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Quick and Easy Roasted Salmon with Rosemary-Garlic Rub

If you’re looking for an easy low-carb meal to get you back on track, it doesn’t get much easier or tastier than this Quick and Easy Roasted Salmon with Rosemary-Garlic Rub. This tasty salmon is low-carb, Keto, low-glycemic, gluten-free, and dairy-free, and can be Paleo as well! Use Seafood Recipes to find more recipes like this one.

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Quick and Easy Roasted Salmon with Rosemary-Garlic Rub found on KalynsKitchen.com

There are a lot of reasons why I love carb-conscious eating (no matter which plan you follow) and one of them is the way you can lose weight with stricter eating whenever you’ve gained a few pounds and want to quickly get back to your target weight. I know readers think I eat nothing but salad, but actually every December I indulge a little, and then in January I get back to my carb-conscious way of eating and stick more strictly with lower-carb eating for a few weeks.I know other people also do this too, right?

If anyone asked me what foods I’d never get tired of, salmon would be near the top of the list, so I’m kicking off the lowest-carb recipes with this Quick and Easy Roasted Salmon with Rosemary-Garlic Rub. This recipe is easy enough to make after a hard day at work, and so delicious that you won’t feel like you’re dieting. If you don’t want to make the Rosemary-Garlic Rub just use a commercial fish rub (this is my favorite) but do try this easy method for making tasty salmon!

Quick and Easy Roasted Salmon with Rosemary-Garlic Rub found on KalynsKitchen.com

Salmon filets are rubbed with a small amount of olive oil and about a tsp. of the rub and allowed to come to room temperature while the oven heats. Then salmon is roasted at high heat for 9-10 minutes, or until the salmon feels slightly firm to the touch. That’s it!

Quick and Easy Roasted Salmon with Rosemary-Garlic Rub found on KalynsKitchen.com

More Tasty Salmon from Kalyn:

Foil-Baked Salmon with Basil Pesto and Tomatoes
Greek Salmon Cooked in a Grill Pan
Grilled Salmon with Sun-Dried Tomato, Olive, and Caper Relish

Quick and Easy Roasted Salmon with Rosemary-Garlic Rub

This Quick and Easy Roasted Salmon with Rosemary-Garlic Rub is an easy low-carb meal to get you back on track.


Rosemary-Garlic Rub Ingredients:

  • 4 T sea salt
  • 2 T dried cracked rosemary (see note)
  • 2 T granulated garlic (not garlic powder)
  • 1 T coarse grind black pepper
  • 1 T Spike Seasoning (optional, but recommended)

Roasted Salmon Ingredients:

  • 1 piece salmon per person
  • 2 tsp. olive oil for each piece of salmon
  • 1-2 tsp. Rosemary-Garlic Rub for each piece of salmon
  • (Use about 1 tsp. of rub divided between both sides of the salmon unless it’s quite a large piece of salmon.)


Rub Directions:

  1. This rub can be made in a mortar and pestle or probably even a blender, but I used a mini food processor.
  2. If you don’t have cracked rosemary, start by putting rosemary in small plastic food storage bag and pounding with meat mallet or heavy dish until rosemary is broken apart.
  3. Blend salt and cracked rosemary in food processor one minute, or longer, until mixture is fairly ground but still has some texture to it.
  4. Add garlic, black pepper, and Spike Seasoning (if using) and process about one minute more, until mixture is finely ground and well blended.

Roasted Salmon Directions:

  1. Put salmon on roasting pan or rack.
  2. Rub each side of salmon with about 1 tsp. olive oil.
  3. Using about 1 tsp. of rub per piece of salmon, sprinkle both sides of salmon with Rosemary-Garlic rub, rubbing with your fingers so the surface of the salmon is well coated with the rub.
  4. I’m editing these instructions to clarify that I used 1 tsp. divided between both sides of the salmon piece, since a few commenters found this to be too salty. I do apologize if my original instructions were not as clear as they could have been!
  5. Let rubbed fish come to room temperature while you preheat oven to 450F/230C.
  6. Roast salmon (without turning) for 9-10 minutes, or until fish feels slightly firm but not hard to the touch.
  7. I prefer my salmon slightly undercooked rather than overcooked and cooked it just 9 minutes, but actual cooking time will depend on the thickness of the salmon.
  8. Serve Quick and Easy Roasted Salmon hot.


This rub is good on salmon, chicken, or pork, so make the full amount and store in a glass jar.

This recipe for Rosemary-Garlic Rub and salmon recipe created by Kalyn.

All images and text ©

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
Quick and Easy Roasted Salmon with Rosemary-Garlic Rub is a perfect main dish for any phase of the South Beach Diet, or any other low-glycemic or low-carb  eating plan. The salmon in the photo was served with Mary’s Perfect Salad. Another great phase one side dish would be Roasted Broccoli with Lemon and Pecorino-Romano Cheese.

Find More Recipes Like This One:
Use the Recipes by Diet Type photo index pages to find more recipes suitable for a specific eating plan. You might also like to Follow Kalyn’s Kitchen on Pinterest to see all the good recipes I’m sharing there.

Nutritional Information?
If you want nutritional information for a recipe, you can sign up for a free membership with Yummly and use the Yum button on my site to save the recipe and see the nutritional information. Another option is entering the recipe into this Recipe Nutrition Analyzer, which will calculate it for you.

Quick and Easy Roasted Salmon with Rosemary-Garlic Rub found on KalynsKitchen.com

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37 comments on “Quick and Easy Roasted Salmon with Rosemary-Garlic Rub”

  1. Nikki, Spike is often sold in health food stores, or you can buy it online through Amazon.com. I buy granulated garlic from Penzeys, which is a great source for spices. You could use garlic powder, but it's more finely ground so I might use a little less.

  2. I cannot find granulated garlic or Spike seasoning in my grocery store (Harris Teeter)… any suggestions?

  3. Elaine, so glad to hear you liked it, and also good to know it will still be tasty with less salt.

  4. I made this when my parents came to visit tonight and it was DELICIOUS! I only used 1/2 tsp of salt because they are watching their sodium intake, but it was still very flavorful. My dad, who hates salmon, couldn't stop raving about it. And I, who love salmon and often order it when dining out, thought it was one of the best salmon dishes I've ever had!

    Thank you so much for this blog, Kalyn. I'm a newcomer to this site, so this is the only recipe I've tried. However, I have a feeling you are going to be instrumental in helping me learn to cook healthy AND TASTY food.

  5. Find out more about the newest methods of weight loss. Come and see yourself! But I know, how to loose weight!

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  7. Rachel, so glad you liked it!

  8. Just made this last night and it was sooooo good! Thanks Kalyn for this great recipe and for noting that there would be extra seasoning left over for other dishes later. I had a little jar at the ready.
    The salmon was so tasty and moist! My husband and I really enjoyed it. I only wish I didn't have to wolf it down last night to rush off to a meeting! Thank goodness for leftovers!

  9. Hi im new here. Kinda look for recipes for fish. Come across so many of your goodies. Looks yummy all… Thank you

  10. I’m always on the lookout for new ideas with salmon – this looks like a winner! All the best for 2009 🙂

  11. Lauren, thanks so much for letting me know you liked it, especially after a couple of commenters thought it was too salty. I think I fixed the instructions so it’s clear to use one teaspoon of salt per piece of salmon (NOT each side.) A couple of my friends also told me they like this rub so I’m going to post the rub as a separate recipe tonight.

  12. this was THEE best salmon dish i’ve ever made/eaten! thank you so much for posting this!!

  13. Lyn, after I wrote that comment above I just went back and read my instructions one more time, and I think I might see what happened. I did not mean to use 1 tsp. rub per side, but I see how the directions could have been interpreted like that. I am so sorry if that’s what happened, because that probably would have been too salty. I just rewrote the directions to make it a little more clear that I mean 1 tsp. divided between two sides, unless it’s a rather large piece of salmon. And thanks again for letting me know!

  14. Lyn, I’m sorry to hear it didn’t work for you. I’m trying to figure out why people are having trouble with the recipe, since another commenter said her husband thought it was too salty (but she didn’t use sea salt.) I’ve made it for several people with no complaints.

    I’m wondering, did you use sea salt, rosemary, garlic, pepper, and Spike all in the proportions I listed? (You didn’t mention rosemary or pepper.) And did you use more than a tsp. of the rub? I guess when I said 1-2 tsp. I was thinking about smaller or larger pieces of salmon, but maybe I need to make that more clear in the recipe.

    If you used all the proportions in my recipe, it would be 4/10 salt, so in a teaspoon of the rub that’s less than half a tsp. salt. Rubbed all over both sides of a piece of salmon, that doesn’t seem like a huge amount of sea salt to me.

    Thanks for letting me know though. I’ll add some clarification to the recipe for other people who try it.

  15. Perhaps I measured something incorrectly, but my husband and I found the rub much too salty. I used the sea salt as directed as well as granulated garlic and the Spice Seasoning. After a few bites, we had to scrape the rub off the salmon in order to eat it.


  16. Good article, good things, good feelings, good BLOG!

  17. Looks like another great way to make salmon, our favorite fish.

  18. Katrina, I rarely buy kosher salt, but I do think sea salt might be a little less strong. Also I was starting with coarse sea salt which might make a difference. Easy enough to use less salt though. (I admit, I’m a salt lover, but Wanda didn’t seem to think it was too salty.) And do get some Spike, it’s great in this.

  19. Made this last night, with a few adjustments. I thought it was really good, maybe a little salty, my husband thought it was almost too salty. We used kosher salt, is that a different saltiness than sea salt? Also used garlic powder (a little less than your recipe) and darn it, need to get some of that Spike seasoning. I even saw it at the store, thought of you, but didn’t buy it. Added a little seaon salt instead, with the combo of changes, that’s probably why it was too salty. Still was great though. Can’t wait to buy more salmon AND some of that Spike! Thanks for the recipe.

  20. Just made this again last night for dinner for my friend Wanda, and we ate it with this horseradish sauce from Elise, which was awesome with the salmon! I had the sauce in the fridge from cooking some prime rib on Christmas.

  21. Great way to start off the new year. Those few extra pounds sure can creep up during the holidays. Lucky for us, fresh salmon is easy to come by. Happy New Year, Kalyn.

  22. Nate-n-Annie, I don’t know why you couldn’t roast a whole salmon side. It might take a few minutes longer if it’s very thick; this salmon was about 1 inch at the thickest part.

  23. I’m so glad our fishmonger sells wild Canadian salmon year round.

    But his fillets and steaks are usually $15 / lb while his whole salmon sides are way cheaper. Could you do a whole salmon side this way?

  24. Kalyn, thank you so much for all your wonderful recipes. Because of you, not only do I cook yummy foods, but I am starting the South Beach Diet to get rid of those holiday pounds (and then some). Thank you for introducing me. Looking forward to your posts.

  25. Kalyn, with fish & seafood, less is more and a simple adornment is best, like here.

    The fish and seafood flavour should be complemented. Nice start to the New Year!

  26. I love a simple roasted salmon. My fresh time grows pretty much all year, but I usually cut off a few stems and store it in the freezer in a plastic bag. It seems to keep well and keep it’s fresh texture (maybe softens a bit).

  27. We are making this one for sure!

  28. I love the flavors of roasted salmon and rosemary – it’s so satisfying. After weeks of feasting, this sounds like the perfect January antidote!

  29. I think I could eat salmon every day! For a fish that is so rich in good Omega-3 oil, it’s also really adaptable to so many types of flavoring. I love to toss chunks of roasted salmon over a spinach salad.

  30. excellent reposting idea 🙂

    this makes me wish I had horded more farmers market salmon 🙁

  31. Hi Katie, Simona, and Ulrike! Happy 2009 to everyone.

    Lyn, I know what you mean about dried rosemary. If it was summer I would use fresh rosemary to make a rub and then dry it. But if you use a food process or mortar and pestle to make this rub, I promise the rosemary will be ground up enough that you won’t get a big chunk of dried rosemary. I buy cracked rosemary from Penzeys (www.penzeys.com) which starts with pretty small pieces, but if you only have regular rosemary, just grind it a bit longer.

  32. I adore salmon, and I love rosemary/garlic flavors. However I have a question.

    When I buy dried rosemary, it is like hard, sharp pine needles. Or, if I buy the chopped kind, it is like sliced,hard, sharp pine needles. When I cook with rosemary I inevitably find myself wishing I hadn’t because I am not fond of big, sharp pine needles in my food. But I love the flavor.

    Sooo… what to do? Must I use fresh? I can imagine pounding it in a bag but then I would have pounded sharp pine needles in my food, eh? Or is it just me? Why don’t they just powder this stuff?

  33. Happy New Year Kalyn!

    And: thanks


    Ulrike from Küchenlatein

  34. Happy New Year!
    I love salmon and can’t think of nothing better to start of the new year with healthy flavor.

  35. Like you, I love salmon… and it’s the only fish mon mari likes so all good!
    Yes, once again, time to stop the madness and start eating more healthily… sure was fun, tho, wasn’t it?
    Happy New Year!

  36. Jeannette, the first comment of 2009! Thanks for starting us off on such a positive note, and good luck with losing those few pounds! I’ll be doing phase one right along with you, and yes, it really does work doesn’t it!

  37. Maybe I’ll be the first to post in 09!! Thanks Kalyn for posting phase 1 recipes this month – perfect timing! I’m going back to South Beach eating – it’s been a while but I really need to loose pregnancy weight and a few holiday pounds. I did South Beach a few years ago in preparation for my wedding and it really worked! I purchased the first South Beach Diet cookbook but found some of the recipes a little boring. Your blog is really inspiring me – I love to cook and your food always looks so tasty. Thanks for all your work with this blog – I’m really enjoying it!

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