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Cast Iron Skillet Peach Cobbler

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This healthy peach cobbler made with frozen or fresh peaches is perfect dessert or even for a delicious breakfast! With less sugar than most peach cobbler recipes out there, it packs in extra nutrition with Greek yogurt in the biscuit topping!

Peach Cobbler in a cast iron skillet.
Cooking this low sugar, gluten-free peach cobbler in a cast iron skillet is so easy!

You got peaches?

Then I've got a cobbler for you😄

This healthy and gluten-free peach cobbler has less sugar than most cobbler recipes out there.

And using your cast iron skillet to bake this peach cobbler is a perfect was to cook and serve this delicious recipe!

If you're new to cast iron cooking, definitely check out this recipe for Cast Iron Skillet Chicken Breast if you love chicken.

And if you love the salmon, then check out this Cast Iron Skillet Salmon recipe😄

Now, on to the most delicious and gluten-free cobbler recipe for you...

Peach Cobbler in a cast iron skillet.
The gluten-free biscuits bring a tasty boost of nutrition with Greek yogurt added into the batter.

Ingredients

Here's what you'll need to make this easy and healthy peach cobbler:

For the topping, you make like a "biscuit" - with a healthy twist😄

You'll need:

  • Gluten-free flour
  • Sugar
  • Baking powder
  • Salt
  • Greek yogurt, 2%
  • Melted and cooled butter
  • Milk
  • Vanilla (optional)

See recipe card for quantities.

Gluten-free Cast Iron Skillet Peach Cobbler.
To get the tops of these gluten-free biscuits to really brown, brush them with some milk before baking.

Instructions

Making this easy cast iron skillet peach cobbler is a breeze.

Here's the high level steps:

  1. Pre-heat oven to 375 degrees F. Melt some butter in the cast iron skillet so the peaches don't stick.
  2. Toss frozen and thawed (or fresh) peaches with flour, cinnamon, grated lemon zest, lemon juice and salt. Arrange in cast iron skillet.
  3. Then make the topping: combine flour, sugar, baking powder, and salt in a medium bow. Then combine Greek yogurt, melted butter, milk and vanilla in a small bowl. Add the Greek yogurt mixture to the flour mixture. Stir until just combined. You'll have a loose "dough".
  4. About ¼ cup a time, spoon the topping on top of the peaches, spacing each mound of topping out. You'll have about 5-6 mounds of dough.
  5. Brush the topping with a little milk and sprinkle the whole cobbler with ~1 tablespoon of sugar (optional).
  6. Bake in the pre-heated oven for 45 - 50 minutes. Tops of the cobbler should brown.
  7. Let sit in the cast iron pan 10 minutes before serving.
Peach Cobbler cooked in a Cast Iron Skillet.
Fresh or frozen peaches work for this cobbler recipe. Thaw your frozen peaches first for best results.

Can I make peach cobbler without peaches?

Want to make a plum, cherry or really almost any kind of fruit cobbler?

No problem! Just keep the proportions the same and you can sub in any fruit you'd like.

Here are some of my favourite fruits to have in a cobbler:

  • Cherries
  • Diced rhubarb
  • Mixed berries like strawberries, blueberries and blackberries
  • Sliced apples
  • Sliced plums

Can I make peach cobbler with canned peaches?

Yes, you definitely can. To keep the sugar content on the lower side though, buy the canned peaches in water or "in their own juice".

Canned peaches will also have a little more moisture so add 1 or 2 more tablespoon of flour to the filling to absorb some of that moisture.

Can I use frozen peaches to make peach cobbler?

Absolutely in fact, it's how I usually make it! Using frozen peaches is also how I perfected this recipe. Big tip for using frozen peaches though: I find the results are better if you let the peaches thaw out and come to room temperature before baking them.

If you know you're making this recipe in advance, take out your bag(s) of frozen peaches the night before and put them into the fridge. They'll thaw slowly overnight.

You can also use the microwave to thaw your frozen peaches if you didn't take them out ahead of time.

Most microwaves will have a "defrost/frozen fruit" setting. Or just start with 30 second increments on a lower power setting and thaw the peaches out that way.

Summer Peach Cobbler cooked in a cast iron pan.
This healthier, low sugar peach cobbler is a super tasty breakfast option. Re-heat in the microwave and enjoy!

What to serve with peach cobbler

I love this healthy peach cobbler straight-up, aka there's no topping needed!

If you like a little cooling topping to go with the warm cobbler, then spoon a little Greek yogurt overtop, especially if you're going for a healthier version and it's breakfast time.

Otherwise, if you're going for a more decadent dessert, go for a small scoop of high quality ice cream🍨

Equipment

Since this is peach cobbler in a cast iron pan, then you'll be using a cast iron skillet if you have one.

If you don't have a cast iron pan, no worries.

You can easily make this delicious peach cobbler in a glass baking dish, approximately 9x13".

Follow the rest of the recipe as written and just watch the baking time. You might need to add a few more minutes because the cast iron really holds the heat.

Storage

You can keep leftover peach cobbler in the fridge for up to 3 days.

Keep it in a container with a lid. You can re-heat it portion by portion as you need it.

Did I mention it's delicious for breakfast?! Scoop a portion of this yummy cobbler into a bowl and warm it up in the microwave. Paired with a hot cup of coffee, this cobbler will become a new favourite - promise🙋‍♀️

Peach Cobbler in a cast iron skillet.
A cast iron skillet really holds the heat! Be sure to let the cobbler rests in the skillet after it's done baking in the oven.

Top tips

2% Greek Yogurt is a must

Be sure to use 2% Greek yogurt for the best results with the topping.

I've experimented with using 0% Greek yogurt and because of the lower fat and higher water content, the 0% Greek yogurt causing the topping to be less fluffy and fall flat. And that's no bueno.

Baking Time Tips

After baking the cobbler in the oven for 45 - 50 minutes, check the biscuit on top with a toothpick. If it comes out clean and the tops are browned, it's done.

The peaches around the biscuit topping and the sides of the cast iron pan will start to turn golden brown.

If the tops of your biscuit aren't browned by the end of the baking time, you can put the whole pan on a higher rack in the oven, closer to the element to try and get some browing.

Keep in mind, if you didn't brush the tops of the biscuit with the milk, they won't brown as easily so if you like browned biscuits, be sure to brush those biscuits baby🙋‍♀️

Let the cobbler rest after baking

Be sure to let the cobbler sit and rest after it finishes baking in the oven.

Letting it rest after baking lets the peaches on the bottom continue to thicken up a bit. And makes it easier to serve.

Alright I hope you love this easy peach cobbler recipe!🍑

~April

PS. Have peaches galore? Use them up in these other delicious and gluten-free recipes that feature peaches🍑

Peach Cobbler in a cast iron skillet.

Cast Iron Skillet Peach Cobbler

This healthy peach cobbler made with frozen or fresh peaches is perfect for dessert or even a delicious breakfast! With less sugar than most peach cobbler recipes out there, it packs in extra nutrition with Greek yogurt in the topping!
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Course: Breakfast, Brunch, Dessert
Cuisine: American
Keyword: cobbler, peach cobbler
Prep Time: 15 minutes
Cook Time: 45 minutes
Resting time: 10 minutes
Total Time: 1 hour 10 minutes
Servings: 6
Author: April

Equipment

  • 1 Cast iron pan

Ingredients

  • 7 cups peaches
  • ½ cup gluten-free flour
  • ¼ cup sugar
  • ½ teaspoon salt
  • 1 teaspoon cinnamon
  • 1 lemon for zest and juice

Biscuit topping ingredients

  • 1 cup gluten-free flour
  • ¼ cup sugar
  • 1 teaspoon baking powder
  • ¾ teaspoon salt
  • 1 cup 2% Greek yogurt
  • 2 tablespoon melted and cooled butter
  • ¼ cup milk
  • 1 teaspoon vanilla optional

Instructions

  • Pre-heat oven to 375 degrees F. Melt some butter in the cast iron skillet over medium heat so the peaches don't stick. Set aside.
  • Toss frozen and thawed (or fresh) peaches with flour, sugar, salt, cinnamon, grated lemon zest and juice from 1 lemon. Arrange in prepared cast iron skillet.
  • Then make the topping: combine flour, sugar, baking powder, and salt in a medium bow. In a separate smaller bowl, whisk together the Greek yogurt, melted butter, milk and vanilla. Add the Greek yogurt mixture to the flour mixture. Stir until just combined. You'll have a loose "dough".
  • About ¼ cup a time, scoop the dough on top of the peaches, spacing each mound of topping out. You'll have about 5-6 mounds of dough.
  • Brush the dough with a little milk and sprinkle the whole cobbler with 1 tablespoon of sugar (optional).
  • Bake in the pre-heated oven for 45 - 50 minutes. Tops of the cobbler should brown.
  • Let sit in the cast iron pan for about 10 minutes before serving. Serve warm.

Notes

Tips for baking: check the biscuit on top with a toothpick. If it comes out clean after about 50 minutes and the tops are browned, it's done.
Brushing the tops of the biscuit helps with browning so if you didn't brush the tops with milk, you won't get as much browning.
Leftovers are good in the fridge for up to 3 days.
Reheat in the microwave until warmed through.

Summer Quinoa Salad with Mango

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This Summer Quinoa Salad with Mango is packed tons of fresh fruit, creamy avocado, and bright lime juice! It's a healthy summer salad high in protein, healthy carbs, and antioxidants. Delicious, easy to make and naturally gluten-free quinoa salad for summer!

This Quinoa Salad with Mango is here for your next BBQ, potluck or backyard get-together!

If you're up for a healthy, delicious, non-wilty salad for summer, I'm gonna bet my bottom dollar you're gonna love this quinoa salad.

I made a batch of this for our recent RV Road Trip Extravaganza around Ontario and it was perfect to have on board.

If you're making a whole summer-forward meal, it pairs well with some salmon like this Easy Baked Salmon with Mayo or grilled chicken that's been marinaded in this Greek Yogurt Chicken Marinade.

And if you love quinoa in salads, then check out my recipe for Easy Quinoa Salad with Feta too!

Summer Quinoa Salad with Mango and Blueberries in a square white dish with a gold fork and spoon beside it
The cooled quinoa coats the fruit and vegetables in the salad - yum!

Here's what you'll need to make this quinoa salad with fruit:

  • Quinoa - up the *wow* factor with the tri-coloured variety or red quinoa
  • Blueberries - better to use fresh and not frozen for the blueberries
  • Mango chunks - I love using the frozen ones. Makes it super easy
  • Cherry tomatoes
  • Avocado chunks - for this I prefer fresh, but you could totally go for the frozen version too if you wanted
  • Cilantro
  • Limes

See recipe card for full instructions and quantities.

And as you can see, there's no oil in this salad. You don't need it!

You basically feel healthier just by eating this quinoa salad✊

A gold spoon with cherry tomatoes, a blueberry and a piece of mango on it, covered in some quinoa Summer Quinoa Salad
Eat bite is packed with protein, fibre, antioxidants and it's all gluten-free!

Does quinoa have gluten?

No, quinoa is a whole grain that does not contain gluten. It's naturally gluten free. Quinoa is actually a flowering plant, grown for its edible seeds (what is typically referred to as "quinoa".) The plant is related to the amaranth family and has been cultivated and eaten for thousands of years.

Can quinoa be eaten in summer?

Absolutely quinoa can be eaten in the summer! In fact, why not? Quinoa actually lends itself well to hot weather temperatures because cold quinoa salads are one of the best ways to have this fantastic whole grain. This Easy Quinoa Salad with Feta is a great example - a simple base of quinoa, black beans, cucumber and tomatoes is the base for so many combinations to make a healthy summer salad! Add in some chopped romaine lettuce, apple slices or diced zucchini and you've got a filling, healthy salad. Not only that, quinoa salads are great for summer because they travel so well. No wilted lettuce here! The ingredients in this quinoa salad hold their own when traveling or in lunch containers as part of a meal prep.

A white and square serving dish filled with Summer Quinoa Salad with Mango and Blueberries
This cold quinoa salad with fruit is perfect for picnics and backyard get togethers.

Is quinoa salad good for you?

Yes! Quinoa salad can be so good for you. First off, the quinoa itself is naturally gluten-free and higher in protein than most other grains. In fact, it has all 9 essential amino acids, which means it's can be classified as a "complete protein". Quinoa also contains high amounts of B vitamins, dietary fibre and is a good source of minerals like manganese, phosphorus, copper, folate and iron.

Depending what else you put into the salad, a quinoa salad can continue to bring a ton of nutrition. Keep the other ingredients healthy like vegetables, such as tomatoes and cucumbers, green beans, lettuce, zucchini, and red onions and kale. And fruit goes great with cold quinoa salad too! Mango, blueberries, strawberries, apple chunks - you can't go wrong with quinoa salad and fruit or vegetables! For dressing, I say you hardly need anything at all. Some fresh lemon juice or lime juice and maybe a drizzle of olive oil is all you need. Simple and delicious.

What can I mix with quinoa?

Quinoa is one of those grains that's super versatile - you can use it in so many ways! Here's a few ideas:

  • If you're eating it warm as a side at supper (say, instead of rice), mix in some lime juice and cilantro after cooking but while still in the pot
  • Make a large serving of quinoa and add tomatoes, cucumbers, diced red onion and feta for a quick and easy vegetarian quinoa salad
  • Make a "bowl" meal like this one Chicken & Mango Quinoa Bowls with Peanut Sauce - packed with grilled chicken breast and mango, these bowls are perfect for a lunch meal prep
  • Pump up the nutrition and protein even more with a cold quinoa salad with black beans, goat cheese and basil
  • For a lunch prep idea, try this Ground Beef Meal Prep with Beans and Quinoa! It's delicious, healthy, and the quinoa is cooked in broth with some baby kale added😋
Summer Quinoa Salad with Mango and Blueberries ina white dish with a gold spoon in it
Don't forget the big spoon you'll need for devouring such a healthy summer salad.

What to serve with this quinoa salad

Because this is a "summer" quinoa salad, channel the summer vibes and serve this along side some beef or veggie burgers on the grill.

This salad is also great with BBQ or grilled chicken - just cook the chicken, let it cool and slice it up and add right into the salad. Check out this recipe for Cast Iron Skillet Chicken Breast or this Greek Yogurt Chicken Marinade for some delicious chicken recipes.

This Summer Quinoa Salad with Mango is perfect for lunches too because leftovers will last about 3 days in the fridge. Pop some of the salad into meal prep containers, add your chicken, and you've got lunches made.

A white serving dish of quinoa, blueberries, mango and cherry tomatoes
Nothing says fresh like a gluten-free quinoa salad with fruit - healthy and delicious. No oil needed in the dressing!

Top Tips

I almost always use frozen mango because it's so reliable (aka always ripe). And easy to cut up into chunks.

If using frozen mango, take it out a few hours before you want to chop it up. Saves your fingers from getting too frozen.

The juice from the frozen mango is perfect for the "dressing" too. No oil needed for this salad. Just fresh ingredients all the way😄

Unlike the mango, I don't recommend using frozen blueberries. They tend to get mushy as they thaw so don't stand up to the other ingredients as well.

Plus thawed blueberries will give your whole salad a blue-hue (which you may or may not want😉). 

If you try this salad, please rate the recipe and let me know what you think. I do love hearing from you!

~April

PS. If quinoa salad with fruit is up your alley, then I think you'll love these other simple and healthy recipes, perfect for summer:

This recipe was originally posted on August 14th, 2020. Post and recipe card was updated and re-published on May 12th, 2022.

A white dish of Summer Quinoa Salad with Mango and Blueberries with a gold spoon in it

Summer Quinoa Salad with Blueberries and Mango

This Summer Quinoa Salad with Mango is packed tons of fresh fruit, creamy avocado, and bright lime juice! It's a healthy summer salad high in protein, healthy carbs, and antioxidants. Delicious, easy to make and naturally gluten-free quinoa salad for summer!
No ratings yet
Print Pin Rate
Course: Salad
Cuisine: American
Keyword: easy salad, healthy salad, quinoa salad, summer salad
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 7 cups
Author: April

Ingredients

  • 1 ¼ cup quinoa (before cooking)
  • 2 medium avocados, diced
  • 1 ½ cups cherry tomatoes, halved
  • 1 cup blueberries, fresh
  • 2 cups mango, chopped
  • 1 cup cilantro, chopped
  • 2 limes

Instructions

  • Cook the 1 ¼ cups of quinoa in 2 cups of water or broth according to package directions.
  • While quinoa cooks and cools, in a large bowl combine diced avocados, cherry tomatoes, blueberries, mango and cilantro. Squeeze the juice of 2 limes over top.
  • If you have any mango juice, add that to the bowl as well and stir to combine.

Notes

Travels well and keeps in the fridge for up to 4 days.
I almost always use frozen mango because it's so reliable (aka always ripe). And easy to cut up into chunks.
If using frozen mango, take it out a few hours before you want to chop it up. Saves your fingers from getting too frozen.
Unlike the mango, I don't recommend using frozen blueberries. They tend to get mushy as they thaw so don't stand up to the other ingredients as well. Plus thawed blueberries will give your whole salad a blue-hue (which you may or may not want😉). 

Greek Yogurt Chicken Marinade

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This Greek Yogurt Chicken Marinade is so delicious and simple to make with only 5 fresh ingredients. Marinading chicken breasts in this Greek yogurt marinade will give you juicy, flavourful grilled chicken every time!

...

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Gluten Intolerance vs. Celiac Disease

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Summary: Gluten intolerance and celiac disease have one main thing in common with each other, which is that eating gluten triggers the symptoms for each condition.

Other than that, gluten intolerance and celiac disease are very different conditions. Both are part of the broader category of gluten-related disorders.

Celiac disease has a well-established diagnostic procedure.

Gluten intolerance, also known as "non-celiac gluten sensitivity", has a less straight-forward diagnosis.

Treatment, avoidance of gluten, is the main treatment for both celiac disease and gluten intolerance.

The many different symptoms of gluten intolerance and lack of specific markers for diagnosis purposes, present opportunities for further study of this increasingly prevalent condition.

Table of contents

What is Gluten Intolerance?

Gluten intolerance or Non-Celiac Gluten Sensitivity (NCGS) is a term used to describe a condition where people have a "reaction" to eating gluten or gluten-containing foods.

(More on what a "reaction" is below.)

Finally, gluten intolerance is getting the attention it deserves.

You might hear names like Non-Celiac Wheat Sensitivity (NCWS), Gluten Sensitivity (GS), or Gluten Intolerance (GI) used interchangeably. They're basically the same thing.

They’re just different names for gluten intolerance.

Gluten intolerance is a condition that is becoming more and more common.

It has a prevalence of about 0.5% - 13% worldwide and is more common in women(1).

Because the research is ongoing and there are still some unanswered questions related to this condition, people can go years without a correct diagnosis.

This can lead to taking medications that aren't right for you; or restricting your diet or other aspects of your lifestyle that aren't helpful. At worse, these can be harmful and at best, they can cause lost time or money.

This was my experience for years before I was diagnosed.

A large skillet filled chicken stir-fry.
Once you think you might have gluten intolerance, going gluten-free can help get rid of gluten bloat.

Signs of gluten intolerance

There's a lot of different signs and symptoms of gluten intolerance.

It's likely that you'll have symptoms that are specific to your body. Which means that it's very hard to diagnosis gluten intolerance on symptoms alone because people vary so much in the type of symptoms they have and how severe the symptom is.

Symptoms of gluten intolerance involve intestinal and extra-intestinal symptoms.

  • Intestinal symptoms refer to symptoms that are "of or in" the intestine. An example would be bloating or diarrhea.
  • "Extra-intestinal" refers to "outside" the intestine, ie symptoms that don't involve the intestinal tract. Example of these can be join pain, fatigue or "brain fog".

Here are some of the common symptoms of gluten intolerance:

  • Bloating - sometimes called "gluten bloat"
  • GERD (Gastric Esophageal Reflux Disease) or reflux
  • Abdominal pain
  • Indigestion (also called "dyspepsia")
  • Diarrhea
  • Nausea
  • Constipation
  • Extra-intestinal manifestations such as canker sores and chronic skin conditions like, dermatitis herpetiformis
  • Ataxia
  • Inability to concentrate on work
  • Inability to memorize various things
  • Non-specific symptoms including "brain fog"
  • Depression
  • Anxiety
  • Fatigue

Gluten intolerance symptom checklist (PDF)

This PDF checklist of gluten intolerance symptoms will help you figure out what's going on

How to test for gluten intolerance

Recent research shows us that the diagnosis of gluten intolerance is complicated at best.

Gluten intolerance may be immune-related but there is currently no diagnostic test from a reliable biomarker (1, 2).

Unlike celiac disease where the gold standard way to get a definitive diagnosis is a biopsy of the small intestine while consuming a gluten-containing diet, there is no definitive test for gluten intolerance (1,2).

Not only that, but there’s a lot of overlap in symptoms between gluten intolerance and other gastrointestinal disorders, making a clear diagnosis even more difficult.

Plus, here's the kicker: you can have gluten intolerance and not have celiac disease or wheat allergy(2).

Chicken and Mango Quinoa bowls on a white countertop and gold fork
Going gluten-free can be easy and delicious with my healthy recipes!

Combine all this with the fact that the pathophysiology of gluten intolerance is largely unclear, including what triggers this condition, all of this can make it really tough to figure out what's the cause of the non-specific gastrointestinal symptoms.

One way to test for gluten intolerance from the research involves cutting out gluten and monitoring for symptoms after re-introduction of gluten.

Catassi et al (2015) recommend a double blind placebo controlled gluten challenge, including a one-week challenge followed by a one-week wash-out of strict gluten-free diet and a new crossover to the second one-week challenge (2).

This is the most reliable procedure so far for diagnosing NCGS for sure but it doesn't really work for real life.

Great for clinical trials, but hello?

With your busy life, going from Zooms meeting to a kid pick-ups with making suppers and lunches and never-ending(!) snacks in between, it's too much.

You don't have time for clinical-trial-like protocols here. You still have to live.

So. What to do?

Rule Out Celiac Disease

We know you can't rely on symptoms alone to tell the difference between celiac disease and gluten intolerance.

That's because both gluten intolerance and celiac disease can cause similar symptoms in people.

So the first step to figuring out if what you have is gluten intolerance is to test for celiac disease.

Most if not all of the published research to date recommends that gluten intolerance be diagnosed after ruling out celiac disease.

See below for how to test for celiac disease.

Baked apples with oats and strawberries in a white baking dish
With gluten intolerance and celiac disease, only eat oats that are labelled "gluten-free".

Eliminate Gluten from Your Diet

But wait. There is another option if you don't want to wait.

If you're like me though and want relief from your symptoms yesterday, you don't necessary have to wait to get a biopsy.

Many clinicians will recommend an “open gluten challenge”, which is what my gastroenterologist recommended.

This is really the most practical way to do it: you simply cut out gluten for 2 weeks and see if your symptoms improve.

This way is of course, based on your ability to follow a gluten-free diet.

For me, I was pretty wishy-washy with the gluten-free diet until I made it stick. For good.

Do NOT go gluten-free alone. Join me to get all the gluten-free recipes or get support from a trusted healthcare provider.

Want more?

Sign-up to get all the healthy and gluten-free recipes delivered straight to your inbox each week.

If you want to know more about out how I finally cut the gluten, check out: How to Relieve Bloating from Gluten Intolerance

Getting rid of gluten bloat is possible! Start with these 7 Steps.

Treatment for Gluten Intolerance

The treatment for gluten intolerance is a gluten-free diet.

For me, going gluten free was the only way I could:

  • Come off all my medications for reflux
  • Get rid of my daily, debilitating nausea
  • End my embarrassing burping
  • And never have a severely bloated stomach again

This was my own personal experience and yours might be different so always check with a trusted healthcare provider before making drastic changes to your lifestyle, especially when it comes to medication.

But choosing a healthier diet and one that's gluten-free is something you can do right now.

Get started by grabbing my Gluten Free Diet Plan for Beginners (PDF download).

Click this picture to instantly grab my Gluten-Free Meal Plan (PDF)

And be sure you're signed up for email updates so you get the weekly emails from me and we can be on this gluten-free lifestyle together!

Want more?

Sign-up to get all the healthy and gluten-free recipes delivered straight to your inbox each week.

Prevention

At the time of writing this, the "prevention" part of gluten intolerance is focused around preventing the symptoms.

Which really goes hand-in-hand with the treatment: stopping the effects of eating gluten before they even start.

What would be even better is to prevent the intolerance in the first place!

But like most things when it comes health conditions, it stands to reason: you can't truly prevent something if you don't know the cause.

And as for where we are right now, the mechanism or "cause" of gluten intolerance remains a mystery.

In their review article, Casella et al (2018) discuss, among other things, that progress is being made in starting to uncover some of the mechanisms behind the symptoms that occur with gluten ingestion in people with gluten intolerance.

Four meal prep containers with chicken, rice and broccoli meal prep.
Healthy, gluten-free meal prep is perfect to help prevent pain from gluten before it starts.

For example, in a case report by Rostami et al (2015), the researchers discuss how the blanket diagnosis of Irritable Bowel Syndrome (IBS) in patients with symptoms like dyspepsia (or indigestion), constipation or diarrhea, doesn't address a gluten (or lactose) intolerance caused by an infection in the gut.

The site of infection can produce different symptoms. For example, if the virus or bacteria was present in the small bowel or colon then IBS-like symptoms were more likely.

If the infection was in the stomach or duodenum (the first part of the small intestine), then functional dyspepsia (indigestion) was more likely.

Grab this checklist (PDF) to see some common symptoms of gluten intolerance.

Dyspepsia is a fancy name for indigestion and isn't actually a symptom itself but refers to pain or discomfort in the upper abdomen that occurs after eating. Symptoms of dyspepsia include bloating, discomfort, pain, nausea, feeling too full and gas.

In these cases, the researchers note that the symptoms that point to an IBS diagnosis, are actually covering up a gluten sensitivity.

As a result, the patient doesn't get the right treatment (ie, they don't get support with a gluten-free diet.)

More research is ongoing to try and figure out the cause of gluten intolerance and get easier and more specific ways to help clinicians diagnosis it in their patients.

Tropical Green Smoothie with ginger root and avocado beside it
Tropical Green Smoothie - naturally gluten-free.

What is celiac disease?

Celiac disease is a gluten-induced immune mediated condition that causes inflammation of the lining of the intestine over time.

Celiac disease is being diagnosed more and more in recent years.

This is in part related to better awareness about the condition and more sensitive and specific blood tests for diagnosis.

But it also reflect a true increase in the absolute prevalence of the disease. That is, more people have it. (5).

Gluten-Free Blueberry Muffins on a white countertop
Blueberry muffins made with coconut flour. A healthy and delicious gluten-free snack.

Symptoms

Although most typically, patients will present with intestinal distress cause by gluten, patients may also have "extra intestinal" symptoms, or symptoms that occur outside of the intestine.

This suggests that celiac disease is actually a "systemic" disease, or one that affects the whole body(6).

Diagnosis

The diagnosis for celiac disease is more well studied and reliable than what we have now for gluten intolerance.

The "gold standard" way to get a definitive diagnosis of celiac disease is a biopsy of the small intestine.

You still eat your typical, gluten-containing diet before this procedure is performed.

The biopsy will be able to show if you have the hallmark damage to your intestine or not.

A white plate filled with baked Feta and Cherry Tomato Pasta
You can still have pasta when you go gluten-free! There's so many options out there now. Check out this Baked Feta and Cherry Tomato Pasta recipe, made with pasta from chickpea flour!

There is also a blood test that your doctor can do which look for increased levels of certain antibodies in your blood. Finding these elevated levels of these antibodies could indicate an immune reaction to gluten.

Another more recently available option uses genetic testing. Certain human leukocyte antigens (HLA-DQ2 and HLA-DQ8) can be used to rule out celiac disease.

If you're interested in more about diagnosis of celiac disease, check out this article from the Mayo Clinic.

Treatment

The treatment for celiac disease is following a strict, gluten-free diet for life.

People with celiac disease need to be careful about even trace amounts of gluten, such as those that can come from cross-contamination.

For example, rolled oats do not contain gluten as part of their natural plant structure. As a result, are technically, gluten-free.

A small white bowl of healthy Gluten Free Granola
Choose rolled oats that are labelled "gluten-free" - and then make this Healthy Gluten-Free Granola!

However, because oats are often grown in fields near or next to wheat fields, the oats can become "contaminated" with gluten.

This happens when the wind or even birds spread gluten protein, in the form of wheat particles, on the growing oats.

Other places cross-contamination can happen are:

  • Processing of the oats - unless certified gluten-free, oat products could come in contact with wheat or other gluten-containing grains during processing at a food plant
  • In the home - cross contamination of gluten-free products can easily happen in house: muffin tins can have trace amounts of gluten on them if not exclusively used for gluten-free baking; the toaster can be a source of gluten from previous toast-making and same goes for cutting boards
  • At restaurants - many restaurants will offer "gluten-friendly" options, which is different than "gluten-free". I've been at restaurants where the server will ask me: "is it a preference or an allergy?" I let them know I have gluten intolerance and ask for recommendations for what to order. But if it's a decent establishment, they will make note of the allergy (if celiac disease) or intolerance so the kitchen staff is aware. I've also had servers tell me what the kitchen will do, now that they have this information (ie, use separate prepping station, different knifes, etc) to avoid cross-contamination. This will vary by restaurant so always be clear and kind with your server about what you need and if possible, check the restaurant's menu online before you go.
a small white bowl filled with white dip
Grab your veggies and dig into this Healthy Vegetable Dip {High Protein}!

With a diagnosis of celiac disease, it's important to be followed by a health care professional who can continue to support you staying on a gluten-free diet and monitor for any co-morbidties (5).

Prevention

Unfortunately, as of right now, there is no known way to prevent celiac disease.

For children who are at higher risk for developing celiac disease, there may be steps parents can take to reduce the likelihood of it developing.

The Mayo Clinic put out a great great (and brief) article that addresses this question which you can check out here if you're interested.

What's the difference between gluten intolerance and celiac disease?

Gluten intolerance and celiac disease are very different conditions.

Gluten intolerance (and the whole spectrum of gluten-related disorders) is probably more complicated than we know right now.

In many ways, we're just scratching the surface in trying to better understand this increasingly prevalent condition.

There are varying degrees of symptoms that are related to the ingestion of gluten in individuals; there's no reliable biomarker or easy diagnostic test yet for gluten intolerance; and individual factors likely play a role in the severity of gluten sensitivities in general.

A piece of cajun salmon on a bed of rice with lemon.
This recipe for Cast Iron Skillet Salmon pairs perfectly with naturally gluten-free basmati rice.

Celiac disease, on the other hand, has well-defined and well agreed upon diagnosis criteria, clear treatment protocols, and is generally a well-accepted condition by the public.

Celiac disease and gluten intolerance may be related by the common thread of the ingestion of gluten triggering symptoms but they are very different conditions.

For example, if you have gluten intolerance but not celiac disease, you won't get the same intestinal damage that people with celiac disease get.

And you won't test positive for celiac disease or wheat allergy with an intestinal biopsy.

As more research is done in the area of gluten-related disorders, personally, I hope that a reliable way to test for gluten intolerance is found.

So many people are mis-diagnosed by well-meaning health care professionals as having IBS or simple GERD (like I was), and go through years of discomfort and pain, trying to figure out what the heck is causing their symptoms and what to do about it.

I spent years in pain, discomfort and confusion too.

Not to mention, taking medications that weren't helping.

Going gluten-free helped me get control back to my eating, my health and my life.

If you think you have a sensitivity to gluten and are ready to find relief like I was, get started going gluten-free today.

Don't wait like I did!

Grab this cheat sheet to cut out the gluten today - don't wait!

Start with this list of Foods to Avoid for Gluten Intolerance so that you can get the majority of gluten out of your diet ASAP.

Can you go from gluten intolerance to celiac disease?

There is no definitive answer for this question but it has been shown that people can have one (or more) gluten-related disorders.

This could mean that someone could have gluten intolerance and then be diagnosed with celiac disease.

However, because celiac disease involves the activation of the immune system and the damage to the lining of the intestine, which gluten intolerance does not, the only way to know for sure, is the biopsy of the small intestine.

As I said above, because there is no easy and straight-forward way to diagnosis gluten intolerance, it's recommended to first rule out celiac disease and then base the diagnosis on the symptoms.

Bottom Line on Gluten Intolerance vs. Celiac Disease

If you think you might have celiac disease or gluten intolerance, talk to your doctor.

If you want to start on a gluten-free diet now to start feeling better, start here:

CHEAT SHEET: foods to avoid with gluten intolerance

If you're ready to go gluten-free, grab this list of foods to avoid and cut them out now.

Getting tested for celiac disease - and finding out that I didn't have it - was the thing that finally put me on the path to feeling better.

Going gluten-free for life and eating healthy is possible. Be sure to sign up for email update so that you get all the healthy and gluten-free recipes from me every week.

I'll see you on the inside!

~April

Want more?

Sign-up to get all the healthy and gluten-free recipes delivered straight to your inbox each week.

References:

1. Asri N, Rostami-Nejad M, Anderson RP, Rostami K. The Gluten Gene: Unlocking the Understanding of Gluten Sensitivity and Intolerance. Appl Clin Genet. 2021;14:37-50. https://doi.org/10.2147/TACG.S276596

2. Catassi C, Elli L, Bonaz B, Bouma G, Carroccio A, Castillejo G, Cellier C, Cristofori F, De Magistris L, Dolinsek J, Dieterich W, Francavilla R, Hadjivassiliou M, Holtmeier W, Körner U, Leffler DA, Lundin KEA, Mazzarella G, Mulder CJ, Pellegrini N, Rostami K, Sanders D, Skodje GI, Schuppan D, Ullrich R, Volta U, Williams M, Zevallos VF, Zopf Y, Fasano A. Diagnosis of Non-Celiac Gluten Sensitivity (NCGS): The Salerno Experts’ Criteria. Nutrients. 2015; 7(6):4966-4977 (downloaded)

3. Casella G, Villanacci V, Di Bella C, Bassotti G, Bold J, Rostami K. Non celiac gluten sensitivity and diagnostic challenges. Gastroenterol Hepatol Bed Bench 2018;11(3):197-202).

4. Rostami K, Rostami-Nejad M, Al Dulaimi D. Post gastroenteritis gluten intolerance. Gastroenterol Hepatol Bed Bench. 2015;8(1):66-70.

5. Meijer C, Shamir R, Szajewska H, Mearin L. Celiac Disease Prevention. Front Pediatr. 2018;6:368. Published 2018 Nov 30. doi:10.3389/fped.2018.00368

6. Leonard MM, Sapone A, Catassi C, Fasano A. Celiac Disease and Nonceliac Gluten Sensitivity: A Review. JAMA. 2017 Aug 15;318(7):647-656. doi: 10.1001/jama.2017.9730. PMID: 28810029.

Easy Roasted Garlic Carrots with Parmesan Cheese

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These Easy Roasted Garlic Carrots with Parmesan Cheese will compliment almost any main dish you make. With a simple mix of dried herbs and the salty parmesan cheese, these oven roasted carrots are the perfect addition to put down on a table full of warm dishes for a gathering of people you love.

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Cast Iron Skillet Salmon

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This salmon cooked in a cast iron skillet makes a healthy and gluten-free weeknight supper so simple! A delicious cajun-spice coated salmon fillet gets a sear in the cast iron pan and then finished in the oven. Served on rice and with a lemon wedge, this is a near perfect meal.

Salmon that easily flakes with a fork is done cooking!

Cooking salmon has never been easier!

This fool-proof recipe for cooking salmon in a cast iron skillet turns out perfectly every dang time.

Inspired by my recipe for Cast Iron Skillet Chicken Breast, this salmon recipe uses the skillet in the same way: searing first then finishing in the oven.

Be sure to make some fluffy basmati rice to go with the salmon or get your greens in with this Easy Butter Lettuce and Pomegranate Salad.

Ingredients

Here's what you'll need to make this salmon recipe:

See recipe card for quantities and detailed instructions.

Getting a nice sear on the piece of fish starts to cook the salmon and helps to give a crispy skin!

Instructions

Here's what you'll do to make the salmon in a cast iron skillet:

  1. Pre-heat oven to 400 degrees F.
  2. Heat a cast iron pan over medium-high heat and melt 1 tablespoon of butter in the pan.
  3. Pat the fillets dry and coat the top in the cajun seasoning.
  4. Once the butter is melted and starts to bubble, add the salmon fillets, skin side down to the pan.
  5. Let the salmon cook for 3 minutes and don't flip it! As it cooks, spoon some of the melted butter overtop.
  6. After 3 minutes, place the whole pan into the oven to finish cooking the salmon.
  7. Depending on the size of the fillets, it will take another 10-13 minutes to cook in the oven.
A piece of cajun salmon on a bed of rice with lemon.
Be sure to squeeze some lemon overtop this cajun salmon before eating - yum!

Hint: if you're going for that crispy salmon skin, getting it as dry as possible first will help. Pat the fillets down with paper towel to remove excess moisture.

Don't forget to dry the skin side too!

You can also place in the fridge on a paper towel lined plate for a few minutes before cooking. This also helps to remove moisture.

Another way you can get the salmon skin super crispy is to sprinkle the skin-side only with a light dusting of some gluten-free flour before cooking in the cast iron pan.

What to serve with this cast iron salmon

Salmon is a type of fish that goes with so many things!

Below are some of my favourite healthy side-dishes to serve with salmon.

First, I will say I also love to keep it simple.

Lightly steamed veggies - like broccoli or green beans, and steamed basmati rice are my favourite things to serve with salmon.

It keeps it easy, delicious and gluten-free. And not to mention healthy!

Check out this post: What to Serve with Salmon - 10 Healthy Side Dishes for more ideas!

Here are some ways to change it up from the can't-go-wrong sides of veggies and rice:

  • Steamed green beans with a little olive oil and grated Parmesan cheese on top
  • A salad like this Easy Butter Lettuce and Pomegranate Salad or this one: Simple Romaine Salad with Radish and Parmesan
  • Make 2 side dishes in one with Simple Roasted Broccoli and Potatoes (one pan)!
  • Can't go wrong with some lovely steamed basmati rice and this Yummy Mango Salsa
  • Take basmati rice up a notch! Make Spinach and Lime Basmati Rice: make 1 cup of rice (about 3 cups after cooking) according to package instructions except use vegetable broth instead of water. Once rice is done cooking, heat 1 tablespoon of olive oil in a large pot oven medium heat. Add 4-5 cups of fresh baby spinach, sprinkle with Kosher salt and stir constantly while the spinach cooks down. Add rice on top and stir to combine; remove from heat. Grate the rind of 1 lime over top and squeeze the juice of the lime into the rice and spinach. Serve warm with a cajun salmon fillet on top
A piece of cajun salmon on a bed of rice with lemon.
Serve this salmon on a bed of basmati rice.

Variations

Being a spicy salmon recipe, the cajun seasoning is there to really bring the heat🔥

If you're not a fan of the spice, check out these other options for flavouring the salmon:

  • Mayonnaise - I know. It sounds kinda strange but trust me on this one. Mayo on salmon works! Just smear some mayo on top of the salmon before you sear it in the cast iron pan. The mayo will help keep it moist while it finishes cooking in the oven. Or check out Easy Baked Salmon with Mayo for more details and tips
  • Maple syrup - if you love salmon like I do, then you've probably had this tried-and-true pairing of maple flavour and salmon. It's popular for a reason: it's delicious! Marinade the salmon fillets for 30 minutes in a combo of maple syrup, a little gluten-free soy sauce, crushed garlic, onion powder and fresh ground pepper. Bake in a 400 degree F pre-heated oven for 15 minutes or until done
  • Lemon and dijon mustard - another classic, this combo of lemon and mustard, with a clove of crushed garlic and some salt, pairs perfectly with salmon. Just coat the top of the salmon with the lemon+dijon before searing
  • Keepin' it Simple - if you're looking to keep it simple, sprinkle some Kosher salt over the fish and top with slices of lemon before searing. You can't go wrong just letting the delicious salmon flavour shine through😄

Equipment

Of course, we're cooking in cast iron for this recipe but maybe you haven't taken the jump into cast iron yet?

No problem-o😄

Any pan that will go from the stovetop into the oven will work.

Check the bottom of your pan or the manufacture's website if you're not sure.

A piece of cooked cajun salmon in a cast iron pan.
Place the fillets of salmon skin side down when searing in the cast iron pan.

Is cast iron good for salmon?

Cooking salmon in a cast iron skillet is an easy and effective way to cook this delicious fish.

Just make sure the cut of salmon you're cooking has the skin still on it. This will make it easier to sear it in the cast iron pan. The skin holds the salmon together while it gets a nice sear from the hot skillet.

The salmon skin can also get nice and crispy when you cook it in a cast iron skillet.

But if you're wondering if salmon is better in the oven or skillet, both are great ways to cook salmon - just with different benefits.

If you like crispier salmon skin, then go for the cast iron skillet method.

Baking in the oven totally works too though. If you bake the salmon in the oven, you can eat the skin as it is or if you don't like the texture of non-crispy salmon skin, just skip it.

A piece of cajun salmon on a bed of rice with lemon.
A squeeze of bright lemon juice overtop of the spicy salmon is so delicious!

Storage

Leftover salmon is good for up to 2 days in the fridge.

My favourite way to use up leftover cooked salmon is to have it with some simple scrambled eggs the next morning. Yum yum😋

Top tips

Don't overcook the salmon!

It can be easy to do, especially if your fillets are small - say ~4 oz (around the size of a deck of cards.)

To prevent overcooking with smaller fillets, reduce the cook time in the oven.

Once you put the salmon into the pre-heated oven to finish baking, check it after 5 minutes.

If it's not done (see below for how to tell), put it back in and check it after another 3-4 minutes.

How to know when the salmon is done

To know when your salmon is done baking, you can either:

  • Check the internal temperature with a good instant read thermometer. The salmon is done when the thermometer reads 145 degrees F. This has to be in the thickest part of the fish
  • Or, you can test for doneness using the "fork method": when the salmon flakes easily with a fork, in the thickest part of the salmon, it's done

If you're using small fillets, cook for about 3-4 additional minutes (after searing in the cast iron pan first) in the oven.

If you use a large piece like the one in the photos or a large piece of Coho salmon, cook for an additional 10-13 minutes in the oven.

A piece of cajun salmon on a bed of rice with lemon.
Salmon is packed with healthy omega3 fats.

What's the difference between Atlantic and Pacific Salmon?

Generally speaking, farmed salmon is from the Atlantic Ocean and wild salmon is from the Pacific. To be sure, you'd have to ask where you buy your salmon.

Check at the store where you purchase your salmon or if you're buying frozen, check the label on the packaging.

Wherever possible, choose "wild caught" salmon. There are significant environmental concerns related to the practices of farming salmon.

More on the types of salmon here.

If you, or someone else in your family isn't a big fan of strong salmon flavours - like my hubby, try wild Coho Salmon. It has a really nice, mild salmon flavour and the fish flakes well when cooked.

Is salmon skin good for you?

We know that those omega 3 fatty acids that are soooo good for us are swimming around (ha!) in the salmon flesh.

But what about the skin of the salmon?

Well, the healthy omega 3 fats are actually in the skin too! The skin on salmon is generally safe to eat and provides the omega 3 fats, B vitamins and selenium - the same nutrition that the salmon flesh provides.

The only time you would consider skipping the skin is when the salmon is farmed.

Farmed salmon typically has higher than safe levels of pollutants stored in the skin. Avoid buying farmed salmon if you can. If you can't, don't eat the skin.

Otherwise, the skin on wild salmon is not only fine to eat, it's packed with nutrition so dig in!

Hope you enjoy this recipe!

If you do, please rate and comment below - I love hearing from you😄

~April

A piece of cooked cajun salmon in a cast iron pan.

Cast Iron Skillet Salmon

This salmon cooked in a cast iron skillet makes a healthy and gluten-free weeknight supper so simple! A delicious cajun-spice coated salmon fillet gets a sear in the cast iron pan and then finished in the oven.
No ratings yet
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: cast iron skillet salmon, salmon
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4 adults
Author: April

Equipment

  • 1 Cast iron skillet or other oven-safe pan

Ingredients

  • 4 salmon filets, with the skin on
  • 1-2 tablespoon butter
  • Cajun seasoning
  • 1 lemon

Instructions

  • Pre-heat oven to 400 degrees F.
  • Heat a cast iron pan over medium heat and melt 1 tablespoon of butter in the pan.
  • Pat the salmon fillets dry with paper towel. Coat the top in the cajun seasoning.
  • Once the butter is melted and starts to bubble, add the salmon filets, skin side down to the pan.
  • Let the salmon cook for 3 minutes and don't flip it! As it cooks, spoon some of the butter overtop.
  • After 3 minutes, place the whole pan into the oven to finish cooking the salmon
  • Depending on the size of the fillets, it will take another 10-13 minutes to cook in the oven.
  • Salmon is done when an instant read thermometer in the thickest part reads 145F or the thickest part flakes easily with a fork.
  • Serve immediately on rice with lemon wedges. Squirt some lemon juice overtop the fish before eating.

Notes

Not a fan of the cajun spice mix? No problem.
Here are some other ways to flavour the salmon:
  • Mayonnaise - I know. It sounds kinda strange but trust me on this one. Mayo on salmon works! Just smear some mayo on top of the salmon before you sear it in the cast iron pan. The mayo will help keep it moist while it finishes cooking in the oven. Or check out Easy Baked Salmon with Mayo for more details and tips
  • Maple syrup - if you love salmon like I do, then you've probably had this tried-and-true pairing of maple flavour and salmon. It's popular for a reason: it's delicious! Marinade the salmon fillets for 30 minutes in a combo of maple syrup, a little gluten-free soy sauce, crushed garlic, onion powder and fresh ground pepper. Bake in a 400 degree F pre-heated oven for 15 minutes or until done
  • Lemon and dijon mustard - another classic, this combo of lemon and mustard, with a clove of crushed garlic and some salt, pairs perfectly with salmon. Just coat the top of the salmon with the lemon+dijon before searing
  • Keepin' it Simple - if you're looking to keep it simple, sprinkle some Kosher salt over the fish and top with slices of lemon before searing. You can't go wrong just letting the delicious salmon flavour shine through😄

Easy Baked Salmon with Mayo

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This delicious and simple baked salmon with a spicy garlic-lemon mayo is ready in 15 minutes flat thanks to your broiler and a warm oven! It's an easy oven roasted salmon recipe that turns out perfectly every time.

A salmon filet with lemon slices on a cookie sheet.
A large piece of coho salmon works well for this recipe or smaller filets are great too.

Ok so did you know that "mayo on salmon" is like, a thing?

I didn't but apparently, it is.

I learned this while reading one of the best cooking guides about salmon here from New York Times Cooking.

I was researching salmon cooking techniques to perfect this recipe for my Baked Salmon and Mango Salsa.

And in the guide from NY Cooking, I read the "old trick" about putting mayo on salmon!

Who knew.

This is my spin on this "old trick" and the results are nothing short of delicious!

I hope you love it😄

A baked salmon filet with lemon slices on top.
I added lemon slices and some parsley after this salmon was baked in the oven.

Ingredients

Here's what you'll need to make this recipe:

  • Salmon - raw or thawed from frozen; I like a large piece of salmon or you can use filets;
  • Mayonnaise
  • Sriracha
  • Garlic
  • Salt
  • Lemon

See recipe card for quantities.

Instructions

Here's what you'll do to make this recipe:

  • Pre-heat the broiler in your oven and line a sheet pan with foil
  • Pat raw salmon filets dry with a paper towel
  • Mix up mayonnaise, sriracha, garlic, salt and lemon in a small bowl
  • Spread over top the salmon filets
  • Broil in the oven for 3-5 minutes; shut oven off the broiler and set the oven to 400 degrees F.
  • Put the sheet pan with salmon on the middle rack in the oven and let the salmon finish cooking for another 10-13 minutes

See full instructions and some tips below.

A salmon filet with lemon slices on a cookie sheet.
When you broil the salmon, the mayonnaise will bubble up and start to brown so watch it carefully.

Broiling the salmon before you finish it by baking it gives the top a nice, bubbly look and locks in a lot of flavour.

Baking it in the oven after broiling helps to prevent the fish from drying out, which is easy to do when cooking salmon!

Don't want to use your broiler?

No problem! This salmon with mayo is still delicious baked in the oven.

Here's what you'd do without the broiling step:

  • Pre-heat oven to 400 degrees F
  • Place the salmon filets on to pieces of tinfoil on a baking tray
  • Pat raw salmon filets dry with a paper towel
  • Mix up mayonnaise, sriracha, garlic, salt and lemon in a small bowl
  • Cover the top of the salmon with the mayo mixture
  • Wrap up the tinfoil around the fish to create a little pouch
  • Bake in the oven for 13 - 15 minutes or until fish flakes easily with a fork

Variations

Salmon is a great protein to cook with because it goes well with a lot of different and delicious flavour combinations.

Instead of having the baked salmon and mayo with sriracha, take out the sriracha and one of these add ins:

  • Brown sugar
  • Dill
  • Honey
  • Lemon
  • Maple syrup
  • Mustard (dijon)
  • Parmesan cheese
  • Soy sauce
  • Teriyaki

These are a few of my favourite combinations for salmon with mayo:

  • Mayo, garlic, lemon and dijon mustard
  • Mayo, dill, lemon slices
  • Mayo, parmesan cheese and lemon
A salmon filet with lemon slices on a cookie sheet.

Atlantic vs. Pacific Salmon

Generally speaking, farmed salmon is from the Atlantic Ocean and wild salmon is from the Pacific.

Check at the store where you purchase your salmon or if you're buying frozen, check the label on the packaging.

Wherever possible, choose "wild caught" salmon.

More on types of salmon here.

For this baked salmon recipe, I'm using wild Coho Salmon, which has a really nice, mild salmon flavour and the fish flakes well when cooked.

Equipment

A sheet pan is all you need for this recipe to baked the salmon.

And you'll need foil or parchment paper to cover the pan for easy clean up.

Storage

Keep any cooked salmon in the fridge. Leftovers are good for up to 1 day.

This recipe doesn't freeze well after cooking so eat it up when you make it😄

What to serve with salmon?

Try something green when you're serving salmon!

Here are a few ideas:

Check out this post for 10 Healthy Side Dishes to Serve with Salmon!

Top tips

Should salmon be baked in oven covered or not covered?

Whether or not you need to cover the salmon or not when you bake it in the oven depends on a few things.

For example, in this recipe, you're helping to lock in moisture by spreading the mayonnaise on top.

And you're also broiling the salmon first before baking it in the oven which cuts the baking time (and therefore time for drying out) significantly.

Broiling first helps to start the cooking process with the high, hot heat so you don't have to bake as long in the oven.

If you're working with smaller filets, I recommend covering salmon when you bake it if you don't broil it first.

Wrapping salmon in foil or parchment paper known as salmon "cooked en papillote", seals in moisture, acts as an easy clean up and you can even add veggies into the little package.

A salmon filet with lemon slices on a cookie sheet.
Leftover baked salmon is great with scrambled eggs the next day! Be sure to keep leftovers in the fridge.

Don't overcook the salmon!

It can be easy to do, especially if your filets are small - say under 4 oz (around the size of a deck of cards.)

To prevent overcooking, watch the salmon carefully when it's under the broiler.

Once you put the salmon into the warm oven to finish baking, check it after 5 minutes.

If it's not done (see below for how to tell), put it back in and check it after another 3-4 minutes.

How to know when the salmon is done

To know when your salmon is done baking, you can either:

  • Check the internal temperature with a good instant read thermometer. The salmon is done when it reads 145 degrees F. This has to be in the thickest part of the fish
  • Or, you can test for doneness using the "fork method": when the salmon flakes easily with a fork, in the thickest part of the salmon, it's done

If you're using small filets, cook for about 5-8 additional minutes (after broiling) in the oven

If you use a large piece like the one in the photos (Coho salmon), cook for an additional 10-13 minutes in the oven.

Is salmon skin good for you?

We know that those omega 3 fatty acids that are soooo good for us swimming around (ha!) in the salmon flesh but what about the skin of the salmon?

Well, the healthy omega 3 fats are actually in the skin too. The skin on salmon is generally safe to eat and provides the omega 3 fats, B vitamins and selenium - the same nutrition that the salmon flesh provides.

The only time you would consider skipping the skin is when the salmon is farmed. Farmed salmon typically has higher than safe levels of pollutants stored in the skin. Avoid buying farmed salmon if you can. If you can't, don't eat the skin.

Otherwise, the skin on wild salmon is not only fine to eat, it's packed with nutrition so dig in!

Hope you enjoy this recipe!

If you do, please rate and comment below - I love hearing from you😄

~April

A salmon filet with lemon slices on a cookie sheet.

Baked Salmon with Mayo

This delicious and simple baked salmon with a spicy garlic-lemon mayo is ready in 15 minutes flat thanks to your broiler and a warm oven! It's an easy oven roasted salmon recipe that turns out perfectly every time.
No ratings yet
Print Pin Rate
Course: Main Course
Cuisine: American
Keyword: salmon
Prep Time: 5 minutes
Cook Time: 15 minutes
Total Time: 20 minutes
Servings: 4 people
Author: April

Equipment

  • 1 sheet pan

Ingredients

  • 1 large piece of salmon or 4 salmon filets raw and wild, if available
  • 2 tablespoon mayonnaise
  • 2 teaspoon sriracha sauce
  • 1 lemon juiced
  • 2 cloves garlic, minced
  • Kosher salt, to taste or ¼ teaspoon regular salt

Instructions

  • Pre-heat the broiler in your oven and line a sheet pan with foil.
  • Pat raw salmon filets dry with a paper towel.
  • Mix up mayonnaise, sriracha, garlic, salt and lemon juice in a small bowl. I like 2 good pinches of Kosher salt per 2 tablespoon of mayo.
  • Spread the mayo mixture on top fo the salmon.
  • Broil in the oven for 3-5 minutes and keep an eye on the salmon. The mayo will bubble. Then, shut the broiler off and set the oven to 400 degrees F.
  • Move the salmon to the middle oven rack. Let finish cooking for another 10-13 minutes in the oven.
  • Salmon is done when it flakes easily with a fork or is at least 145 degrees F when measured with an instant read thermometer.

Notes

If using small filets, you don't have to bake it in the oven for as long as the larger, thicker piece of salmon.
For smaller filets, bake in the oven (after broiling) for 8-10 minutes.
Don't want to use your broiler?
No problem! This salmon with mayo is still delicious baked in the oven.
Here's what you'd do without the broiling step:
  • Pre-heat oven to 400 degrees F
  • Place the salmon filets on to pieces of tinfoil on a baking tray
  • Pat raw salmon filets dry with a paper towel
  • Mix up mayonnaise, sriracha, garlic, salt and lemon in a small bowl
  • Cover the top of the salmon with the mayo mixture
  • Wrap up the tinfoil around the fish to create a little pouch
  • Bake in the oven for 11-13 minutes or until fish flakes easily with a fork

Summer Corn and Black Bean Salsa

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This Corn and Black Bean Salsa (no tomatoes) welcomes summer like no other! Sweet corn, filling black beans, and zippy red onion come together with a simple lime juice dressing for a yummy corn salsa that's so easy to make.

...

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Yummy Mango Salsa

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This delicious Mango Salsa is easy to make and packed with flavour from the sweet mango, flavourful red onion, fresh bell pepper, lime juice and salt.

...

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Healthy Chicken Stir Fry

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This quick and healthy chicken stir-fry is packed with vegetables like broccoli and bell peppers with a simple and delicious sauce that's garlic and ginger-forward. A perfect weeknight meal!

...

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Easy Quinoa Salad with Feta

· 4 Comments

This Easy Quinoa Salad with Feta is such a healthy option for lunch, meal prep, or for your next picnic! Packed with nutritious ingredients like high-protein quinoa, fresh vegetables, filling black beans and a lemon and apple cider vinegar dressing. It's simple and delicious!

...

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Chicken & Mango Quinoa Bowls with Peanut Sauce

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Chicken Mango Quinoa Bowls with Peanut Sauce are packed with protein, fibre and antioxidants. A healthy chicken bowl recipe loaded with folate-rich spinach, powerhouse quinoa, and juicy grilled chicken. An easy peanut sauce with lime makes this quinoa bowl a major winner🏅

...

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Easy Chicken Soup with Tomatoes and White Beans

· 4 Comments

This Easy Chicken Soup with Tomatoes and White Beans is a bowl full of cozy. Simple and healthy ingredients like chicken breast, canned plum tomatoes and cannellini beans come together for a gluten-free weeknight meal that's whole family can dig into!

...

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Easy Peanut Sauce with Lime

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This Easy Peanut Sauce with Lime (gluten-free) is packed with fresh ingredients and comes together so easily! Think fresh ginger, sesame oil, honey and lime work together to make a delicious, simple and gluten-free peanut sauce. Perfect almost anywhere - try it on hearty salad bowls, smeared on top of BBQ'd chicken or dip grilled tofu in it😋

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Smoked Salmon Potato Salad

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This Smoked Salmon Potato Salad is a great dish to make for brunch. With smoked salmon, roasted mini potatoes and soft boiled eggs all topped with a dijon-forward and lime-spiked dressing. Simply delicious!

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