This Salmon and Asparagus recipe is the perfect spring dish featuring fresh herbs! Made with a lightened-up creamy herb sauce, this meal is loaded with healthy fats, tons of nutrients, and flavors you will love! Dairy-free option.
This Salmon recipe is hands-down one of my favorite spring meals! It’s a one-pan wonder with a lightened-up creamy herb sauce that’s so good, you’ll want to use it on everything. Even if you’re not a big fish fan, trust me—this one wins everyone over. I often repurpose the extra herbed salmon into a vibrant salad or a wrap for lunch the next day, giving the dish a second life and my body extra nourishment!
Prep Tips Before You Begin
- Opt for skin-on fillets for better flavor and moisture retention.
- Prep the asparagus by trimming about 1 to 2 inches off the bottom of the stalks using a knife or snapping them by hand.
- Before cooking, be sure to pat the salmon dry with a paper towel to remove excess moisture, which helps it cook evenly. Then, season as directed.
- Double the sauce. The herb sauce is a great way to utilize spring herbs and pairs well with veggies, chicken salad, etc.
Ingredients You’ll Need and Substitutes
Below is an overview of the ingredients and instructions for this baked salmon and asparagus recipe. Please be sure to scroll down to the recipe card below for the complete details and nutrition information, including protein, carbohydrates, fats, fiber, prep time, total time, etc.!
Garlic and Herb Sauce
- Parsley and Dill – Use fresh parsley and dried dill. Or, use two tablespoons of fresh dill in place of dried.
- Garlic Cloves – For the best flavor, use whole garlic cloves, and mince them yourself.
- Capers – These are optional but add a nice briny, tangy flavor and a bit of texture. If omitting the capers, use 2 teaspoons of lemon juice versus just 1 teaspoon.
- Olive Oil – Combines the ingredients, creating a rich flavor and smooth sauce.
- Sour Cream or Greek Yogurt – Either of these options work well to create the base of the sauce. The sour cream gives a little more tang while the Greek yogurt creates a thicker creamy sauce.
Ingredient Swap: For a dairy-free option, use a plant-based yogurt instead of sour cream.
- Lemon Juice – Freshly squeezed is best! The acidity adds a nice brightness that balances some of the heaviness of the fats.
Salmon and Asparagus
- Salmon Filets – I prefer to use Atlantic salmon, but any type of salmon, such as Sockeye salmon or Coho salmon, will work
- Asparagus – You’ll need one pound of trimmed asparagus. Look for medium-sized spears that are bright green with closed tips. Feel free to swap out or add to the asparagus with other vegetables like broccoli, cauliflower, or carrots.
Nutrition Note: Asparagus is an excellent source of prebiotics, which work to feed the good bacteria in our guts, promoting digestion. Interested in learning more about eating for gut health? Check out our healthy gut diet plan!
- Light Olive Oil – Refined avocado oil works too, but I prefer light olive oil for higher-heat baking. It helps those bright spring flavors shine without being overpowered!
- Grated Parmesan Cheese – This is optional but adds delicious flavor to the asparagus.
Ingredient Swap: For a dairy-free option, omit the parmesan. Or, use your favorite plant-based variety.
How to Make Baked Salmon and Asparagus
Before you begin, preheat the oven to 400F. Then, grease a baking sheet, or line it with parchment paper or aluminum foil for easy clean-up. Set aside.
Make the Sauce
- Combine. Add the parsley, dill, garlic, capers, sour cream or yogurt, and lemon juice to a food processor or blender. Pulse a few times to finely chop and combine.
- Blend. With the machine running on low, slowly drizzle the olive oil in through the top opening. Blend until smooth.
Note: Adding the oil last is the trick to a smooth emulsion and keeping the sauce from separating!
- Season. Add salt, black pepper, and a splash of lemon juice if needed. Reserve 2-3 tablespoons for basting or dipping.
Tip: No Blender? No Problem! If you don’t have a blender or food processor, you can make the sauce by hand. To do so:
- Finely chop the parsley, dill, garlic, and capers (if using) by hand with a sharp knife. Get them as small as you can!
- Toss the ingredients into a bowl.
- Stir in the sour cream (or yogurt) and lemon juice until it’s well mixed with the herbs and garlic. Slowly whisk in the olive oil by hand, a little at a time, until the sauce comes together and thickens slightly.
- Season to taste.
Prepare the Salmon and Asparagus
- Season. Place the salmon fillets on one side of the prepared baking sheet. Pat them dry with a paper towel and season them with salt and pepper.
- Add Asparagus. Arrange the asparagus spears on the other side, and drizzle olive oil on top. Add a splash of lemon juice, salt, and pepper.
- Add the sauce. Brush each salmon fillet with some of the herb sauce and place lemon slices on top.
- Bake. Transfer the baking sheet to the oven, and bake until the salmon is opaque and flakes easily with a fork.
- Broil. Baste the salmon with reserved sauce. Sprinkle parmesan cheese over the asparagus, if desired. Then, set the oven to broil, and place the baking sheet back on the center rack just until the asparagus is crispy on the edges.
- Serve. Let the salmon rest for about 5 minutes. Then, garnish with extra chopped herbs and serve warm with the remaining sauce!
Serving Suggestions
If you aren’t a fan of the herb sauce, you can substitute melted garlic butter, mustard sauce, cilantro pesto, or Mediterranean aioli! Then, serve your baked salmon and asparagus on its own for a low-carb meal. Or, pair it with sides like:
Common Questions
You can store leftovers in an airtight container in the refrigerator for up to 3 days.
I leave my salmon uncovered for this recipe. The sauce will lock in moisture and prevent it from drying out.
You’ll know your salmon is done when it’s opaque pink, flakes easily with a fork, and reaches an internal temperature of 145°F when measured with an instant-read thermometer inserted into the thickest part.
More of Our Favorite
Easy Salmon Recipes
Baked Salmon and Asparagus with Herb Sauce
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Diet: Gluten Free
Description
This Salmon and Asparagus recipe is the perfect spring dish featuring fresh herbs! Made with a lightened up sauce and featuring dairy alternatives, this meal is loaded with healthy fats, tons of nutrients, and flavors you will love!
Ingredients
ZESTY GARLIC & HERB SAUCE
- 1 cup fresh parsley (torn)
- 2 teaspoons dried dill or 2 Tablespoons freshly chopped
- 2 small garlic cloves
- 2 teaspoons capers (optional)
- ⅓ cup olive oil
- 2–3 Tablespoons sour cream, Greek yogurt or non-dairy yogurt
- 1– 2 teaspoons lemon juice
- Kosher salt and ground black pepper, to taste
FOR SALMON & ASPARAGUS
- 18–20 ounces Atlantic salmon fillet (about 3-4 fillets)
- 1 lb asparagus, trimmed
- ½ to 1 Tablespoons light olive oil
- Kosher salt and ground black pepper, to taste
- ¼ cup grated parmesan cheese, optional
- Lemon juice and slices (for garnish)
Instructions
- Preheat the oven to 400F. Grease a baking sheet well or line with parchment paper sized to fit the sheet. Set aside.
- Make the sauce (see the Notes if you don’t have a food processor or blender). Add the parsley, dill, garlic, capers (if using), sour cream or yogurt, and lemon juice to the food processor or blender. Pulse a few times until everything’s finely chopped and starting to come together.
- With the machine running on low, slowly drizzle in the olive oil through the top opening. Blend until smooth. Adding the oil last, whether blending or whisking, is the trick to a smooth emulsion—it keeps the sauce from separating.
- Taste and adjust with salt, black pepper, or a splash more lemon juice, if needed. Set aside 2-3 Tablespoons for basting or dipping, if desired.
- Place salmon filets on one side of the baking pan. Pat the salmon dry with a paper towel and season with salt and black pepper. Arrange the asparagus spears on the other side of the pan or between the fillets. Drizzle ½ Tablespoon olive oil over the asparagus, a splash of lemon juice, and a sprinkle of kosher salt and pepper.
- Brush each salmon fillet with ½ to 1 Tablespoon of herb sauce each. Garnish each fillet with lemon slices.
- Bake for 10-14 minutes, or 10 minutes per inch of salmon thickness. Thicker salmon will take closer to 14 minutes to cook through.
- Bake until the internal temperature reaches 145°F and the flesh easily flakes with a fork (usually about 12-15 minutes depending on thickness).
- Remove sheet pan from the oven and sprinkle grated parmesan over the asparagus, if desired.
- Set the oven to broil (around 500F). Place the pan back in the oven on the center rack for 1-2 minutes or until the asparagus is crispy on the edges.
- Let the salmon fillet rest 5 minutes before garnishing with extra chopped herbs (optional) and serving.
- Store in the fridge in an airtight container for up to 3 days.
Notes
Alternative Method for Sauce (No Food Processor/Blender) – Finely chop the parsley, dill, garlic, and capers (if using) by hand with a sharp knife—get them as small as you can! Toss them into a bowl. Stir in the sour cream (or yogurt) and lemon juice until it’s well mixed with the herbs and garlic. Slowly whisk in the olive oil by hand, a little at a time, until the sauce comes together and thickens slightly. Season to taste.
Substitute Tips – Capers are an optional ingredient that gives the sauce a little texture and tanginess! If omitting, use 2 teaspoons lemon juice versus 1 teaspoon.
Serving Tips – Other sauces that pair well with this salmon are my mustard sauce, pesto, or Mediterranean Aioli!
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: dinner
- Method: oven
- Cuisine: american
Nutrition
- Serving Size: 1 fillet with sauce and asparagus
- Calories: 405
- Sugar: 3.1 g
- Sodium: 201.5 mg
- Fat: 27.8 g
- Saturated Fat: 4.9 g
- Carbohydrates: 7.6 g
- Fiber: 3.1 g
- Protein: 33.7 g
- Cholesterol: 63.5 mg
Thank you for this recipe! My hubby and I loved it and will be adding it to our regular rotation! I liked how easy this was and esp. loved the easy clean up!
I’m so glad! Send pics. 😉
Will be making this soon with mushrooms as I a vegan. Perfect for my after office meals! Thanks, Ramya
This quickly became a favorite meal at my house! A new addition to our weekly rotation!
Amazing so glad! Thanks Toni!
This is the most perfect spring dish! Thank you for this incredible recipe!
My pleasure!