Salmon is one of those meals that feels special but comes together fast. This lemon herb version is light, zesty, and full of fresh flavor without a lot of fuss. You get tender, flaky fish with a punchy citrus-herb crust, all in under 30 minutes.
It’s simple enough for a busy weeknight but polished enough to serve to company. Best of all, it’s naturally low in calories while still satisfying and colorful on the plate.
Why This Recipe Works
This recipe leans on bright flavors and clean cooking methods. Fresh lemon juice and zest wake up the salmon without heavy sauces.
A mix of parsley, dill, and garlic adds layers of flavor that complement, not mask, the fish. A quick roast or air fry gives you juicy, flaky salmon with crisp edges and no greasy aftertaste. The method is forgiving, so you get consistent results whether you’re cooking one fillet or a whole sheet pan.
Shopping List
- Salmon fillets (skin-on or skinless, 4 to 6 ounces each)
- Lemon (you’ll use both zest and juice)
- Fresh herbs: parsley and dill (or substitute basil or chives)
- Garlic (1–2 cloves)
- Olive oil (just a small amount)
- Salt and black pepper
- Red pepper flakes (optional, for a little heat)
- Lemon slices (optional, for roasting and serving)
How to Make It
- Preheat your oven or air fryer. Oven: 400°F (200°C).
Air fryer: 390°F (200°C). Line a sheet pan with parchment for easy cleanup.
- Prep the salmon. Pat fillets dry with paper towels. This helps the seasoning stick and encourages light browning.
- Make the lemon-herb mix. In a small bowl, combine 1 teaspoon lemon zest, 1 tablespoon lemon juice, 1 tablespoon finely chopped parsley, 1 tablespoon chopped dill, 1 minced garlic clove, 1 teaspoon olive oil, 1/4 teaspoon salt, and a few grinds of black pepper.
Add a pinch of red pepper flakes if you like heat.
- Season the salmon. Rub the lemon-herb mixture evenly over the top of each fillet. If using skin-on salmon, leave the skin plain—season only the flesh side.
- Optional lemon bed. Place thin lemon slices on the sheet pan and set the salmon on top. This gently perfumes the fish without making it sour.
- Roast or air fry. Cook for 8–12 minutes, depending on thickness.
A 1-inch-thick fillet typically needs about 10–11 minutes. You’re looking for opaque flesh that flakes easily and an internal temp of about 125–130°F for medium.
- Rest and serve. Let the salmon rest for 2 minutes. Finish with a light squeeze of lemon and a sprinkle of fresh herbs.
Serve with greens, steamed veggies, or a simple grain if you want more substance.
How to Store
- Refrigerate: Store cooled leftover salmon in an airtight container for up to 3 days.
- Reheat gently: Warm in a 275°F (135°C) oven for 8–10 minutes or microwave in short bursts at 50% power to avoid drying out.
- Enjoy cold: Flake leftovers over salads, grain bowls, or wrap in lettuce with cucumber and yogurt sauce.
- Do not freeze cooked salmon if you care about texture; it tends to turn dry. If you must, wrap tightly and freeze up to 1 month, then thaw overnight and use in salads or fish cakes.
Why This is Good for You
- Low in calories, high in protein: A typical 4–6 ounce salmon fillet offers around 23–34 grams of protein with modest calories, keeping you full and energized.
- Heart-healthy fats: Salmon is rich in omega-3s (EPA and DHA), which support heart and brain health and help reduce inflammation.
- Bright flavors, light ingredients: Lemon and herbs add big taste without heavy sauces or extra butter, keeping the dish fresh and light.
- Micronutrient boost: Salmon provides B vitamins, selenium, and potassium, while herbs add antioxidants and a touch of vitamin C from the lemon.
Common Mistakes to Avoid
- Overcooking: Salmon keeps cooking after you take it out. Pull it when it’s just opaque and flakes easily.
Slight translucence in the center is okay if you like medium.
- Skipping the dry-off: Not patting the fillets dry leads to steaming instead of light browning, and the seasoning won’t stick as well.
- Using too much lemon juice: Acid is great, but too much can make the fish mushy or sour. Balance with zest and herbs.
- Old herbs: Limp herbs taste dull. Fresh, bright herbs make the biggest difference here.
- Cranking the heat too high: Extremely high heat can scorch the herbs.
Stick close to 400°F and watch the time.
Alternatives
- Herb swaps: Use basil, chives, or cilantro in place of parsley and dill. Tarragon adds a light anise note that pairs well with fish.
- Citrus variations: Try lime with cilantro, or orange with thyme for a softer, sweeter profile. Keep zest plentiful and juice restrained.
- Cooking method: Pan-sear skin-on salmon over medium-high heat, 3–4 minutes skin-side down, then flip for 1–2 minutes.
Finish with lemon off heat.
- No fresh garlic? Use 1/4 teaspoon garlic powder. Add it to the herb mix so it spreads evenly.
- No olive oil? Use avocado oil or a light brush of cooking spray to keep calories low and prevent sticking.
- Protein swap: This same mix works with cod, trout, or chicken breast (adjust cooking time; chicken needs to hit 165°F).
FAQ
How many calories are in this lemon herb salmon?
A 5-ounce salmon fillet with the herb mixture typically lands around 300–360 calories, depending on the salmon’s fat content and the amount of oil used. Using just 1 teaspoon of olive oil for two fillets keeps it on the lower end.
Should I use skin-on or skinless salmon?
Both work.
Skin-on helps protect the fish from overcooking and makes it easier to lift off the pan. You can eat the skin if it’s crisp, or slide a spatula between the flesh and skin after cooking to remove it cleanly.
Can I use dried herbs?
Yes, but use them sparingly. Use about 1 teaspoon total dried herbs in place of the 2 tablespoons fresh.
Let the mix sit for a few minutes after adding lemon juice so the dried herbs hydrate.
What sides go well with this?
Great pairings include steamed asparagus, roasted broccoli, a simple arugula salad, or cauliflower rice. For a heartier plate, add quinoa or baby potatoes tossed with parsley and lemon.
How do I know when salmon is done?
Look for opaque flesh that flakes with a fork and a slightly translucent center if you prefer medium. An instant-read thermometer should read about 125–130°F in the thickest part for moist, tender results.
Can I marinate the salmon?
Keep it short—10 to 20 minutes max.
Too much acid for too long can make the texture soft. The beauty of this recipe is that it doesn’t require a long marinade to taste bright and fresh.
Is farmed or wild salmon better for this?
Both work well. Wild salmon is usually leaner and cooks faster; farmed is richer and more forgiving.
Adjust time slightly and rely on doneness cues rather than the clock.
Final Thoughts
Low-Calorie Lemon Herb Salmon is a go-to recipe that tastes fresh, feels light, and fits into almost any busy schedule. With just a handful of ingredients and a short cook time, it delivers clean, bright flavors and tender texture every time. Keep a lemon, a bunch of herbs, and a couple of fillets on hand, and you’ve always got a healthy dinner ready to go.
It’s simple, adaptable, and satisfying—everything a weeknight meal should be.
Low-Calorie Lemon Herb Salmon - Bright, Fresh, and Weeknight Easy
Ingredients
- Salmon fillets (skin-on or skinless, 4 to 6 ounces each)
- Lemon (you’ll use both zest and juice)
- Fresh herbs: parsley and dill (or substitute basil or chives)
- Garlic (1–2 cloves)
- Olive oil (just a small amount)
- Salt and black pepper
- Red pepper flakes (optional, for a little heat)
- Lemon slices (optional, for roasting and serving)
Instructions
- Preheat your oven or air fryer. Oven: 400°F (200°C). Air fryer: 390°F (200°C). Line a sheet pan with parchment for easy cleanup.
- Prep the salmon. Pat fillets dry with paper towels. This helps the seasoning stick and encourages light browning.
- Make the lemon-herb mix. In a small bowl, combine 1 teaspoon lemon zest, 1 tablespoon lemon juice, 1 tablespoon finely chopped parsley, 1 tablespoon chopped dill, 1 minced garlic clove, 1 teaspoon olive oil, 1/4 teaspoon salt, and a few grinds of black pepper. Add a pinch of red pepper flakes if you like heat.
- Season the salmon. Rub the lemon-herb mixture evenly over the top of each fillet. If using skin-on salmon, leave the skin plain—season only the flesh side.
- Optional lemon bed. Place thin lemon slices on the sheet pan and set the salmon on top. This gently perfumes the fish without making it sour.
- Roast or air fry. Cook for 8–12 minutes, depending on thickness. A 1-inch-thick fillet typically needs about 10–11 minutes. You’re looking for opaque flesh that flakes easily and an internal temp of about 125–130°F for medium.
- Rest and serve. Let the salmon rest for 2 minutes. Finish with a light squeeze of lemon and a sprinkle of fresh herbs. Serve with greens, steamed veggies, or a simple grain if you want more substance.
Looking for more ideas?
If you need dinner on the table fast, explore our Quick & Easy category.
If you’re craving new flavors, take a look at our World Cuisine category.
If you want something lighter but still satisfying, visit our Healthy & Light category.
If you’re in the mood for a treat, find something sweet in our Sweets & Desserts category.
If you like to plan ahead, get inspired in our Meal Prep & Planning category.
If you’re keeping it low carb and still want satisfying meals, explore our Keto Weight Loss category.
And if you’d like to browse everything in one place, explore All Recipes.
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