About the Recipe
Improve your heart health, lower inflammation and boost your brain function all in 30 minutes. Seems too good to be true, nope salmon is an excellent and easy way to eat healthy for your body and your brain. Packed with omega 3, B12, protein and ZERO carbohydrates.
The astaxanthin pink/ orange colour in salmon is one of the most potent antioxidants found in nature and assists the omega 3 in protecting your heart, nervous system and skin from cellular damage.
INGREDIENT | BENIFITS |
Salmon | Omega 3 fatty acids, assist in lowering blood pressure, arterial plaque and decreasing rise of cardiovascular disease. The combination of omega 3, antioxidants and astaxanthin lower systemic inflammation and assist in preventing digestive flares. Zero carbs result on no blood sugar spikes. B vitamins & niacin assist in turning food into lasting energy while supporting healthy brain function and cellular repair. Antioxidants and fatty acids keeps skin hydrated from the inside out. |
Dill | Flavonoids fight cell damage Reduces bloating Contains potassium, manganese and calcium. |
Parsley | Contains iron, magnesium and calcium | Aids digestion | Vitamin K for bone mineral density | Aids blood clotting. |
Garlic | Lowers cholesterol Supports blood pressure & regulates blood pressure |
Mushrooms | Low in calories 1 cup is 15 calories Antioxidants for immunity Fat free & low sodium aiding a healthy heart Potassium to assist in maintaining blood pressure Fiber to aid digestion |
Spinach | Protects eye health, reducing risk of cataracts Heart health, potassium & nitrates that relax blood vessels Immune support, vitamin A & C to fight illness and skin health Bone strength, magnesium, calcium, vitamin K for maintenance |
Black pepper | Contains piperine which aids in vitamin and mineral absorption Fights cell damage Stimulates digestive juices |
Thyme | Vitamin C, assists in immune cell production. Vitamin A, protects vision & healthy mucous membranes. Vitamin K, assisting with bone formation and efficiency in blood clotting. Iron, essential for red blood cell creation and circulation. |
Ingredients
2 salmon portions
1 lemon
1 sprig fresh thyme
1 sprig fresh parsley
1 sprig fresh dill
2 cloves garlic
squirt of olive oil
Accompaniments
250g brown mushrooms
1 bunch spinach
6 Brussles sprouts
1 clove garlic
4 cups brown rice or quinoa
Preparation
Wash salmon of any albumin.
NOTE: this will depend on where you have purchased, often the pre-packaged can develop albumin (slime) which is actually protein that has come from the salmon when undergoing temperature changes.
Lay a large enough piece of foil or baking paper on the bench and lightly cover any part of the sheet that comes into contact with the salmon.
NOTE: this will assist in the fish not sticking.
Lay your salmon skin side down and add finely grated garlic, fresh herbs on the stem and 3 or 4 thin slices of lemon.
NOTE: leaving the skin on even though you aren’t consuming is important. Hold the meat together, acts as a barrier from the heat of the baking tin, traps moisture & traps in the healthy fat layer.
Wrap the salmon completely ensuring that steam can escape.
Place onto a baking tray and into the oven at 200c / 392f for 15 min.
NOTE: internal temperature needs to reach 65c/ 149f
Remove from the oven and set to the side to rest for a moment as it will be extremely hot. This will give you time to plate up your rice and vegetables.
If you are feeling fancy
You can remove the salmon a few degrees before done and broil / grill for a few minutes to create a little colour and will enhance the taste.
NOTE: be sure to remove the lemon and herbs so they don’t burn.