Heart Healthy Lemon & Herb Baked Salmon
Are you worried about developing heart disease? Maybe you had a serious talk with your doctor at your last appointment and you want to make some meaningful health changes. Or maybe you have a long family history of heart disease and you want to be proactive. No matter the reason, if you’re worried about developing heart disease, incorporating fish into your meal rotations a couple of times each week can reduce your risk.
Fatty fish (like salmon) are full of omega-3 fatty acids. Omega-3’s can help reduce your risk of developing heart disease by decreasing your blood pressure, cholesterol, and triglycerides. Omega-3s can also reduce inflammation throughout the body. This is particularly beneficial to your heart health because inflammation can do a number on your blood vessels.
Lemon & Herb Baked Salmon
In celebration of Valentine’s day (and heart health), I wanted to share my tried-and-true baked salmon recipe. Serves 4.
- (4) 6 oz salmon, skin left on
- ¼ cup fresh flat-leaf parsley, chopped
- ¼ cup fresh basil, chopped
- ¼ cup fresh dill, chopped
- 2-3 garlic cloves, minced
- 1 lemon, zest and juice
- 2 tbsp extra virgin olive oil
- Salt and pepper to taste
- Leave the fish on the counter for 15-30 minutes to allow it to come to room temperature.
- In the meantime, chop your herbs, zest your lemon, and set aside in a small bowl with the minced garlic cloves, lemon juice and extra virgin olive oil. Mix until well incorporated.
- Prepare a baking sheet by covering it with tin foil and rubbing a little bit of olive oil on the bottom. Place the salmon on the baking sheet with the skin size on the rack.
- Coat the salmon with the herbs/lemon/olive oil mixture. Spread out a thick layer of the mixture on top of the salmon filets.
- Place the salmon in the oven for 20-30 minutes or until flaky. If you want to remove the skin, now is the time to do it. Otherwise, season with salt and pepper and serve immediately.
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