Baked Salmon with Avocado Mash

I stumbled across this baked salmon with avocado mash recipe during one of those Wednesday night cooking funks when I was staring into my fridge wondering how to transform the salmon fillets I'd bought on impulse and the slightly too-ripe avocados into something worth eating. This simple combination saved my dinner and has since become a regular in my midweek rotation.

My husband, who typically regards "healthy dinners" with deep suspicion, took one bite and said, "This doesn't taste like something that's good for me." I took that as the highest compliment, considering his usual midweek dinner preference involves some form of pizza.

What Goes On The Plate

• Salmon fillets: The star of the show, rich in protein and omega-3s
• Avocados: For that creamy, buttery mash that makes everything better
• Lime: The zest and juice brighten everything up
• Dill: That perfect herb pairing for salmon that elevates the whole dish
• Red onion: Just enough for a pop of color and crunch
• Spices: Garlic powder, paprika, and cayenne for flavor without fuss

Pin it

Salmon Magic Method

Perfect Salmon Prep:

The key to great salmon is not overthinking it. I lay the fillets skin-side down on a baking sheet lined with parchment (for easy cleanup). The skin creates a natural barrier between the heat and the delicate flesh, helping it cook evenly. Room temperature salmon cooks more evenly than cold, so I take it out of the fridge about 15 minutes before cooking. A light coating of olive oil helps the spices stick and keeps the fish moist.

Spice Strategy:

I mix all the spices together in a small bowl before applying them to the salmon. This ensures even distribution and prevents that moment when you realize you've dumped half the cayenne pepper on one unfortunate fillet. A light hand with the cayenne is important - you want just enough to wake up your taste buds, not set them on fire. The paprika adds color as much as flavor, making the salmon look even more appetizing.

Avocado Mastery:

The trick to great avocado mash is keeping it simple and making it last-minute. I look for avocados that yield slightly to pressure but aren't mushy. Using a fork rather than a food processor gives you control over the texture - I like mine with some small chunks remaining for interest. The lime zest goes in before the juice, letting those fragrant oils infuse the mash before the acidity of the juice is added. I add the juice gradually, tasting as I go, since limes can vary so much in juiciness and tartness.

Timing Perfection:

The salmon takes just 12-15 minutes in the oven, which is exactly enough time to prepare the avocado mash and any side dishes. I start checking the salmon at 12 minutes by gently pressing the thickest part with a fork - it should just begin to flake but still have a slightly translucent center. It will continue cooking slightly after you remove it from the oven, so taking it out just before it's fully done prevents that dreaded dried-out salmon.

Last month I made this for my neighbor who was recovering from surgery. He texted me the next day asking if I'd share the recipe because his wife wanted to add it to their regular rotation. I've since spotted them buying salmon and avocados together at the grocery store twice - that's what I call a culinary conversion.

Delicious Variations

Try adding a teaspoon of honey to the spice mix for a subtle sweetness that caramelizes beautifully. Swap the dill for cilantro and add cumin to the spices for a Mexican-inspired version. Add a tablespoon of Greek yogurt to the avocado mash for extra creaminess and tang. Top with toasted pepitas or pine nuts for a delightful crunch factor. For a spicier version, add a finely chopped jalapeño to the avocado mash.

Serving Suggestions

This pairs beautifully with a simple arugula salad dressed with lemon and olive oil. For a heartier meal, serve with roasted sweet potatoes or cauliflower rice. It also works wonderfully alongside grilled asparagus or zucchini in the summer. If you're not strictly following a low-carb approach, a side of quinoa or brown rice makes it a complete meal.

Pro Tips

Look for salmon fillets of even thickness to ensure they cook at the same rate. If you can only find uneven pieces, fold the thinner end underneath to create a more uniform thickness. Save the salmon skin after eating - it crisps up beautifully in a hot pan for a chef's snack. If your avocados aren't quite ripe, place them in a paper bag with a banana for a day to speed up the process.

Pin it

I've made this baked salmon with avocado mash countless times now, tweaking the spice levels and herb combinations to match my mood and what's in my garden. There's something deeply satisfying about a meal that feels indulgent while actually being good for you. It's become my go-to recommendation for friends who claim they "don't know how to cook fish" - because if they can follow these simple steps, they'll never fear salmon again.

Frequently Asked Questions

→ Can I use frozen salmon for this recipe?

Yes, just make sure it's completely thawed before baking. Pat it dry with paper towels to remove excess moisture for better seasoning adhesion.

→ How do I know when my salmon is done?

Salmon is done when it flakes easily with a fork but is still moist in the center. For medium doneness, the internal temperature should reach about 125-130°F.

→ Can I prep any parts of this ahead of time?

You can season the salmon and keep it refrigerated for a few hours before baking. The avocado mash is best made fresh, but you can prep the herbs and onion ahead of time.

→ What sides go well with this dish?

Try roasted asparagus, cauliflower rice, a simple green salad, or steamed vegetables. For those not watching carbs, quinoa or brown rice make excellent additions.

→ How can I prevent my avocado mash from browning?

The lime juice helps prevent browning, but if you need to make it ahead, press plastic wrap directly on the surface of the mash and refrigerate for up to an hour.