Anti-Inflammatory & Dairy-Free Rosemary Salmon Recipe

Last updated May 16, 2024

This anti-inflammatory salmon recipe has become a staple in my household because it is virtually mess free, incredibly easy, and my whole family loves it! On top of that this recipe is acceptable for anyone eating a Paleo or Whole30 diet, which is how I got started making this recipe in the first place.

One of the reasons I am sharing this recipe with you is because I am wellness coach who has personally struggled with hormonal imbalances and inflammation issues. By changing what I ate using both an elimination and paleo-friendly diet, I was able to balance my hormones and improve my gut health. This is one of my favorite, go-to recipes for eating an anti-inflammatory diet and that’s why I’m sharing it with you too!

Let’s get started discussing why salmon is such a great food to include in an anti-inflammatory diet and how to bake it so it comes out delicious every time.

What Makes This an Anti-Inflammatory Salmon Recipe?

Salmon is commonly known as a superfood. It is high in Omega-3 fatty acids (a good for you fat) that helps reduce inflammation in the body.

Salmon can also reduce the risk of heart disease and help lower blood pressure. On top of that salmon has many other nutrients such as protein and B vitamins that are so good for the body!

This rosemary salmon recipe is dairy-free and Whole30 and paleo-friendly! What does that all mean? It only contains ingredients that will NOT lead to inflammation issues!

In fact this anti-inflammatory salmon recipe is part of my Mindful Elimination Program meal plan. This program is my 40-day anti-inflammatory elimination diet program. This is a great way to discover food intolerances that can upset your gut, hormones, cause excess weight, and low energy. 

Before we move on, if you would like to learn more about eating an anti-inflammatory diet, then I recommend you get my FREE Anti-Inflammatory Diet Food List. All you have to do is fill in the form below!

What Makes this Rosemary Salmon Dairy-Free?

Instead of using butter, which is an inflammation causing food, I use ghee. Ghee is clarified butter that has had the milk solids strained from it, making it dairy free. It is high in omega-3s, making it great to combine with salmon for even more health benefits.

Ghee is awesome for cooking because it has a higher smoke point and an AMAZING nutty flavor that my household dies for. It can be found at most grocery stores such as Trader Joes and Whole Foods.

If you are vegan or wish to stay away from all traces of dairy, simply substitute ghee for vegan butter. Just keep it soy-free so that you are not adding other inflammation causing foods into the recipe.

Anti-Inflammatory Rosemary Salmon Recipe

INGREDIENTS

  • 16 oz wild caught salmon
  • 1 lemon (3/4 of lemon cut into 4-5 slices; juice the other 1/4 of the lemon & set aside)
  • 4 sprigs fresh rosemary
  • 2 cloves minced garlic
  • 2 teaspoons melted ghee (clarified butter)
  • Seasoning:
    • 1/8 teaspoon salt
    • 1/2 teaspoon black pepper
    • 1 teaspoon

INSTRUCTIONS

  • Preheat oven to 400F.
  • Place salmon on a baking sheet lined with parchment paper. Brush with melted ghee. Rub with seasonings. Sprinkle the lemon juice from the reserve 1/4 lemon over the salmon. Sprinkle minced garlic over salmon. Place the 4-5 lemon slices across the salmon. Top with sprigs of rosemary.
  • Bake on top rack for 15 minutes.

Serve with your favorite side items and enjoy! If you need an idea, check out my green beans with bacon recipe that is Whole30 and paleo-friendly. If you want to save it for later no worries. Cooked salmon can be kept in the fridge in a sealed container for about 3 days.

Anti-inflammation rosemary salmon recipe Pinterest pin.

Rosemary Salmon Cooking Tips

Don’t overthink it! Salmon doesn’t need a ton of seasoning or sauces to be an amazing and delicious meal. It is perfect as is with a few herbs and a lemon wedge, just like the recipe above.

Make sure your filets are room temperature before cooking, as cold filets tend to cook unevenly. This will help you get a flaky inside and a crispy outside. This also helps to ensure that the ghee and seasoning will stick to the salmon.

Use a paper towel or dish towel to ensure your filets are dry before cooking. This makes them less likely to stick to the pan and will also help with making your seasoning and ghee stick to the salmon.

The type of salmon you choose is important. I suggest using wild caught salmon such as king salmon. Different types of salmon can have varying levels of fat in them, as well as, different levels of color and flavor.

In general, I look for a salmon whose flesh is brightly colored, shiny, and does not smell too fishy. This helps me ensure that I am getting a good quality fish to feed to my family.

I hope you love this anti-inflammatory salmon recipe as much as I do!

One reason I love salmon is it is so simple. Just 15 minutes in the oven and it is good to go. This makes salmon a great meal for moms with a busy schedule and for those wanting to enjoy a good meal after work, without needing an extra hour for prep and cooking time.

It also has a super easy clean up! It is cooked all on one pan, so no extra dishes, and then lined with parchment paper, once you are done just throw away the paper and rinse off the pan and you’re done for the night. Let me know what you think in the comments below.

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