Tender baked salmon with basil sauce, thyme, and simple seasonings for a quick, flavorful, and healthy dinner.

This easy baked salmon with basil and thyme is a simple, flavorful recipe that’s perfect for busy weeknights and healthy meal prep. Made with just a few ingredients, this hormone-friendly salmon dish is rich in protein and omega-3 fatty acids, which support hormone balance and help reduce inflammation.

I love the taste of the light basil sauce, it adds freshness while thyme brings warmth and depth, making this baked salmon both comforting.

If you’re looking for more high-protein meal ideas, explore some of my other simple and delicious recipes, such as: baked salmon with feta, baked chicken breast, baked cod or baked chicken thighs.

Why you will love this Baked Salmon with Basil

• Fresh and flavorful – The basil sauce and thyme give the salmon a bright, herby taste. I love how fresh and aromatic it feels.

• Easy but impressive – It’s simple to prepare, yet it looks and tastes like a restaurant-style meal. I often make it for an easy dinner.

• High in protein – Salmon makes this dish filling and nourishing. I like how it keeps me satisfied without feeling heavy.

• Light and healthy – With fresh herbs and baked salmon, it feels clean, balanced, and wholesome. I love this kind of light meal.

Baked Salmon with Basil and Thyme Ingredients

• Salmon – Fresh salmon fillets are the star of this recipe, tender and rich in flavor. I love using wild or good-quality fresh salmon when I can.

• Olive Oil – Olive oil helps keep the salmon moist and adds a smooth, rich taste. I like to drizzle a little before baking.

• Salt and Pepper – Simple seasoning that brings out the natural flavor of the salmon. I always season it generously for the best taste.

• Dried Thyme – Thyme adds a warm, earthy herbal flavor that pairs perfectly with salmon. Just a pinch makes a big difference.

• Basil Sauce – Fresh basil sauce adds brightness and a creamy, herby finish. I enjoy spooning it over the salmon right before serving.

Why makes this Recipe Healthy

• Rich in lean protein – Salmon is naturally high in protein, which helps keep you full and supports muscle health. I love how satisfying it is without feeling heavy.

• Healthy fats – Olive oil and salmon provide omega-3 and monounsaturated fats that support heart and brain health.

• Simple, clean ingredients – This recipe uses just a few whole ingredients with no heavy sauces or processed additives.

• Light yet satisfying – It’s balanced and nourishing, giving energy while still feeling fresh and easy to digest.

Ingredients

• 4 salmon fillets (about 120–150 g each)

• 2 tablespoons olive oil

• Salt and black pepper, to taste

• 2 tablespoons basil sauce (or basil pesto)

• 1 teaspoon dried thyme or a few sprigs of fresh thyme

• Optional: lemon slices for serving.

Nutritional Information

(Per 1 fillet)

• Calories: ~380–480 kcal
• Protein: ~26–33 g
• Fat: ~28–38 g
• Carbohydrates: ~2–6 g

Instructions

1. Preheat your oven to 200°C (400°F) and line a baking dish or tray with parchment paper.
2. Place the salmon fillets skin-side down in the dish.
3. Drizzle olive oil evenly over the salmon and gently rub to coat.
4. Season with salt and black pepper.
5. Spoon a small amount of basil sauce over each fillet and gently spread it on top.
6. Sprinkle with thyme.
7. Bake uncovered for 12–15 minutes, until the salmon is opaque and flakes easily with a fork.
8. Remove from the oven and let rest for 2–3 minutes before serving.

Tips for Best Results

For the best results, follow these quick and helpful tips:

• Do not overbake — salmon becomes dry quickly if cooked too long.

• Thicker fillets may need up to 16–18 minutes.

• Letting the salmon rest helps keep it tender and juicy.

• If your basil sauce is salty, go lighter on added salt.

Ingredient Variations

Try these easy variations to adapt the baked salmon to your taste:

• Garlic lovers: Add a small minced garlic clove before baking.

• Extra freshness: Add lemon zest before baking and squeeze lemon juice after.

• Spicy: Add a pinch of chili flakes.

• Herb swap: Rosemary or oregano can replace thyme if needed.

Storage and Make-Ahead Tips

• Store leftover salmon in an airtight container in the fridge for up to 3 days.

• Reheat gently in the oven or enjoy cold in salads or wraps.

• Great for meal prep lunches and quick dinners.

Serving Suggestions

This basil and thyme salmon pairs well with:

• Yogurt herb salad

• Roasted vegetables, like roasted cauliflower, garlic zucchini or sautéed broccoli.

• Quinoa or brown rice

• Simple cucumber and tomato salad, or try with this kale cucumber salad.

• Mashed sweet potatoes

• It’s also delicious flaked into salads or grain bowls for lunch the next day, like this salmon quinoa bowl.

Final Note

Simple meals can be some of the most nourishing. This baked salmon with basil and thyme is proof that you don’t need complicated ingredients to create a hormone-friendly, satisfying dinner that supports your health and tastes delicious 🌿