re helpful for heart, brain, and cardiovascular health, and are found in fatty fish like salmon. 

Ingredients You’ll Need

Notes on Ingredients

Salmon: Fattier cuts (aka not wild or sockeye) will work best here for texture and flavor. I find it easiest to buy pre-cut filets to save time and ensure everything is evenly cooked. 

BBQ Sauce: Use your favorite variety or brand! I used Kansas City style BBQ sauce – think thick, sweet, and tangy!

Spices: I chose chili powder and smoked paprika for extra spice and smoky BBQ flavor. 

Sweet Potato and Green Beans: To add some veg and some starch. You could swap for other starches and veggies, like white potatoes, broccoli, Brussels sprouts, snap peas, carrots, squash, and more. 

Equipment You’ll Need

Sheet Pan

(affiliate links – if you make a purchase I receive a small commission)

How to Make Baked BBQ Salmon

Step 1: Preheat oven to 425 degrees F. Line a baking sheet with parchment paper. Brush salmon with BBQ sauce on all sides. Set aside.

Step 2: In a medium bowl, add sweet potato wedges, 2 tablespoons olive oil, chili powder and smoked paprika. Season with salt and pepper, to taste. Toss together to evenly coat.

Step 3: Spread sweet potato onto baking sheet.

Step 4: Toss green beans in the same bowl with remaining 1 tablespoon olive oil and season with salt and pepper, to taste. Toss to evenly coat.

Step 5: Spread out onto baking sheet, saving room in the middle for the salmon. Bake at 425 degrees F for 15 minutes.

Step 6: Lower oven to 300 degrees F. Add salmon onto baking sheet.  

Step 7: Cook until salmon is flaky and reaches an internal temperature of 135 degrees F (for medium salmon), about 20 minutes.

Expert Tips

The USDA safe internal cooking temperature recommendation for fish is 145°F but I like to cook my salmon to medium consistency (which is the standard texture you’d get at a restaurant unless you specify otherwise). To achieve medium salmon, I like to cook my fish until it reaches a temperature of 135 degrees F. You can also gauge the doneness of your fish by inserting a fork into the the thickest piece of the fish and seeing if it easily flakes. If it does, it’s likely done!

Recipe FAQ

What’s the best temperature to bake salmon?

I prefer baking my salmon at 300 or 325 degrees F. The lower temperature takes a bit longer, but it ensures the salmon cooks slowly, does not dry out, and gets that perfect flaky texture. You can go up to 350F, or even 425F, but you’ll want to cook it for less time. 

How long should you bake the salmon? 

At 300 degrees F, with a 6 oz filet like I used, it will take about 20 minutes, but this depends on the size of your filet. If you plan to roast your salmon whole, without cutting into filets, it will take longer (25-35 minutes depending on the thickness of your piece of fish). As I noted above, it will take less time at higher temps. Wild salmon, which I did not use here, has less fat, so if you choose sockeye or a similar variety, you’ll want to take the cook time down as well.

If you want to be sure, use a meat thermometer! The USDA recommends cooking salmon to 145 degrees F. 

How do you keep salmon from getting too dry?

Beware of over-cooking! Though the USDA recommends cooking salmon to 145 degrees F, I find the best texture is found at 135 degrees F (for medium salmon), but this is totally up to you. If you don’t have an instant thermometer, try breaking the salmon apart with your fork. When done, it should separate (or flake) very easily with light pressure, and the center should no longer appear raw. 

I’d also suggest choosing fattier cuts, as it will retain more moisture and be harder to overcook. Adding sauce, like BBQ here, will also help bring back the soft, moist texture you’re looking for!

For more tips on cooking salmon, check out my Slow Cooked Salmon and my Air Fryer Salmon!

Storage and Preparation

You can marinate the salmon up to 24 hours ahead of time for even more BBQ flavor. If you’re trying to plan ahead, I love to cut and prep my veggies the day before, too. 

Once cooked, salmon will last 3-4 days in the fridge. Personally, I like to eat it cold once it’s been in the fridge. If you choose to reheat, it may dry out a bit. Baked salmon can last in the freezer for 4-6 months, but the texture and flavor may change. Make sure to let it cool completely and wrap it tightly and store in an airtight container to seal in as much moisture as possible. 

Recipes That Pair Well

For more cookout inspiration, check out my other recipes below!

If you like this recipe, please be sure to comment and give it a 5 star rating below. If you make it, share it on Instagram and tag me @karalydonrd and I’ll re-share it with my followers! If you want to save this recipe for later, be sureto pin it on Pinterest!

This recipe was retested, reshot and revamped to bring you the most delicious (and most beautiful) dish! The original post was published June 2019.

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Herb Roasted Acorn Squash with Parmesan (Savory and Simple) – The Real Food Dietitians

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