Baked Salmon with Avocado Mash is a bright, simple meal that cooks fast and tastes fresh. This dish gives you flaky, oven-roasted salmon topped with a creamy, zesty avocado mash. If you like quick dinners with big flavor, this is for you. For another easy avocado idea, try the tasty avocado toast with egg as a morning or light meal.
why make this recipe
- Quick & easy: Ready in about 25 minutes from start to finish.
- Simple ingredients: Pantry staples and fresh produce only.
- Healthy and balanced: Good fats from salmon and avocado plus protein.
- Great for any meal: Weeknight dinner, date night, or meal prep.
- Fresh flavor: The lime and herbs lift the dish above plain baked salmon.
This version stands out because the avocado mash is light, zesty, and not heavy with mayo. The mash keeps the salmon moist and adds a cool contrast to the warm fish. It’s a recipe that makes you feel satisfied and a little impressed with very little work.
how to make The BEST Baked Salmon with Avocado Mash
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment or foil so clean up is quick. Preheating ensures even cooking and a tender, flaky salmon.
- Pat the salmon fillets dry with paper towels. Dry fish browns and bakes better.
- Rub a little olive oil on each fillet. Season all sides with salt, pepper, and a pinch of garlic powder. If you like a bright note, add a little lemon zest.
- Place the salmon skin-side down on the prepared sheet, leaving space between fillets for even heat.
- Bake for 10–15 minutes, depending on thickness. Cook until the flesh flakes easily with a fork and looks opaque. Visual cue: the center should just lose its raw sheen.
- While the fish bakes, make the avocado mash: scoop ripe avocado into a bowl. Add finely chopped red onion, a squeeze of lime, chopped cilantro, a pinch of salt, and a drizzle of olive oil. Mash lightly so some avocado remains chunky — this gives a nice texture against the soft salmon.
- Taste and adjust the mash: more lime for brightness, more salt for depth, or a little red pepper flakes for heat.
- When salmon is done, let it rest 2 minutes. Spoon a generous scoop of avocado mash on each fillet, or serve the mash on the side to keep the topping cool.
- Finish with a small squeeze of lemon or lime and a few extra herbs for color. Serve right away.
Ingredients :
- For the salmon:
- 4 salmon fillets (about 6 oz / 170 g each), skin on or off as you prefer
- 1–2 tablespoons olive oil
- 1/2 teaspoon salt (adjust to taste)
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder (optional)
- Zest of 1 lemon (optional for extra brightness)
- For the avocado mash:
- 2 ripe avocados, peeled and pitted
- 2 tablespoons finely chopped red onion (or shallot)
- 1 tablespoon chopped fresh cilantro (or parsley)
- 1 lime, juiced (about 1–2 tablespoons)
- 1 tablespoon olive oil
- 1/4 teaspoon salt, plus more to taste
- Pinch of red pepper flakes or black pepper (optional)
Directions :
- Preheat oven to 400°F (200°C).
- Season salmon with oil, salt, pepper, and garlic powder.
- Bake salmon on a lined sheet for 10–15 minutes until flaky.
- Mash avocado with onion, cilantro, lime juice, oil, and salt. Keep it slightly chunky.
- Top warm salmon with avocado mash and serve with extra lime or herbs.
how to serve The BEST Baked Salmon with Avocado Mash
- Serve each salmon fillet with a big scoop of avocado mash on top or on the side.
- Add a simple green salad, steamed vegetables, or roasted potatoes for a full meal.
- For a light bowl, place salmon and mash over cooked quinoa or brown rice and drizzle with extra lime juice.
- Garnish with extra cilantro, lemon wedges, or a few chili flakes for color and pop.
how to store The BEST Baked Salmon with Avocado Mash
- Store salmon and avocado mash separately in airtight containers in the fridge. This keeps the avocado from browning on the fish.
- Salmon: good for up to 3 days. Reheat gently in a low oven (275°F / 135°C) for 8–10 minutes or eat cold in salads.
- Avocado mash: best used within 24 hours for color and fresh taste. Press plastic wrap directly on the mash surface to slow browning.
- Freezing is not recommended for the avocado mash; frozen thawed avocado changes texture.
tips to make The BEST Baked Salmon with Avocado Mash
- Choose ripe but firm avocados for a creamy, slightly textured mash.
- Do not overbake salmon — check for flaking and a change to opaque color. Overcooking dries it out.
- Add lime juice to the mash at the end to keep the bright taste.
- For extra flavor, brush the salmon with a little honey or mustard before baking for a glaze.
- If you want a crisp top, broil the salmon for the last 1–2 minutes—watch closely to avoid burning.
- For another avocado-and-salmon idea, try a related appetizer such as salmon balls with avocado sauce.
variation (if any)
- Spicy: add 1/4 teaspoon cayenne or chopped jalapeño to the mash.
- Creamy herb: fold 1 tablespoon plain yogurt into the mash for a softer texture.
- Mediterranean: swap cilantro for dill and add capers to the mash.
- Citrus-herb salmon: top salmon with thin orange slices during baking for a sweet-citrus twist.
FAQs
Can I use frozen salmon?
Yes. Thaw frozen salmon in the fridge overnight, pat dry, then follow the same baking method. Cooking time may be a minute or two longer if the fillets are thicker.
How do I keep the avocado mash from turning brown?
Press plastic wrap directly on the mash surface and store in an airtight container in the fridge. Use within 24 hours for best color. Adding extra lime juice also helps slow browning.
Is this recipe good for meal prep?
Partly. Store salmon and avocado mash separately. Salmon keeps well for up to 3 days. Avocado mash is best fresh or used within 24 hours, so prepare it the day you plan to eat it.
Can I grill the salmon instead of baking?
Yes. Grill over medium heat for about 4–6 minutes per side, depending on thickness. Keep an eye so it doesn’t overcook.
Conclusion
This simple Baked Salmon with Avocado Mash gives you a quick, healthy meal with bold fresh flavor. The dish is easy to make, full of good fats and protein, and works for weeknights or when you want to impress with little effort. If you want more nutrition details and ideas for serving, check the helpful resource at Baked Salmon with Avocado Mash – All Nutritious. If you try the recipe, please leave a comment and a star rating — and tell us which variation you liked best!
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Baked Salmon with Avocado Mash
- Total Time: 25 minutes
- Yield: 4 servings 1x
- Diet: Paleo
Description
A quick and healthy meal featuring flaky salmon topped with a creamy, zesty avocado mash.
Ingredients
- 4 salmon fillets (about 6 oz / 170 g each), skin on or off as preferred
- 1–2 tablespoons olive oil
- 1/2 teaspoon salt (adjust to taste)
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder (optional)
- Zest of 1 lemon (optional)
- 2 ripe avocados, peeled and pitted
- 2 tablespoons finely chopped red onion (or shallot)
- 1 tablespoon chopped fresh cilantro (or parsley)
- 1 lime, juiced (about 1–2 tablespoons)
- 1 tablespoon olive oil
- 1/4 teaspoon salt, plus more to taste
- Pinch of red pepper flakes or black pepper (optional)
Instructions
- Preheat the oven to 400°F (200°C). Line a baking sheet with parchment or foil.
- Pat salmon fillets dry and rub with olive oil, salt, pepper, and garlic powder.
- Place salmon skin-side down on the prepared sheet and bake for 10–15 minutes until flaky.
- While salmon is baking, mash avocado with onion, cilantro, lime juice, olive oil, and salt until slightly chunky.
- Once salmon is done, let it rest for 2 minutes and top with avocado mash before serving.
Notes
For a crisp top, broil the salmon for the last 1–2 minutes. Store salmon and avocado mash in airtight containers separately to prevent browning.
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 fillet with mash
- Calories: 350
- Sugar: 1g
- Sodium: 400mg
- Fat: 20g
- Saturated Fat: 3g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 12g
- Fiber: 5g
- Protein: 30g
- Cholesterol: 70mg