Baked Salmon with White Sauce


Seafood always a favourite meal,mostly for dinner, i prefer fish to any other meat as it s lighter on the stomach:)

Salmon is an all time favourite for baking or grilling,one of the richest in omega 3 fatty acids! Fish contain unsaturated fatty acids, which, when substituted for saturated fatty acids such as those in meat, may lower your cholesterol. But the main beneficial nutrient appears to be omega-3 fatty acids in fish. Omega-3 fatty acids are a type of unsaturated fatty acid that’s thought to reduce inflammation throughout the body. Inflammation in the body can damage your blood vessels and lead to heart disease.Omega-3 fatty acids may decrease triglycerides, lower blood pressure, reduce blood clotting, boost immunity and improve arthritis symptoms, and in children may improve learning ability. Eating one to two servings a week of fish, particularly fish that’s rich in omega-3 fatty acids, appears to reduce the risk of heart disease!

Well lets get on to the recipe:)

Ingredients:|Preparation Time:10 mins|


  • Salmon Fillet  300 gms(Cut into 2 pieces)
  • Olive oil 1 tbspn
  • Salt and pepper as per taste
  • Coriander leaves for garnish

For the White Sauce:


  • Fresh Cream  200ml
  • Butter 50 gms
  • Olive oil 1 tbspn
  • Onion 1 medium(chopped)
  • Dill leaves a few sprigs(finely chopped)
  • Garlic 5 to 6 cloves (crushed)
  • Salt as per taste

Method:|Cooking Time:25 mins|

Marinate the fish fillet with salt,pepper and olive oil and keep it aside for 10 mins.


Meanwhile heat some oil in a pan and add the onion and garlic until light brown,reduce the flame.Add a pinch of salt,be careful not to add more as the butter also will have salt in it.Add the chopped dill leaves and saute it for a few seconds and then add the fresh cream and get it to boil.Then put in the butter and mix it well.Once they re all blended well sprinkle little bit of pepper powder and put off the flame.

Strain this mixture,so that you get a clean and smooth white sauce.

Preheat the oven at 180 deg C.Place the fish fillet on a baking tray and time it for 10 to 12 mins.Take it out of  the oven,plate it and top it with the white sauce and garnish with chopped coriander leaves.You can serve it with some rice or bread.


Simple and light meal is done:).



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