BLOG

Heart Healthy Lemon & Herb Baked Salmon

salmon-1054602-unsplash

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.

Ingredients

 

  • (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

Instructions

 

  1. Leave the fish on the counter for 15-30 minutes to allow it to come to room temperature.
  2. 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.
  3. 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.
  4. Coat the salmon with the herbs/lemon/olive oil mixture. Spread out a thick layer of the mixture on top of the salmon filets.
  5. 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.

 

Regular Dose of Diabetes Smarts

The 5 Best Foods for Healthy Skin: Fatty Fish

Beauty from Within: The 5 Best Foods for Healthy Skin

Healthy Eating While Camping - Chopping Veggies by a Rocky River

A Guide to Eating Healthy While Camping

christopher-jolly-616571-unsplash

How to Use Sleep to Manage your Diabetes and Lose Weight

Angela Manderfeld-42-Edit_clipped

Even though diabetes is present in your life, there is hope. Hope that harmony between you and diabetes can be attained.

Angela Manderfeld, RD

Outsmart your diabetesTagline_Color_900

Your Weapon for the War

Get this newsletter for the latest series to show your disease you mean business.

Please enter a valid email address.
Something went wrong. Please check your entries and try again.
Angela Manderfeld_Diabetic Symptoms_Angela at computer_600

Virtual Coaching

You don’t even have to go out to outsmart diabetes. Find out about my virtual services — delivered by video right through your computer!