Garlic Butter Baked Salmon for a Light Thanksgiving Dinner — 38g Protein

This garlic butter baked salmon for a light thanksgiving dinner is the main to make when the table is already heavy with rich sides and you want something bright, flaky and satisfying instead. Salmon fillets bake in a simple garlic butter with lemon and fresh herbs, and in 28 minutes you have 38g of protein per serving and a dish that looks like a celebration without weighing anyone down.

The trick is not overcooking it. Salmon goes from silky to dry in a couple of minutes, so pull it out when the centre still looks slightly translucent — it finishes cooking on the tray while you carry it to the table. The garlic butter does the rest, basting the fish as it melts.

Why you’ll love it

• 38g protein per serving, about 380 calories
• Light, bright and flaky — a break from heavy holiday food
• One pan, 28 minutes, almost no washing up
• Garlic butter, lemon and herbs — simple flavours that taste expensive

Ingredients

• 4 salmon fillets (about 170g each), skin on or off
• 3 tbsp unsalted butter, melted
• 4 garlic cloves, minced
• 1 tbsp lemon juice, freshly squeezed
• 1 tsp lemon zest
• 1 tsp Dijon mustard
• 1/2 tsp coarse sea salt
• 1/2 tsp black pepper, freshly ground
• 1/2 tsp smoked paprika
• 1 lemon, thinly sliced
• 2 tbsp fresh dill, chopped, plus sprigs to serve
• 1 tbsp fresh parsley, chopped

Equipment used

• A rimmed baking sheet, for baking the salmon fillets
• Parchment paper, for easy cleanup and to stop the fish sticking
• A small bowl, for mixing the garlic butter
• A pastry brush, for brushing the butter over the fillets

Instructions

1. Heat the oven to 200°C (400°F). Line a rimmed baking sheet with parchment paper.
2. Pat the salmon fillets dry with paper towels and place them skin-side down on the baking sheet, spaced apart.
3. In a small bowl, whisk together the melted butter, garlic, lemon juice, lemon zest, Dijon mustard, salt, pepper and smoked paprika.
4. Brush the garlic butter generously over each fillet, then lay a lemon slice or two on top of each one.
5. Bake for 14–18 minutes, until the salmon flakes easily with a fork but the centre is still slightly translucent. Thicker fillets need the full time.
6. Rest the salmon on the tray for 2 minutes, then sprinkle with dill and parsley and serve with the pan juices spooned over the top.

Tips

• Pull the salmon out a minute early rather than a minute late — it keeps cooking on the hot tray and stays silky.
• Pat the fillets dry before brushing on the butter. A dry surface helps the butter cling and the top brown lightly.
• Use fresh garlic, not jarred. The butter is the whole sauce here, so the garlic flavour needs to be bright.
• Leftovers keep 2 days in the fridge. Eat them cold over a salad, or warm gently in a low oven — never the microwave.

Estimated nutrition per serving

These are estimated macros based on standard ingredient values, not lab-measured results.

More high-protein recipes to try

• High Protein Salmon and Quinoa Bowl
• High Protein Baked Cod with Lemon and Herbs
• High Protein Garlic Shrimp Zucchini Noodles

FAQ

Is garlic butter baked salmon for a light thanksgiving dinner really light? Yes. One fillet has about 380 calories and just 2g of carbs, with no cream, no breading and no heavy sauce — the butter is measured, not poured on.

Can I use frozen salmon? Yes, but thaw it fully in the fridge overnight first and pat it very dry. Baking from frozen steams the fish instead of roasting it.

How do I know when the salmon is done? It should flake easily with a fork at the thickest part, while the centre still looks a touch glossy. That gloss disappears as it rests — if it looks fully cooked in the oven, it will be dry on the plate.

Can I make the garlic butter ahead? Yes. Mix it a day ahead and keep it covered in the fridge. Let it come back to room temperature for 15 minutes so it brushes on easily.

Garlic Butter Baked Salmon for a Light Thanksgiving Dinner

Sophia Martinez

Flaky salmon fillets baked in garlic butter with lemon and fresh herbs. 38g protein — 28 minutes, serves 4.

Print Recipe

Prep Time 10 minutes mins

Cook Time 18 minutes mins

Total Time 28 minutes mins

Course Dinner

Cuisine American

Servings 4

Calories 380 kcal

Equipment

• Rimmed baking sheet
• Parchment Paper
• Small Bowl
• Pastry Brush

Ingredients

  

• 4 salmon fillets about 170g each, skin on or off
• 3 tbsp unsalted butter melted
• 4 garlic cloves minced
• 1 tbsp lemon juice freshly squeezed
• 1 tsp lemon zest
• 1 tsp Dijon mustard
• 1/2 tsp coarse sea salt
• 1/2 tsp black pepper freshly ground
• 1/2 tsp smoked paprika
• 1 lemon thinly sliced
• 2 tbsp fresh dill chopped, plus sprigs to serve
• 1 tbsp fresh parsley chopped

Instructions

 

• Heat the oven to 200°C (400°F). Line a rimmed baking sheet with parchment paper.
• Pat the salmon fillets dry with paper towels and place them skin-side down on the baking sheet, spaced apart.
• In a small bowl, whisk together the melted butter, garlic, lemon juice, lemon zest, Dijon mustard, salt, pepper and smoked paprika.
• Brush the garlic butter generously over each fillet, then lay a lemon slice or two on top of each one.
• Bake for 14–18 minutes, until the salmon flakes easily with a fork but the centre is still slightly translucent. Thicker fillets need the full time.
• Rest the salmon on the tray for 2 minutes, then sprinkle with dill and parsley and serve with the pan juices spooned over the top.

Notes

Pull the salmon a minute early — it finishes on the tray. Pat fillets dry so the butter clings. Keeps 2 days refrigerated.

Keyword baked salmon, garlic butter, high protein, light thanksgiving dinner, seafood

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