Baked Salmon Salsa and Greens

Salmon is an easy go-to that can be enjoyed in many ways. One of our favourite ways here at 28 is to bake and serve with a little Mexican flavour. Try our delicious Baked Salmon Recipe with Salsa and Greens for an easy week night meal or even for a dinner party.
Prep Time: 10 mins
Cook Time: 20 mins
Total Time: 30 mins
Serves: 2
Course: Dinner, Main Course
Cuisine: Mexican
Diet: Gluten Free, Low Lactose
Dietary Requirements: Pescatarian, Pregnancy-Safe


  • 240 g salmon fillet cooked thoroughly for pregnancy
  • 1 potato thinly sliced
  • 1 tomato roughly chopped
  • 1 bunch asparagus woody ends removed, roughly chopped
  • 1 tablespoon capers (optional) baby capers, roughly chopped
  • 2 cloves garlic minced
  • 1 teaspoon chilli flakes to taste
  • 1 teaspoon olive oil extra virgin
  • 1 bunch broccolini (aka baby broccoli)
  • 1 lemon halved
  • salt to taste
  • pepper to taste


  • Preheat the oven to 200°C.
  • Meanwhile, place tomato, asparagus, capers, garlic, chili flakes, oil, salt and pepper in a bowl and mix well.
  • Set to the side.

To prepare the potato:

  • Thinly slice the potato and place in a small microwave safe bowl.
  • Cover with water.
  • Cook in the microwave for 3 minutes, or until just starting to soften.
  • Once done, place two squares of baking paper on your work surface.
  • Add the half of the potato slices onto each piece of the baking paper.

To assemble:

  • Top the potato with one piece of fish each (skin side down).
  • Halve the salsa and carefully layer it on top of each.
  • To wrap your parcels bring the long edges to meet, roll them down and then fold the ends under the fish so they stay secure when placed on oven tray.
  • Place the fish parcels in oven and cook for 20 minutes.

To prepare the broccolini:

  • Bring a saucepan of water to the boil and steam the broccolini until just cooked.

To serve:

  • Remove fish from the oven and allow to sit for a few minutes.
  • When ready, open the parcels and carefully slide the potato, fish and salsa onto plates.
  • Serve half of the broccolini with each.
  • Drizzle lemon juice over them and add salt and pepper to taste.
Nutrition Facts
Baked Salmon With Salsa Greens
Amount Per Serving
Calories 368 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 2g13%
Cholesterol 66mg22%
Sodium 219mg10%
Potassium 1640mg47%
Carbohydrates 39g13%
Fiber 10g42%
Sugar 10g11%
Protein 35g70%
Vitamin A 4058IU81%
Vitamin B3 13mg65%
Vitamin C 145mg176%
Vitamin K 103µg98%
Calcium 164mg16%
Iron 8mg44%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by Sam Wood

Father and husband, on a mission to help people move more, eat better and make a positive change to their lives. Sam Wood has over 20 years experience as a personal trainer and is recognised as one of Australia’s leading experts and media commentators in the health & fitness industry. Sam is the founder and personal trainer of 28, Australia’s #1 home fitness and nutrition program, and he's also the proud owner of Australia’s largest personal training studio, The Woodshed, based in Brighton, Melbourne.