Easy Miso-Yogurt Oven-Baked Salmon

Name: Easy Miso-Yogurt Oven-Baked Salmon
Prep time: 5 min
Cook time: PT-480023H3M20S
Total time: PT-480023H3M20S
Cuisine: Asian Inspired
Ingredients: 1 lb of salmon, cut into 3-4 fillets; 1 Tbsp coconut oil (use unrefined for that delicious coconutty flavor!); 2 Tbsp plain greek yogurt ( I prefer higher fat for this recipe, 5-11% but any will work!); 2 Tbsp mayo; 2 tsp miso paste; 1 clove garlic, minced; Pinch of salt; Pinch of pepper

by Jenna Lavassani on February 4, 2021 2 comments

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This easy and nutritious baked salmon recipe has the most delicious miso marinade made from just 5 simple ingredients and, of course, a good shake of salt and pepper!

Miso-Yogurt Oven-Baked salmon on a plate with broccolini beside it. Ingredients include: salmon, plain greek yogurt, mayo, miso paste and salt and pepper.

Miso Baked Salmon brings me back to my University days. I mean it was a real treat to enjoy salmon back in my dorm room days, but the simplicity of a good baked salmon recipe is hard to beat!

This easy baked salmon recipe was inspired by one of my (7!!) roommates from my first year at UBC (I’ll save that story for another time, but it was a fun year to say the least! Haha ). It has THE MOST delish miso marinade made from just 5 simple ingredients and of course a good shake of salt and pepper

Raw salmon on a cast iron skillet over a white painted wood food photography board.

Ingredients for Miso Oven-Baked Salmon

Fresh Salmon Fillet
Miso paste
Plain Greek yogurt
Mayo (plant based works too!)
Garlic
Coconut oil (unrefined – you want that coconutty flavor!)
Salt
Pepper

How to Make Oven-Baked Salmon

Fish is one of those dishes that can go from love to hate in a matter of minutes if over cooked! It cooks quickly, so I recommend checking on it about 5 minutes in as ovens can vary from one to the next.

This recipe is so simple and comes together quickly. Here are the steps

Add 1 Tbsp coconut oil to a cast iron pan and place it in the oven. Preheat the oven to 425F with the pan and oil in it.
Whisk together yogurt, mayo, miso, garlic, salt and pepper to make the sauce
Once the oven is heated, remove the hot cast iron pan. Add salmon, season with salt and pepper and cover salmon with the sauce
Bake at 425F for 5-7 minutes

That’s it! Delicious, perfectly sauced miso baked salmon in minutes!

Miso Oven-Baked Salmon on a cast iron skillet over a white painted wooden food photography board. Ingredients include: salmon, plain greek yogurt, mayo, miso paste and salt and pepper.

What to serve with Miso Oven-Baked Salmon

Serve over rice or quinoa, or with a side or roasted potatoes.

Complete the meal with one of these veggie sides or salads:

Miso Oven-Baked Salmon and Meal Prep

You know I’m all about some simple meal prep to set you up for the week! That said, seafood is such quick cooking that I like to cook the salmon itself on the night I whip up this recipe. However, you can definitely prep other parts of the dinner ahead of time to make it a super speedy meal!

Prep your sauce the night before, or prep extra to serve as a salad dressing or sauce for another meal this week
Batch prep some rice or another grain ahead of time
Wash and cut up veggies ahead of time so they’re ready to roast, stir-fry or add to a salad

Grab your free sample copy of The 3-2-1 Method Meal Plans here for meal prep tips and more quick & health recipes!

Health Benefits of Miso Oven-Baked Salmon

Salmon

Omega-3

Protects cardiovascular health— fights inflammation, lowers blood pressure and triglycerides.
A key component of cell membranes throughout the body and proper cell functioning.

Protein

Helps balance blood sugars and keeps you feeling full longer after eating when included in a balanced meal.
Promotes muscle growth and helps maintain muscle mass.

Vitamin D

Essential for building strong and dense bones. Vitamin D increases calcium absorption in the small intestine.
Plays a role in immune health. Vitamin D can influence the innate and adaptive immune responses.

Greek Yogurt

Calcium

Calcium is an important mineral for muscle function and nerve transmission,
Supports bone and tooth structure and integrity.

Protein

Greek yogurt provides approximately 3x the amount of protein as regular yogurt. See above for protein benefits.
Protein also helps regulate and maintain fluid balance by allowing fluids and minerals to move into and out of cells.

Coconut Oil

Energy-Rich Fatty Acids

Although high in saturated fat, the type of fat (medium chain triglycerides) is easier for our body to break down and use for energy than animal based saturated fats.
Helps the body absorb fat soluble nutrients, such as vitamin A, D, E, and K.

Vitamin E

A fat soluble nutrient that acts as an antioxidant, helping the body fight off free radicals that cause cellular damage.
Plays a role in immune health. Vitamin E is found in higher concentration in immune cells vs. other cells (i.e. blood cells).

Miso

Essential Minerals

The body can’t synthesize essential minerals on its own, therefore, it’s important to consume foods that contain essential minerals.
Some essential minerals in miso include: manganese, copper, and zinc.

Fermented

The fermentation process of miso makes it rich in enzymes.
Fermented foods, like miso, contain a number of beneficial bacteria (probiotics) that can help promote digestive health (i.e. better absorption of nutrients and digestion of food)

More Healthy Salmon Recipes

If you make this Easy Miso-Yogurt Oven-Baked Salmon, be sure to tag me on Instagram @lindsaypleskot so I can see your versions! It makes me so happy to see these recipes come to life in your kitchens! And if you enjoy the recipe, it would make my day if you would leave a comment and/ or star rating below— I love hearing your feedback! xo