Baked Salmon with Dill, Lemon, and Capers

Why This Works for Intermittent Fasting

Salmon is one of the best foods to break a fast with. A single fillet delivers 35–40 grams of complete protein alongside anti-inflammatory omega-3 fatty acids that actively support the metabolic work your body has been doing during the fasting window. The combination of protein and fat keeps you satiated for four to six hours — essential when your eating window is short and you need one meal to carry you through.

Ingredients

• 2 salmon fillets (approximately 180g / 6oz each), skin-on
• 2 tablespoons butter or olive oil
• 2 tablespoons capers, drained
• 1 lemon (zest + juice)
• 2 tablespoons fresh dill (or 1 tsp dried)
• 2 garlic cloves, finely minced
• Sea salt and black pepper to taste
• Optional: 1 tablespoon cream or crème fraîche for a richer sauce

Instructions

1. Preheat your oven to 200°C (400°F / Gas Mark 6). Line a small baking dish with foil or parchment.
2. Pat the salmon fillets dry with paper towel. Season both sides generously with sea salt and black pepper.
3. Place fillets skin-side down in the baking dish. Spoon over the butter (or drizzle with olive oil).
4. Scatter the capers and minced garlic evenly over the tops of the fillets. Add the lemon zest.
5. Squeeze half the lemon juice over the fish.
6. Bake for 16–18 minutes, until the salmon flakes easily with a fork and is just opaque in the centre. Avoid overcooking — salmon continues to cook slightly after it leaves the oven.
7. Remove from oven, spoon any pan juices over the top, and scatter fresh dill over everything. Squeeze the remaining lemon juice over just before serving.
8. If using cream: stir it into the pan juices and spoon over the fish as a light sauce.

Nutrition Per Serving

Values are approximate and depend on fillet size and exact ingredients used.

Fasting Compatibility

This recipe works well with 16:8, 18:6, and OMAD protocols. The high protein and fat content makes it an ideal meal to break a long fast — it activates muscle repair signalling without spiking blood sugar. For OMAD, pair with a large green salad dressed with olive oil and a side of roasted courgette or asparagus to make it a full one-meal plate.

Related Recipes

• Smoked salmon and avocado salad
• Pan-seared scallops with garlic butter and greens
• Seared tuna steak with sesame, ginger, and greens

This recipe is for informational purposes only and is not medical advice.