Oven Roasted Salmon

Perks of eating salmon regularly include glowing, beautiful skin and a healthy heart. With the right adjustments, salmon can be low-calorie and fulfilling to the stomach. This dish will easily take you around five minutes to prepare and ten minutes to cook.

Materials and Ingredients

• Thawed skinless and boneless salmon
• Dried basil leaves, salt and pepper for seasoning
• PAM Olive Oil Spray (or just any other brand of olive oil)
• Baking pan
• Aluminum foil
• A fork
• Oven
• Oven mittens

Optional salad for a boost in Vitamin A and C.

• 3 cups of Spinach
• A drizzle of Apple Cider Vinegar

Preparing the Salmon

If the salmon isn't thawed, thaw it by bagging it with a plastic bag and soaking it in cold water until it is flexible. This might take a few hours but it will taste better than microwaving it.

1. Preheat the oven to 450 degrees Fahrenheit while you are preparing the fish.
2. Line the baking pan with aluminum foil so the inside of the pan is fully covered.
3. If the salmon hasn't been cut yet, slice the salmon into thin fillets.
4. Place the fillets of salmon into the covered baking pan. Spray the top and back side of the salmon with PAM Olive Oil Spray, which has zero calories.
5. Sprinkle salt, pepper and basil leaves on both sides of the salmon. The more spices covering the salmon, the stronger the taste. However, too much of anything is never a good thing so season moderately.
6. Place baking pan into the oven and wait around ten minutes, checking on it once in a while to see the progress. Use a fork to pick at it to see if it seems 'flaky' - a sign that means that it is ready.

Depending on how large the cut of the salmon is and what kind, the amount of calories ranges. A 3 ounce fillet can be as low as 100 calories.

Preparing the Plate of Spinach (optional)

1. As the salmon is in the oven, measure 3 cups of spinach and place it onto a plate. Three cups of spinach is approximately 20 calories and can pile up on a large plate.
2. Drizzle just a bit of apple cider vinegar on top of the spinach. Heinz's Apple Cider Vinegar has zero calories.

Total calories: 20