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• My Oven Baked Salmon In Foil Is A Meal In A Packet
• Ingredients & Substitutions
• How To Bake Salmon In Foil
• My Recipe Tips
• Oven Baked Salmon In Foil Recipe card
• More Baked Salmon Recipes
• Recipe Reviews

My Oven Baked Salmon In Foil Is A Meal In A Packet

There are so many reasons that this flaky oven baked salmon in foil has stayed on my rotation for so many years. Here’s why this is one of my go-to healthy dinner recipes :

• Flaky, moist salmon with tender vegetables, lemon, garlic, and fresh herbs – My foolproof foil method steams the fish gently, so it’s a lot more tender than regular baked salmon . And the burst of lemon, garlic, and herbs is amazing on both the fish and the veggies.
• Light, simple ingredients – You probably have the simple staples you need for this foil baked salmon, and it’s easy to customize with any vegetables you’ve got. It leaves me feeling light, not heavy, although you can certainly add some rice or potatoes to make it more filling.
• One-pan meal with easy cleanup – I love this on busy weeknights. Unlike baking or pan searing salmon , these salmon foil packets leave no dirty pots or pans behind. Each pouch has a full meal, all in less than half an hour.

This method has been a game changer and I can’t think of an easier way to cook fish. It’s less work, less mess, and your entire dinner cooks in one pan. Make it with me!

Ingredients & Substitutions

Here I explain the best ingredients for making salmon foil packets, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Salmon – You can use frozen or fresh salmon. I prefer fresh, because I can skip defrosting it, and usually find great deals at warehouse clubs. If frozen, thaw it first.
• Vegetables – I used asparagus, zucchini, and grape tomatoes (technically a fruit) as my veggies, because they cook quickly and pair well with oven baked salmon in foil. You could use other veggies such as broccoli, cauliflower, green beans, mushrooms, or bell peppers. Keep in mind that salmon cooks faster than roasting most veggies, so see my tips below to ensure that they cook through.
• Olive Oil – This is my go-to oil since I always have some on hand, but you could also use avocado oil. Even melted butter would work, since the foil packets and relatively short cook time should prevent burning it.
• Lemon – Grab a fresh lemon, as you will need both the juice and the zest.
• Garlic – You could substitute fresh garlic for 1 teaspoon of jarred minced garlic , but trust me, fresh gives the best flavor!
• Fresh Herbs – For a classic herby taste that pairs well with fish, I recommend fresh parsley and dill. Chives would also make a nice addition. If you opt for dried herbs, use one third the amount, because they are more concentrated.
• Sea Salt & Black Pepper

Seasoning variations:

Of course, you can season your fish and veggies any way you like. A couple of my favorite variations are using lemon garlic butter sauce (I make it with lemon, garlic powder, and butter) or my sweet maple salmon marinade .

How To Bake Salmon In Foil

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Assemble the salmon foil packets. Place one salmon fillet onto a 12×12″ foil square. Evenly distribute the veggies around the salmon.
2. Add the seasonings. Whisk together the olive oil, sea salt, black pepper, lemon juice, lemon zest, minced garlic, parsley and dill. Brush the salmon with half the oil mix, getting most of the garlic onto the salmon. Drizzle the remaining oil over the veggies. Season everything with extra salt and pepper.

1. Seal the foil. Fold the foil over and seal shut to form packets. Place them on a baking sheet ( this is my favorite ).
2. Let the oven do its thing. Place the pan in the oven. Bake salmon in foil until it flakes easily with a fork or is done to your liking. (See tips below!) I like to garnish with lemon slices or wedges at the end, but sometimes I place them in the packets before baking.

My Recipe Tips

• Consider the cook time of your vegetables. Since fish cooks so quickly, it can be tricky to get the veggies to cook through by the time it’s done. The key is to use ones that cook fast, and cut them into small or thin pieces. If you’re using the same vegetables I did, be sure to slice the zucchini super thin, choose skinnier asparagus stalks, and cut the tomatoes in half if you want them softer. For other veggies, such as broccoli, cut them very small. Avoid hard vegetables that take a long time to roast, like brussels sprouts or root veggies , unless you partially pre-cook them first.
• Get most of the garlic on the salmon. The veggies will need less of it. Putting more garlic on the fish tastes best.
• Feel free to use parchment paper. If you want to avoid foil touching your food, you can place parchment paper over the foil and place the fish and veggies on top. Parchment paper alone also works, but is a bit harder to seal, so see my salmon en papillote for tips on that.
• Be careful not to overcook. Salmon baked in foil stays moist more easily than cooking it in other ways, but it’s still possible to overcook it — which will make it dry. That’s why I recommend focusing on the doneness of the fish over the veggies. I prefer to cook my fish to an internal temperature of 135-140 degrees F for a juicy, flaky result. I highly recommend this probe meat thermometer as a foolproof method to achieve this — it lets you set the temp and beeps when ready.
• Want to grill salmon in foil instead? I often do this in the summer. Just preheat the grill to medium and prepare the packets as usual. Grill, covered, for 13-18 minutes. No need to flip!

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 1.5 lbs Salmon (cut into 4 6-oz fillets) ▢
• 1/2 lb Asparagus (trimmed, then cut in half) ▢
• 10 oz Grape tomatoes ▢
• 10 oz Zucchini (sliced into half moons) ▢
• 1/4 cup Olive oil ▢
• 1/2 tsp Sea salt (+ more for sprinkling) ▢
• 1/4 tsp Black pepper (+ more for sprinkling) ▢
• 1/2 medium Lemon (juiced and zested; about 1 tbsp juice and 1/2 tbsp zest) ▢
• 2 cloves Garlic (minced) ▢
• 1 tbsp Fresh parsley (chopped) ▢
• 1 tbsp Fresh dill (chopped) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 400 degrees F (204 degrees C)
2. Lay out 4 large squares of foil (at least 12×12 inches (30×30 cm)). Place a salmon fillet in the center of each piece of foil. Divide the veggies evenly among the foil around the salmon.
3. In a small bowl, whisk together the olive oil, sea salt, black pepper, lemon juice, lemon zest, minced garlic, parsley and dill.
4. Use about half of the oil mixture to brush the salmon, getting most of the garlic onto the salmon. Pour the remaining oil mixture evenly over the veggies. Lightly sprinkle more salt and pepper over the salmon and veggies.
5. Fold the foil over and seal shut to form packets. Place onto a baking sheet .
6. Bake for about 15-20 minutes , until the salmon flakes easily with a fork or is done to your liking.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 packet

• Tips: Check out my recipe tips above to help you get flaky, tender salmon that isn’t overcooked, ensure your veggies are evenly cooked as well, an alternative to foil if you’d rather avoid it, and a variation to grill this recipe instead of baking.
• Storage: Store the cooked packets in the fridge for up to 3-4 days.
• Meal prep: Cut the veggies and prepare the packets the day before. Brush with the oil mixture just before cooking. I don’t recommend brushing ahead of time, because the acid in the lemon juice will start to “cook” the fish, similar to ceviche .
• Reheat: I always bake the salmon in foil again, since it’s already “built in” and keeps the moisture inside so well. Just reseal the packets and pop in the oven at 300 degrees F for 15 minutes. I prefer this lower heat to avoid drying out the fish.
• Freeze: You can freeze foil baked salmon in vacuum-sealed or air-tight freezer bags. I keep them in their foil for easy reheating. Thaw overnight in the refrigerator.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Baked Salmon In Foil

More Baked Salmon Recipes

If you liked the flakiness of baking salmon in foil, try some of my other super easy and flaky salmon recipes :

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Oven Baked Salmon In Foil

Oven baked salmon in foil is so flavorful garlic, lemon, and fresh herbs. Make these packets with vegetables for an easy meal in 25 minutes!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/baked-salmon-in-foil/

Ingredients

• 1.5 lbs Salmon (cut into 4 6-oz fillets)
• 1/2 lb Asparagus (trimmed, then cut in half)
• 10 oz Grape tomatoes
• 10 oz Zucchini (sliced into half moons)
• 1/4 cup Olive oil
• 1/2 tsp Sea salt (+ more for sprinkling)
• 1/4 tsp Black pepper (+ more for sprinkling)
• 1/2 medium Lemon (juiced and zested; about 1 tbsp juice and 1/2 tbsp zest)
• 2 cloves Garlic (minced)
• 1 tbsp Fresh parsley (chopped)
• 1 tbsp Fresh dill (chopped)

Instructions

1. Preheat the oven to 400 degrees F (204 degrees C)
2. Lay out 4 large squares of foil (at least 12x12 inches (30x30 cm)). Place a salmon fillet in the center of each piece of foil. Divide the veggies evenly among the foil around the salmon.
3. In a small bowl, whisk together the olive oil, sea salt, black pepper, lemon juice, lemon zest, minced garlic, parsley and dill.
4. Use about half of the oil mixture to brush the salmon, getting most of the garlic onto the salmon. Pour the remaining oil mixture evenly over the veggies. Lightly sprinkle more salt and pepper over the salmon and veggies.
5. Fold the foil over and seal shut to form packets. Place onto a baking sheet .
6. Bake for about 15-20 minutes , until the salmon flakes easily with a fork or is done to your liking.

Maya’s Recipe Notes

Serving size: 1 packet

• Tips: Check out my recipe tips above to help you get flaky, tender salmon that isn’t overcooked, ensure your veggies are evenly cooked as well, an alternative to foil if you’d rather avoid it, and a variation to grill this recipe instead of baking.
• Storage: Store the cooked packets in the fridge for up to 3-4 days.
• Meal prep: Cut the veggies and prepare the packets the day before. Brush with the oil mixture just before cooking. I don’t recommend brushing ahead of time, because the acid in the lemon juice will start to “cook” the fish, similar to ceviche .
• Reheat: I always bake the salmon in foil again, since it’s already “built in” and keeps the moisture inside so well. Just reseal the packets and pop in the oven at 300 degrees F for 15 minutes. I prefer this lower heat to avoid drying out the fish.
• Freeze: You can freeze foil baked salmon in vacuum-sealed or air-tight freezer bags. I keep them in their foil for easy reheating. Thaw overnight in the refrigerator.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)