[!TIP] Buy individual fillets
- 6 oz fillets = perfect GLP-1 portion.
- No leftovers to manage, fresh every time.
- Or meal prep: cook 4 fillets Sunday, reheat 2-3 minutes.
Why this works
Heavy meat (beef, pork) can sit wrong on low-appetite GLP-1 days. Salmon is lighter, flaky, easy to digest, and packed with omega-3s (anti-inflammatory).
Recipe
Ingredients (per 6 oz fillet):
- 6 oz salmon fillet (skin on or off - your preference)
- 1 tbsp olive oil or melted butter
- Salt + pepper to taste
- 1 clove garlic, minced (optional)
- 1 tbsp fresh lemon juice (optional)
- 1 tsp dried herbs (dill, parsley, or lemon pepper)
Directions:
- Preheat oven to 400°F.
- Line baking sheet with foil or parchment paper.
- Place salmon on sheet, skin-side down if skin on.
- Brush with oil/butter, season with salt + pepper.
- Add minced garlic, lemon juice, herbs if using.
- Bake 12-18 minutes (thinner fillets = less time, thicker = more).
- Done when fish flakes easily with fork (internal 145°F).
- Serve immediately or store in fridge 3-4 days.
Seasoning Variations
Classic Lemon Dill
- Olive oil + lemon juice + dried dill + garlic
- Fresh and bright flavor
Garlic Butter
- Melt butter + minced garlic + parsley
- Rich comfort flavor
Maple Glaze Salmon
- Olive oil + 1 tbsp maple syrup + soy sauce + ginger
- Sweet + savory combination
Cajun Salmon
- Olive oil + cajun seasoning blend
- Spicy kick if you can handle it
Minimalist
- Just salt + pepper
- Sometimes least is best for sensitive stomach
Serving Ideas
- Pure: Just salmon + fork (3-4 bites = meal).
- With greens: Side of steamed broccoli or asparagus.
- With starch: Small portion quinoa or rice (1/2 cup = 100 cal).
- Salad base: Flake salmon onto mixed greens (protein salad).
Reheating (Meal Prep)
- Oven: 325°F for 8-10 minutes (best texture).
- Microwave: 60-90 seconds (slightly overcooked texture).
- Cold: Eat cold in salad (totally fine).
[!WARNING] Overcooking
- Salmon goes from perfect to dry in 2 minutes.
- 12 minutes for standard fillet usually good.
- Check early - flake test beats timer.
[!NOTE] Wild vs Farmed
- Wild salmon: More omega-3s, leaner, pricier.
- Farmed salmon: Slightly less omega-3s, higher calories, cheaper.
- Both good. Buy what fits your budget.
[!BONUS] Air Fryer Option
- Air fry at 375°F for 8-10 minutes.
- Crispy exterior, flaky interior.
- Faster than oven, good for weeknights.