Intro: Heart Healthy Herb Baked Salmon
The benefits of salmon are generally well-known: increased heart health, reducing the bad cholesterol while increasing the good, increased muscle and tissue health, and it offers boosts to your brain and nervous system. With just a few seasonings, a tiny dab of olive oil, and maybe a quarter of an hour, you can create a dish that is not good for your overall health, but is also quite delicious as well. There is no reason why eating healthy should taste like cardboard.
Step 1: Hunting and Gathering
Gathering the necessary supplies for this delicious, tender and flaky dinner won't take you but all of 5 minutes (unless you need a quick trip to the store. Then it may take a bit longer.)
- 4 fresh cut salmon fillets (you can use frozen, but fresh is better. Frozen fillets would need to thaw overnight in the fridge first.)
- 1 tsp garlic powder
- 1 tsp seasoned salt
- 1/2 tsp dill
- 1 tsp parsley
- 2 tsp olive oil
You can add in onion powder if you'd like, as well.
Step 2: Getting to Work
Preheat your oven to 450ºF.
Grease a baking dish or pan. You can also line it with foil, if you want to skip on the clean up portion. Lay the fish filets into the pan, skin side down. Don't worry about the skin. After cooking, the meat will separate from the skin cleanly and with no effort on your part.
In a small mixing bowl, stir together your seasonings. Brush the 2 tsp of olive oil onto the tops of filets. Using a spoon, sprinkle the seasonings onto the tops of the filets, then place the baking dish into the oven. Cook for 10-12 minutes.
Be careful not to go over the baking time, and set a timer. If you cook salmon for too long, it dries out and becomes chewy. Cook it for the recommended time, and it will come out flaky, moist, and perfect.
Step 3: Time to Eat
Once you take your salmon out of the oven, use a pair of forks or a set of tongs to pull the filets off the skin and place onto your plate. Feel free to serve with whatever sides you like. Steamed vegetables and plain wild rice is my guilt-free, go-to favorite for this dish.
Make sure to time your sides to finish at the same time as the fish. There really isn't any beating freshly cooked, hot food.
Runner Up in the
Healthy Eating Contest