Baked dill salmon with wilted spinach
August 14, 2026 · 2 min read
Baked salmon over wilted spinach is a Nordic weeknight plate that comes together in one oven and one pan. The salmon bakes under lemon and dill while spinach wilts in garlic and olive oil, and the whole dinner is on the table in under half an hour. It's oily fish and leafy greens, the backbone of both Nordic and MIND diet eating.
Ingredients
- 4 salmon fillets (about 6 oz each)
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 lemon, half sliced and half juiced
- 3 tablespoons fresh dill, chopped and divided
- 2 garlic cloves, minced
- 1 tablespoon olive oil, for the spinach
- 8 cups fresh spinach
Steps
- Heat the oven to 400°F and line a sheet pan. Pat the salmon dry, rub with the 1 tablespoon of olive oil, and season with the salt and pepper. Lay lemon slices under each fillet, scatter half the dill on top, and bake 12–15 minutes until the salmon flakes.
- While the salmon bakes, warm the second tablespoon of olive oil in a skillet over medium and cook the garlic 30 seconds until fragrant.
- Add the spinach in handfuls and stir until just wilted, about 2 minutes, then season lightly.
- Spoon the spinach onto plates, set a salmon fillet on top, and finish with the remaining dill and a squeeze of the lemon juice.
How it comes together
Makes 4 servings — read left to right; each column combines what's behind it.
PrepPat the salmon dry before it goes in — a dry surface bakes instead of steams.
| 4 salmon filletsabout 6 oz each | Bake the dill salmon | Plate salmon over spinach | ||
| 1 tbsp · 14 g olive oil | ||||
| ½ tsp salt | ||||
| ¼ tsp black pepper | ||||
| 1 lemonhalf sliced, half juiced | ||||
| 3 tbsp · 6 g fresh dillchopped, divided | ||||
| 2 garlic clovesminced | Start the garlic oil | |||
| 1 tbsp · 14 g olive oilfor the spinach | ||||
| 8 cups · 225 g fresh spinach | Wilt the spinach |
Scaling adjusts quantities only — cooking times and pan sizes may need judgment. Grams are rounded for the kitchen.
Notes and swaps
Skin-on fillets hold together best and give you a crisp underside if you start them skin-down; skinless works too, just handle them gently once they're done. Fresh dill makes the dish, though a teaspoon of dried stands in at a pinch. Trade the spinach for kale, chard, or shredded cabbage, giving the sturdier greens a few extra minutes. A spoon of the pan's lemony oil over the top at the end pulls it together.
Two ways to log it. Tell Nordic Diet Companion "baked salmon with spinach" and it reads the plate against the pattern — oily fish and greens, both on the daily list.
On the MIND diet instead? MIND Diet Companion counts the same dinner as fish and a serving of leafy greens.
FAQ
Is baked salmon good for the Nordic diet? Yes. Oily fish like salmon is a cornerstone of Nordic eating, and pairing it with leafy greens and lemon keeps the plate simple and in pattern. Rye bread or boiled potatoes on the side make it a fuller Nordic meal.
Does this fit the MIND diet? It does — fish and leafy greens are two of the foods the MIND diet leans on most. Add a whole grain like farro or barley to round out the plate.
How do I know when the salmon is done? It flakes easily with a fork and turns opaque through the center, usually 12–15 minutes at 400°F for a 6-ounce fillet. Pull it a touch early if you like it silky, since it keeps cooking off the heat.
Can I use frozen salmon? Yes. Thaw it fully in the fridge and pat it dry before it goes in the oven, so it roasts rather than steams. Add a minute or two to the bake if the fillets are thick.
New to this way of eating? Start with the Nordic diet guide. For more, try the air-fryer salmon, or Mediterranean baked cod on the MIND side.