HEALTHY BENEFITS OF EATING SALMON
First of all, Salmon also provides important amounts of the antioxidant amino acid taurine. Also, Salmon is an excellent source of vitamin B12, vitamin D and selenium. In addition, it is a good source of niacin, omega-3 fatty acids, protein, phosphorus and vitamin B6. It is also a good source of choline, pantothenic acid, biotin and potassium.
1. Rich in Omega-3 Fatty Acids
Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA. Unlike most other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet since your body can’t create them.
2. Great Source of Protein
Salmon is rich in high-quality protein. Like omega-3 fats, protein is an essential nutrient that must be consumed through your diet. A 3.5-ounce serving of salmon contains 22–25 grams of protein.
3. High in B Vitamins
Salmon is an excellent source of B vitamins. Studies have shown that all of the B vitamins work together to maintain optimal functioning of your brain and nervous system. Unfortunately, even people in developed countries may become deficient in one or more of these vitamins.
4. Good Source of Potassium
Salmon is quite high in potassium. One study found that restricting potassium led to an increase in water retention and blood pressure in healthy people with normal blood pressure. Potassium helps control your blood pressure. It also reduces your risk of stroke.
5. May Reduce the Risk of Heart Disease
Eating salmon on a regular basis may help protect against heart disease. This is due, in large part, to salmon’s ability to boost omega-3s in the blood. Many people have too many omega-6 fatty acids in their blood, in relation to omega-3s.
6. May Benefit Weight Control
Consuming salmon frequently can help you lose weight and keep it off. Like other high-protein foods, it helps regulate the hormones that control appetite and make you feel full. In addition, your metabolic rate increases more after eating protein-rich foods like salmon, compared to other foods.
7. Can Help Fight Inflammation
Salmon can be a powerful weapon against inflammation. Several studies have found that eating more salmon helps reduce markers of inflammation in people at risk for these and other diseases.
8. Delicious and Versatile
Salmon is undeniably delicious. This has a unique, delicate flavor with a less “fishy” taste than many other fatty fish, such as sardines and mackerel. It’s also extremely versatile. Salmon can be steamed, sautéed, smoked, grilled, baked or poached. It can also be served raw in sushi and sashimi. Additionally, canned salmon is a quick and inexpensive option that provides the same impressive health benefits as fresh fish. In fact, almost all canned salmon is wild rather than farmed, and its nutrition profile is excellent.
Lemon Garlic Baked Salmon with Asparagus is your perfect choice!
INGREDIENTS
- 4 – 6 (6 oz or 170 g) salmon fillets, skin removed
- 2 tablespoons minced garlic
- 2 tablespoons fresh chopped parsley
- ⅓ cup freshly squeezed lemon juice
- Olive oil cooking spray
- 1 teaspoon Kosher salt (or sea salt flakes)
- ½ teaspoon cracked black pepper
- 4 bunches asparagus (24 spears), woody ends removed
- 1 lemon, sliced to garnish
- ⅓ cup beans/peas or any other greens
INSTRUCTIONS
- Preheat oven broiler (or grill) to high heat. Line a baking sheet with aluminium foil. Arrange oven shelf to the second top shelf (about 8-inches from the heat element).
- Place the salmon on a large baking tray. Rub each fillet evenly with the garlic and parsley to evenly coat; pour over the lemon juice. Spray with a light coating of olive oil spray and season with salt and pepper. Arrange the asparagus and greens around the lemon garlic baked salmon in a single layer, and place the lemon slices over the top.
- Broil (or grill) for 8-10 minutes, or until lemon garlic baked salmon is cooked through to your liking (we find 8 minutes is perfect if the oven is hot).
- Serve Lemon Garlic Baked Salmon with the asparagus and beans/peas and a side salad.
