Salmon, A Good Source of Omega-3 Fatty Acids
This recipe stands out for two very distinct reasons. The first reason being how simple it is to prepare, requiring only one single baing sheet. And the second reason is how nutrient-dense this meal really is. Salmon is a great source of omega-3 fatty acids which help to reduce the risk factors of heart disease, like high blood pressure and cholesterol. It’s important to get enough omega-3 in your diet to maintain a properly balanced ratio of omega-3 and omega-6 fats. The omega-6 fats tend to cause inflammation while the omega-3 fats lower it, so you should strive for an optimal 1:1 ratio. (1)
Asparagus, One of the Healthiest Vegetables You Can Eat
Asparagus is meanwhile considered to be one of the healthiest vegetables that you can eat. It’s high in vitamins A, B6, C, E, K, and folate. Asparagus also has plenty of essential minerals as well, including calcium, iron, and copper. It’s also high in dietary fiber and thanks to its antioxidant content, it’s even been shown to possess anti-tumor capabilities. (2) Like most other green vegetables, asparagus is fantastic to include in your diet to help protect against diseases like cancer.
It takes about 10 minutes to prepare this recipe. The salmon fillets and asparagus are first seasoned with salt and pepper. The salmon is then topped with freshly chopped dill. I love using dill in many recipes because it adds such a distinct flavor to meals. It’s also an incredibly healthy herb that acts as a potent natural anti-inflammatory as well. (3) The salmon and asparagus are then topped with the prepared lemon juice and zest, olive oil, and garlic before being broiled in the oven with some lemon slices. This sumptuous meal will be ready to go after only 10 minutes of broiling.
Gone are the days when you would have to spend hours in the kitchen just to whip up a simple meal. Thanks to recipes like these, you only really need one pan and a few minutes of prep time. This is perfect for busy moms and dads who come home a little late from work but still want to cook something homemade for the family. Rather than go for take-out or fast food, give this a try instead.
PS – After you try out this one-sheet recipe, be sure to try out our other salmon recipes. Salmon pairs well with different herbs and seasonings, so you can really transform this protein with the right combinations. You could also go with these classic salmon cakes for variety.
- 4 (6 oz each) salmon fillets
- 1 ½ pound asparagus, trimmed
- 1 tsp salt (or sea salt flakes)
- ½ teaspoon cracked black pepper
- 1 ½ tbsp chopped fresh dill
- 4 garlic cloves, minced
- 3 tbsp olive oil
- ½ lemon, juiced and zested
- 1 lemon, sliced
- Preheat oven broiler to high heat.
- Place the salmon fillets on a baking sheet.
- Arrange the asparagus around the salmon fillets in a single layer.
- Season the salmon and asparagus with salt and black pepper.
- Sprinkle the dill over the salmon fillets.
- In a small bowl combine the lemon juice and zest, olive oil and garlic and pour the mixture over the salmon and asparagus.
- Arrange the lemon slices over the salmon and asparagus.
- Broil for 8-10 minutes.
- Serve immediately.
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|Vitamin A||69.3 µg|
|Vitamin C||29.6 mg|
|Folic Acid (B9)||136.9 µg|