Lemon Herb Baked Salmon Recipe (390 Cal, 40g Protein) | Eati

Lemon Herb Baked Salmon is a high-protein meal delivering 40g of protein and 390 calories per serving — designed for muscle building and fat loss. With 20g of fat and 4g of carbohydrates, it fits comfortably into any macro-tracked eating plan. Log it in Eati to track your macros automatically and stay on target.

Lemon Herb Baked Salmon Recipe (390 Cal, 40g Protein) | Eati — featured image for this nutrition and weight loss article on Eati

Ingredients

- 200g salmon fillet (skin-on) - 1 tbsp fresh lemon juice + 1 tsp lemon zest - 1 tsp olive oil - 2 cloves garlic, minced - 1 tbsp fresh dill or parsley, chopped - Salt, pepper - Optional: capers or dijon mustard

Instructions

1. Preheat oven to 200°C / 400°F. 2. Mix lemon juice, zest, olive oil, garlic, dill, salt, pepper. 3. Place salmon skin-side down on lined baking tray. Pour herb mixture over the top. 4. Bake 12–15 minutes until flesh flakes and turns opaque. 5. Serve immediately with a green salad or steamed greens. 6. Log in Eati: 'baked salmon 200g, herbs and lemon'.

Calories, Protein, Fat & Carbs

Per serving (estimated): Calories: 390 kcal Protein: 40g Fat: 20g Carbohydrates: 4g Macro split: 41% protein / 46% fat / 4% carbs Protein per 100 calories: 10.3g Note: values are estimates based on typical ingredient weights. Log exact portions in Eati for precise tracking — the app calculates macros automatically from your description or a barcode scan.

Why Lemon Herb Baked Salmon Works for Muscle Gain and Weight Loss

This is the simplest salmon recipe on the list — 5 minutes prep, 15 minutes cooking — yet it delivers 40g of protein with the full omega-3 profile that distinguishes salmon from other high-protein options. Macro breakdown (estimated): • 390 calories • 40g protein • 20g fat (primarily EPA and DHA omega-3 fatty acids) • 4g carbohydrates Omega-3s and muscle recovery: DHA and EPA from salmon reduce muscle soreness after training by modulating the inflammatory cascade triggered by exercise damage. Athletes eating 1.8g of EPA/DHA daily (achievable with 200g salmon) show measurably faster strength recovery in clinical research.

Variations and Serving Ideas

1. Honey mustard glazed (420 cal, 40g protein): add 1 tsp honey + dijon. 2. Asian ginger (400 cal, 40g protein): replace herbs with soy sauce + ginger + sesame. 3. Parchment baked (same macros): wrap salmon in parchment with vegetables for a steam-baked effect.

Meal Prep, Storage & Time-Saving Tips

Salmon cooks in 15 minutes and reheats at 140°C for 8 minutes. Alternatively, flake cold into salads. Stores 3 days refrigerated.

Track the exact macros for Lemon Herb Baked Salmon in Eati — type what you ate or snap a photo and let the app calculate protein, calories, fat, and carbs instantly.

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Conclusion

Lemon Herb Baked Salmon delivers 40g of protein in 390 calories — a macro profile that makes it one of the most effective dishes for body recomposition. Add it to your weekly rotation, track each serving in Eati, and let consistent protein intake do the work.

Frequently Asked Questions

How many calories in lemon herb baked salmon?

About 390 calories per 200g serving — 40g protein, 20g fat, 4g carbs.

How long to bake salmon at 200°C?

12–15 minutes for a 200g fillet at 200°C / 400°F. The fish is done when it flakes easily with a fork and the flesh has turned from translucent to opaque.

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