Baked Salmon and Asparagus
Ingredients:
- 1 pound asparagus, tough ends trimmed
- 2½ tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon salt, divided
- 1 teaspoon freshly ground pepper, divided
- 4 (5-ounce) salmon fillets
- 1 lemon, thinly sliced
Directions:
- Preheat oven to 400°F.
- Cut four sheets of aluminum foil about 14” long. Place 8 spears of asparagus on each piece of foil.
- In a small bowl, stir together oil and garlic. Drizzle 1 teaspoon of the oil mixture over the asparagus. Sprinkle with ½ teaspoon salt and ½ teaspoon pepper.
- Sprinkle remaining salt and pepper on each side of the fillets. Place on top of the asparagus. Drizzle 1 teaspoon of the oil mixture over the top of each fillet. Top with two slices of lemon.
- Wrap the foil inward over the salmon, then fold in the top and bottom of the foil to enclose the fillet and asparagus.
- On a baking sheet, place the foil pouches in a single layer. Bake until salmon is cooked through—about 20 minutes.
| NUTRITIONAL INFO | PER SERVING |
|---|---|
| Calories | 400 (250 from fat) |
| Total fat | 28g |
| Saturated fat | 6g |
| Cholesterol | 80mg |
| Sodium | 670mg |
| Carbohydrate | 7g (3g dietary fiber, 3g sugar) |
| Protein | 32g |
I love to use produce at the peak of its season, this is when it’s less expensive and has the best flavor. While you can typically buy asparagus year round, its season is from February to June, with the peak being April. When asparagus season comes around, buy bundles and enjoy the crisp, light flavor. To make sure you are getting the best asparagus look for it to be bright green with no signs of shriveling. If you aren’t going to use the asparagus right away, trim the cut ends and stand them in a glass or jar of water in the refrigerator, this will keep the asparagus in its prime condition longer.
Asparagus is loaded with many nutrients and low in calories, making it an excellent addition to any meal. Asparagus, like other green vegetables, is high in antioxidants, vitamin E, and C . Antioxidants help protect your cells from harmful free radicals that can accumulate in the body and may reduce your risk of chronic diseases. Asparagus is high in fiber, which is necessary for good digestive health. Fiber also helps with feelings of satiety keeping you feeling full longer.
Asparagus has many other nutrients, but some things it does lack are B12 and vitamin D. So serving it with salmon, which is high in both B12 and vitamin D makes them a perfect nutritional pair and a delicious flavor combination.
The American Heart Association recommends a healthy diet that includes fish at least twice a week. Salmon provides an excellent source of protein, omega 3s, and is high in vitamin B12, and vitamin D (wild salmon has even more vitamin D). Omega-3 fatty acids have been linked to lower blood pressure and reduced triglycerides. Vitamin B12 helps in a particular type of anemia that can make people tired and weak. Vitamin D is important to help the body absorb calcium and promote bone growth supports the immune system, nervous system and brain. Most people know it as the sunshine vitamin but it can also be found in the foods you consume which is particularly important in the winter or if you live in a climate with little sun exposure.
Salmon is an excellent source of protein so this recipe has a whopping 32 grams of protein per serving. Protein is an important building block for your muscles, cartilage, skin, and blood cells! It is also more filling than carbohydrates and requires more of your body’s energy to digest it, so extra protein is helpful for those who are trying to build muscle or lose weight. This meal is full of beneficial nutrients and making it in a foil packet is a perfect, mess-free way to enjoy fish.
WARNING: This post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFit assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article.
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June 14, 2015