Lemon Herb Salmon
We know the myriads of health benefits of eating fish. The American Heart Association recommends eating fish, especially fatty fish, at least two times a week (a serving is 3.5 ounce cooked, or about ¾ cup of flaked fish). Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids, a type of fat shown to improve blood cholesterol levels. Additionally, fish is low in saturated fat, which is favorable for maintaining healthy blood cholesterol. Need more motivation? Fish cooks very quickly, meaning dinner will be on the table even sooner after walking in the door! No need to be intimidated by the thought of cooking fish at home. When possible, season with herbs, aromatics like garlic or citrus for extra nutritional benefit, like the recipe below.
Ingredients
- Olive oil, for the foil
- Four 4 ounce skinless salmon fillets (or favorite fish)
- Kosher salt and freshly ground black pepper
- 1 tablespoon unsalted butter, cut into 4 pieces
- 1 tablespoon chopped fresh dill and/or parsley
- Half a lemon
InstructionsPosition an oven rack in the top of the oven, and preheat to 450 degrees F. Line a baking sheet with foil and brush with oil.Place the salmon fillets in the middle of the prepared baking sheet. Sprinkle the tops with a dash of salt and a few grinds of pepper. Bake until the outside is opaque and slightly firm to the touch, while the inside flakes easily, 8 to 12 minutes, depending on the desired doneness. Like steak, doneness is a matter of personal preference, with rare being bright pink and orange being well done. Pregnant or immune-compromised individuals should always cook or order well done! Pro tip: make extras to eat throughout the week.!Remove the fillets from the oven, top each with a piece of butter and let melt over the top and down the sides. Sprinkle with herbs and lemon juice to taste and serve hot or warm. Bonus: Toss chilled leftovers on top of a salad for a lunch in a pinch!
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– Keeley Mezzancello. MS, RD CSCS | Health Advisor Email Keeley
