Oven Baked Salmon with Healthy Sauce, Mashed Avocado Salad & Basmati Rice
- February 9, 2026
- 0 Comment
Oven Baked Salmon with Healthy Sauce
Served with Mashed Avocado Salad & Fluffy Basmati Rice (Mediterranean-style)
đź“‹ Table of Contents
A Clean, Restaurant-Style Salmon Dinner—Without the Heavy Sauce
If you love salmon but hate when it turns dry, this meal is for you. The goal here is simple: keep the salmon juicy,
build flavor with bright ingredients (lemon, garlic, herbs), and finish with a sauce that tastes creamy and indulgent
while staying light. Pair it with a creamy mashed avocado salad and fluffy basmati rice, and you get a balanced plate
that feels both nourishing and impressive.
Think of it as a “big-site” style recipe: clear timing, smart technique, and a plate that looks elegant in photos.
The healthy sauce is yogurt-based, so it adds richness without heavy cream. The avocado brings a buttery texture and
healthy fats, while basmati rice keeps the meal comforting and complete.
Quick Answer (Featured Snippet Style)
Oven baked salmon with healthy sauce is made by seasoning salmon with olive oil, lemon, garlic, and spices,
baking it at 190°C / 375°F for 12–15 minutes until tender, then topping with a light yogurt-herb sauce.
Serve with mashed avocado salad and boiled basmati rice for a balanced Mediterranean-style meal.
Why this recipe works
- Patting the salmon dry helps it roast instead of steaming, improving texture.
- Moderate oven heat cooks evenly and keeps the center moist (no dry edges).
- Yogurt sauce added after baking stays fresh and creamy—never watery or split.
- Avocado mash + lemon gives a creamy side with bright balance and great mouthfeel.
- Fluffy basmati rice is light and aromatic, perfect for soaking up extra sauce.
Ingredients (Serves 3) + benefits
This recipe keeps the ingredient list clean, but every item has a purpose. Salmon is the protein centerpiece and brings
naturally satisfying fats. Greek yogurt makes a sauce that feels rich without being heavy, and fresh herbs lift the whole dish.
Avocado adds creamy texture and healthy fats, while lemon keeps everything bright. Basmati rice completes the meal with gentle
carbohydrates that feel light and fluffy.
| Ingredient | Amount | Role | Nutrition highlight |
|---|---|---|---|
| Salmon fillets | 3 | Main protein | High-quality protein and naturally occurring beneficial fats. |
| Greek yogurt | 4 tbsp | Healthy sauce | Creamy texture with extra protein (choose plain, unsweetened). |
| Avocados | 2 | Mashed salad | Healthy fats + fiber; helps the meal feel satisfying. |
| Basmati rice | 1 cup (dry) | Side | Fluffy, aromatic carb that keeps the plate balanced. |
| Lemon + herbs | To taste | Fresh finish | Add brightness so the meal tastes clean and vibrant. |
Step-by-step method (precise phases)
Phase 1: Cook basmati rice (15–18 minutes)
- Rinse: Rinse 1 cup basmati rice under cold water until the water runs mostly clear. This prevents sticky rice.
- Boil + simmer: Bring 2 cups water to a boil with a pinch of salt. Add rice, stir once, cover, reduce heat to low, and simmer 12–15 minutes.
- Steam: Turn off heat and rest (covered) for 5 minutes. Fluff with a fork. Keep covered to stay warm.
Phase 2: Prep and season the salmon (5 minutes)
- Preheat: Heat oven to 190°C / 375°F. Line a tray with parchment paper.
- Dry the surface: Pat salmon dry with paper towel. This helps seasoning stick and improves roasting.
- Season: Rub with olive oil and lemon juice, then add garlic, paprika, black pepper, salt, and lemon zest (optional).
Phase 3: Bake (12–15 minutes)
- Bake: Bake salmon for 12–15 minutes. Thin fillets finish closer to 12; thick fillets closer to 15.
- Check doneness: It should flake easily at the thickest part and still look moist. Remove immediately to avoid drying.
Cooking process photo
A clean, simple workflow: bake the salmon, mix the sauce, mash the avocado, then plate beautifully.
Phase 4: Healthy sauce (2 minutes, done while salmon bakes)
- Mix: Stir together yogurt, Dijon mustard, honey/maple (optional), herbs, and lemon juice.
- Adjust: Taste and add more lemon for brightness, or a pinch of salt/pepper for balance.
Phase 5: Mashed avocado salad (3 minutes, do last)
- Mash: Mash avocado with lemon juice, olive oil, salt, and pepper. Keep it creamy but slightly chunky.
- Optional crunch: Add diced cucumber or red onion for a fresh bite.
How to serve (presentation that looks “big-site”)
- Spoon a mound of basmati rice onto the plate and fluff it lightly.
- Place the baked salmon next to the rice (or slightly on top for a restaurant look).
- Drizzle the healthy sauce over the salmon, then add an extra spoon on the side for dipping.
- Scoop the mashed avocado salad beside the rice.
- Finish with lemon wedges and herbs for color and freshness.
Storage & reheating
- Fridge: Store salmon and rice in airtight containers for up to 2 days.
- Avocado mash: Best fresh. If storing, press plastic wrap directly on the surface and add extra lemon.
- Reheat salmon: Warm gently (low heat) to avoid drying. A short oven reheat is better than high microwave heat.
- Reheat rice: Add a splash of water and warm covered so it steams back to fluffy.
Nutrition (approx. per serving)
Values are estimates and vary with portion size and exact ingredients used.
| Nutrient | Amount | What it supports |
|---|---|---|
| Calories | ~520 kcal | A satisfying full plate without heavy cream sauces. |
| Protein | ~38 g | Helps fullness and supports recovery after activity. |
| Carbohydrates | ~40 g | Steady energy from rice for a complete meal. |
| Fat | ~28 g | Mostly healthy fats from salmon and avocado. |
| Fiber | ~8 g | Supports digestion and keeps the meal satisfying. |
| Sodium | Varies | Adjust salt to taste, especially with Dijon. |
Pro tips & FAQ
How do I stop salmon from drying out?
Use moderate heat (190°C/375°F), pat the salmon dry, and bake only until it flakes easily. Remove it immediately—carryover heat finishes the center.
Can I use frozen salmon?
Yes. Thaw completely, pat dry well, and bake as directed. If the fillet is extra thick, it may need 1–2 more minutes.
Is the sauce really “healthy”?
It’s lighter than cream sauces because it’s yogurt-based. Choose plain unsweetened yogurt and use honey only if you want a hint of sweetness.
What if I don’t like Dijon mustard?
Reduce it or replace with a pinch of garlic powder and extra lemon zest. The sauce will still be bright and creamy.
Can I swap basmati rice?
Yes. Quinoa, brown rice, or roasted potatoes work well. Keep the avocado mash for the creamy balance.
Printable recipe card
Oven Baked Salmon with Healthy Sauce
Prep: 20 min • Cook: 20 min • Total: ~40 min • Serves: 3
Ingredients
- 3 salmon fillets (150–180 g each)
- 1 tbsp olive oil + 1 tbsp lemon juice
- 2 garlic cloves (minced), paprika, salt, pepper, lemon zest (optional)
- Healthy sauce: 4 tbsp Greek yogurt, 1 tsp Dijon, honey/maple (optional), herbs, lemon
- Avocado mash: 2 avocados, lemon juice, olive oil, salt, pepper (optional cucumber/onion)
- Rice: 1 cup basmati rice + 2 cups water + salt
Instructions
- Cook rice: rinse, simmer 12–15 min, rest 5 min, fluff.
- Preheat oven to 190°C/375°F. Pat salmon dry and season with oil, lemon, garlic, spices.
- Bake 12–15 min until flaky and moist.
- Mix yogurt, Dijon, herbs, lemon (and honey if using) for the sauce.
- Mash avocado with lemon, olive oil, salt, pepper.
- Serve rice + salmon + sauce + avocado mash.
