Ready for a simple and delicious AIP baked salmon recipe?! AIP baked salmon is one of the BEST lunch or dinner options because it’s rich in protein, packed with omega-3 healthy fats that help blunt inflammation, and contains essential vitamins and minerals needed to help heal the body. 

If you’re following an AIP diet and looking for a quick AIP dinner tonight or a delicious weeknight meal in general, we’ve got you covered! This is a perfect, easy recipe to add to your weekly meal prep.

I’m Abby Grimm, a board-certified functional dietitian who has successfully guided dozens of individuals through an AIP diet and those dealing with a leaky gut. 

Keep reading to learn my go-to, step-by-step process for an AIP baked salmon that is simple and requires minimal cooking time- perfect when time is scarce.

Let’s get into our delicious and healing AIP baked salmon recipe! 

Why You’ll Love This AIP Salmon Recipe

  • This AIP baked salmon filet is made with only 6 ingredients!
  • It is simple, fresh, and satiating.
  • This AIP baked salmon is a healthy way to finish out your day.
  • In addition to this AIP baked salmon being AIP, it is Paleo, Gluten Free, Dairy Free, and free of added sugars!

Why Choose Salmon on an AIP Diet?

Few foods are more nutrient-rich than wild-caught salmon. It’s a phenomenal choice for a delicious and healthy protein source with many gut-healing properties.  

You get tons of nutritious and healing components in just one 3-ounce (85-gram) serving of salmon! Here are the facts:

  1. Protein: Salmon is super rich in high-quality protein and complete in the amino acids needed to build lean muscle, support blood sugar balance, and support healing in the body. There is about 22-25 grams of protein in a 3 oz serving. Athletes need even more protein than the average person, so if you’re active, higher servings of protein like this are clutch.
  1. Omega-3 Fatty Acids: Salmon is rich in omega-3 fatty acids, which are often LOW in people’s diets. Omega-3s, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), play a crucial role in brain health, heart health, and reducing inflammation, all of which are amazing for somebody looking to heal through following an AIP diet. [1] 
  1. Vitamin D: Salmon is one of the best dietary sources of vitamin D. It is known for its ability to regulate the immune system and reduce inflammation, which are key goals for individuals with autoimmune conditions and potentially following the autoimmune protocol.
  1. B Vitamins: Salmon contains various B vitamins, including B6, B12, niacin, and riboflavin. People with autoimmunity are often fatigued, and nothing is more energizing than B vitamins! Check out another one of our articles on natural energizers that do not contain caffeine.
  1. Selenium: Salmon is an excellent source of selenium, a trace mineral with antioxidant properties that help protect cells from inflammatory damage. Selenium is also amazing for supporting the thyroid because people with autoimmune thyroid conditions tend to have lower selenium levels.[2] 
  1. Potassium: Salmon contains potassium, an essential electrolyte that will keep you hydrated and regulate the nervous system. Keeping a high-functioning nervous system is key is healing from autoimmunity since these conditions often drive high levels of stress in individuals. High stress can lead to depleted potassium, so eating lots of food with potassium is essential!  
  1. Astaxanthin: What’s astaxanthin?! A super nutrient that will be abundant in your AIP baked salmon! Wild-caught salmon contains astaxanthin, which is a powerful antioxidant that gives salmon its beautiful red color. Antioxidants help reduce inflammation, so the more antioxidants, the better when healing from inflammatory autoimmune conditions. [3] 

Does It Matter If I Buy Wild Caught Salmon?

Whether or not to buy wild-caught or farm-raised salmon is worth discussing. Food quality is important to consider in general, particularly when it comes to salmon for individuals following an AIP diet. Not all fish is created equal, and poor-quality fish may drive further inflammation in the body. 

We would argue that it’s 100% worth spending the extra few dollars on wild-caught salmon for your AIP baked salmon. The massive return you will get from a health standpoint is priceless! Wild-caught salmon and farm-raised salmon are actually significantly different in their nutritional profiles, and there are environmental considerations to be had. Let’s discuss a few of them.

→ Wild-caught salmon is richer in omega-3 fatty acids, particularly EPA and DHA, than farm-raised salmon. Omega-3 fats are one of the best foods for reducing inflammation in the body. 

→ Fresh salmon feed on a diet of other marine life in their natural habitat versus a feedlot of pollutant-filled fishmeal, grains, and other harmful chemicals. This is how wild-caught salmon are much richer in overall nutritional quality. 

→ As mentioned, wild-caught salmon have lower contaminants and heavy metals because they spend time in the open water versus being confined in pens, where they are very stressed. 

→ The flavor and texture of wild-caught salmon are much superior and more enjoyable to eat! 

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Easy Lemon Garlic AIP Baked Salmon (Paleo, Whole30)

Indulge in flavorful simplicity with our Easy Lemon Garlic AIP Baked Salmon recipe! Enjoy a mouthwatering blend of tangy lemon, aromatic garlic, and succulent salmon, perfectly tailored to suit your Autoimmune Protocol (AIP) dietary needs. Discover effortless gourmet dining that's both nutritious and delicious!

Course Main Course
Cuisine American, Mediterranean
Keyword AIP, elimination diet, Paleo, protein, Whole30
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 5 hours 25 minutes
Servings 2

Ingredients

  • 2 tbsp Avocado Oil
  • 1 whole Lemon Squeeze 1/2 onto salmon and use 1/2 sliced for a garnish
  • 1 tbsp Fresh garlic minced
  • 1 tsp Redmonds Real Celtic Salt Baja Gold Mineral Sea Salt is also a great choice
  • 1 tbsp Dried thyme
  • 2 6 oz Wild-caught salmon filets

Instructions

  1. Preheat oven to 400℉

  2. In a mixing bowl, whisk together the avocado oil, freshly squeezed juice from ½ lemon, garlic, salt, and thyme.

  3. Place filets on a parchment paper lined baking and spoon lemon/garlic mixture on top, distributing evening between both fillets.

  4. Top each filet with a lemon slice and bake, for 12-15 minutes or until the fish is fully cooked and flakes easily with a fork.

  5. Serve immediately with an AIP-friendly vegetable such as broccoli, brussel, sprouts, asparagus, squash, or cauliflower and a baked sweet potato

Pro Tips:

If you don’t have fresh garlic, replace it with garlic powder. In a pinch, even onion powder could work.

Want the ultimate healthy meal? Cauliflower rice makes the perfect AIP protocol/elimination diet side dish to pair with this fresh salmon. This salmon tastes great with sweet potatoes and zucchini noodles too.

If you want your leftover salmon to be cooked to perfection, you can toss it in a frying pan with a little olive oil or coconut oil. The best flavor options to experiment with include lemon juice, coconut aminos, red onion, fresh herbs like fresh rosemary, and fresh ginger.

Summary

There you have it! The simplest, most refreshing paleo salmon recipe can be prepped in less than 30 minutes! Following an AIP diet does not need to be a time-suck when you have this simple and delicious wild-caught fish. This easy recipe will have you coming back time and time again. 

References:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9831136/#:~:text=Vitamin%20D%20and%20omega%2D3,autoimmune%20disease%20incidence%20by%2022%25.
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8658851/
  3. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3917265/#:~:text=Astaxanthin%20is%20a%20potent%20antioxidant,features%20of%20atherosclerotic%20cardiovascular%20disease.