The Best Roasted Salmon
Trying to get more omega-3’s?! We cannot deny the health benefits of eating fatty fish such as salmon on a regular basis. But who else has a hard time getting their fish in the recommended twice a week? This is my go-to way to make salmon, so easy and quick I make it at least once a week.
You know those recipes that advertise that you will have them “to the table in 30 minutes or less”, and an hour and a half later you are still rushing around the kitchen trying to get dinner on the table? Well this, is not one of those recipes. This recipe could not be easier, and SERIOUSLY takes 5 minutes prep time and 15 or less minutes to roast. That is the beauty of salmon right? It’s a quick cooking, healthy protein that easily fits into our diet.
I wanted to give this one to you guys as my FIRST recipe on my blog because it is something that I make weekly, no joke. Do you have extra veggies on hand? Pantry stocked with whole grains? The last of a box of lettuce? Roast some salmon! It is so extremely versatile and creates such a delicious balanced meal without even really trying.
Chances are you already have these seven ingredients on hand. This simple combo is the winner, but feel free to add additional fresh herbs or spices. The salmon is drizzled with olive oil and a little maple syrup. Then simply sprinkled with lemon zest, minced garlic, red pepper flakes, and a pinch of salt and pepper.
Health Benefits!
Salmon is an excellent source of long chain omega-3 fatty acids EPA and DHA. The American Heart Association recommends eating fatty fish (such as two 3.5oz servings of salmon) twice per week. Consuming fatty fish, such as salmon can be particularly beneficial to our heart health and has been shown to decrease risk of heart disease and stroke.1 Other health benefits linked to consumption of these fatty acids includes their anti-inflammatory impacts, which may play a beneficial role in reducing symptoms of certain disease states such as rheumatoid arthritis.2 Research is also looking into omega-3 fatty acids and their role on brain health including brain development in young children and neurodegenerative disorders such as Alzheimer’s dementia.3 Lastly, salmon provides us with protein, B vitamins, and vitamin D.
Eating salmon for all of these health benefits sounds great, but should we be concerned about mercury? Salmon is generally considered to have a lower mercury content, along with tuna, pollock, and catfish.1 If you would like to ensure you are making sustainable fish purchases, The Monterey Bay Aquarium Seafood Watch is a great resource with up to date printable pocket guides for each state you can easily bring with you on your seafood shopping trips.
The Best Roasted Salmon
Ingredients:
- 1 lb salmon
- 1 tsp olive oil
- 1 tsp maple syrup
- zest of ½ lemon
- 1 garlic clove, minced
- 1/4 tsp red pepper flakes
- pinch pepper and salt
Instructions:
- Preheat oven to 400 F.
- Pat salmon dry with a paper towel and place on a parchment lined baking sheet.
- Brush salmon with olive oil than drizzle on maple syrup. Sprinkle lemon zest, minced garlic, and red pepper flakes evenly on the fish. Finish by sprinkling with salt and pepper.
- Place in oven on middle rack at bake for 12-15 minutes, depending on thickness of your salmon.
- Enjoy with a whole grain and raw or roasted veggies of choice for a complete and balanced meal!
Notes:
1. Fish and Omega-3 Fatty Acids. American Heart Association website. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids. March 23rd, 2017. Accessed July 14, 2020.
2. Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain. 2007;129(1-2):210-223. doi:10.1016/j.pain.2007.01.020.
3. Swanson D, Block R, Mousa SA. Omega-3 fatty acids EPA and DHA: health benefits throughout life. Adv Nutr. 2012:3(1):1-7.
