Healthy Salmon Recipe Boasts Healthy Benefits
Salmon is an excellent source of protein and healthy fats. Since the body cannot make these nutrients, it is essential that they come from your regular diet.
Salmon is a nutritional powerhouse with an extensive list of health benefits. Salmon contains a healthy fat called Omega 3, a nutrient credited with decreasing inflammation, lowering blood pressure, reducing cancer risks and improving cellular function for your arteries. It’s also a great source of protein, high in B vitamins and potassium, assists in healthy thyroid function and weight loss. Eating the fish also improves brain function and helps repair damaged tissue.
Basically, everyone should have an easy baked salmon recipe in their back pocket. Because who doesn’t want all those awesome benefits?
{Image provided by @Hu_Food}
Adding an Easy Baked Salmon Recipe to Your Weekly Menu
Salmon is a flaky, fatty fish with a multitude of health benefits. The American Heart Association recommends two servings a week of oily fish, like salmon, high in Omega 3 fatty acids.
When adding this pink-plated nutritional beauty to your meal plan, you’ll want to know just how to make the best-baked salmon possible. I’ve added some guidelines for this easy baked salmon recipe.
For the best quality baked salmon:
- For salmon recipes, choose wild-caught when possible. The flesh should be vibrant-colored and moist.
- You’ll want your fish to be at room temperature before including it in your baked salmon recipe.
- Use foil for easy cleanup.
- Skin on. Leaving the skin on keeps in moisture. Place the salmon skin-side down. After baking, you can always remove the skin using a flexible spatula or knife.
- Be cautious when preparing salmon for the first time. It’s easy to overcook it. Perfectly cooked fish will be at 145 degrees F and will be flaky.
Great recipes make incorporating salmon into your diet easy and satisfying. If you’re looking for a quick and easy baked salmon recipe, try this one created by one of the LadyBoss® coaching clients. That makes this baked salmon recipe beautiful, tasty, and LadyBoss-approved!
Easy Baked Salmon Pesto with Asparagus, Pearl Onions and Purple Sweet Potatoes
This easy baked salmon recipe was designed by Kat Fox, a LadyBoss® Personal Results Coaching client, to be quick, easy and fit the LadyBoss blocking method, which lets you easily plan your meals to include the proper amounts of protein, fats, vegetables, and carbs.
Healthy Pesto Salmon
Equipment
- Foil
- Sheet pan
- Cutting board
- Knife
- 1⁄4 cup measuring cup
- Kitchen brush (a spoon will work just fine!)
- Medium-sized mixing bowl
- Small bowl
Ingredients
- Two 6-ounce salmon filets preferably center cut
- 1 small or 1⁄2 medium to large purple sweet potato (substitute with sweet potato or red potato if preferred)
- 1 ⁄2 bunch of asparagus
- 1 pearl onion
- 1 garlic clove
- 1 small jar of basil pesto
- Salt
- Pepper
- Preferred cooking oil olive oil, ghee, etc
Instructions
- Preheat your oven to 400 degrees.
- Cut two pieces of foil large enough to hold each piece of salmon and the asparagus and still close at the top. This will vary depending on the size of your fillet and the length of your asparagus. Fold each of the sides upward so they form a small “boat” and place them on the baking sheet.
- Thinly slice your purple sweet potato, I used a slicer here but it isn’t necessary, just ensure the potatoes are thin so they cook at the same rate as the salmon.
- Peel and eighth the pearl onion (quarter each half).
- Peel, smash and roughly chop the garlic clove.
- Cut approximately 1⁄2 inch off the bottom of the asparagus stalks.
- Add the potatoes to the medium mixing bowl and toss in preferred oil, salt, and pepper. Be careful not to add too much oil as the salmon’s natural oils will release over the potatoes while it bakes. Use just enough to coat the potatoes so the seasoning sticks!
- Create a small layer of potatoes in each of the foil boats ensuring not to overfill so the sides of the foil still close.
- Add the asparagus to the medium mixing bowl and toss in preferred oil, salt, and pepper.
- Add the asparagus, garlic, and 1/2 of the pearl onion to each foil boat.
- Lay the salmon filet over the potatoes, lightly season it with salt and pepper.
- Add 1⁄4 cup of basil pesto to a small bowl. Brush (or use the back of a spoon to “brush”) the pesto over the top of the salmon.
- Close all foil edges and place the baking sheet in the oven for 25-30 minutes, check on the salmon at the 25-minute mark.
What you’ll need to create this easy baked salmon recipe at home.
LadyBoss® is proud to offer thousands of recipe ideas in the LadyBoss® Pocket Personal Trainer! Try the Trainer app yourself and search the entire collection of recipes. There’s bound to be one (or two or three) that you’ll love.
