Lemon Herb Baked Salmon with Asparagus


Try this tasty lemon herb baked salmon with asparagus

This recipe is perfect for American Heart Month! It's packed with protein from salmon, boasts healthy fats (mostly the good kind!), and is low in saturated fat. The bright lemon and herb flavors make it a delicious and satisfying meal.

Yields: 2 servings

Prep time: 10 minutes

Cook time: 15-20 minutes

Ingredients

  • 2 (4-6 oz) salmon fillets, skin on or off (choose wild-caught if possible)
  • 1 bunch asparagus, trimmed
  • 1 lemon, thinly sliced
  • 2 tablespoons fresh herbs (dill, parsley, thyme – or a mix!), chopped
  • 1 tablespoon olive oil
  • Salt and pepper to taste

Instructions

  1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
  2. Prepare the asparagus: Toss the asparagus with 1/2 tablespoon olive oil, salt, and pepper. Spread in a single layer on one side of the baking sheet.
  3. Prepare the salmon: Place the salmon fillets on the other side of the baking sheet. Drizzle with the remaining 1/2 tablespoon olive oil. Season with salt, pepper, and half of the chopped herbs. Top each fillet with 2-3 lemon slices. Sprinkle with the remaining herbs.
  4. Bake: Bake for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork, and the asparagus is tender-crisp. Cooking time may vary depending on the thickness of the salmon fillets.
  5. Serve immediately.

Heart-Healthy Highlights

  • Salmon: Rich in omega-3 fatty acids, which are beneficial for heart health. Omega-3s help lower triglycerides and blood pressure.
  • Asparagus:  A good source of fiber, folate, and potassium, all important for cardiovascular health.
  • Lemon:  Provides Vitamin C and antioxidants.
  • Olive oil: Contains monounsaturated fats, which can help lower LDL ("bad") cholesterol.
  • Low in saturated fat: This recipe avoids butter or high-fat ingredients, keeping the saturated fat content low.

Tips and Variations

For extra flavor, add a sprinkle of garlic powder or red pepper flakes. You can substitute other vegetables like broccoli, green beans, or Brussels sprouts for the asparagus.

If you prefer a crispier asparagus, broil it for the last 2-3 minutes of cooking. Serve with a side of quinoa or brown rice for a more complete meal.

This recipe is a delicious and easy way to enjoy a heart-healthy meal. Remember to consult your doctor or a registered dietitian for personalized dietary advice. Enjoy!

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Disclaimer: This recipe is for informational purposes only and does not constitute medical advice. Consult with your doctor or a registered dietitian before making significant dietary changes, especially if you have underlying health conditions.