If you had to guess, what country has the healthiest eating habits? France? Japan? Spain? Italy? You would be wrong. The honor goes to Greece where the traditional Mediterranean diet reigns supreme. Centered around fruits, vegetables, whole grains, nuts, and olive oil, this healthy way of eating has been linked with lower rates of heart disease, cancer, and Alzheimer's disease. Wondering how to bring a bit of the Med into your life? Check out our Roasted Salmon below...
Have you ever eaten salmon? If not, you're missing out on one of the most nutrient-rich foods there is. Salmon is high in omega-3 fatty acids, which are beneficial for your heart, brain, and skin.
It's also a good source of protein and vitamin D. So what are you waiting for? Head to the grocery store and pick up some wild Alaskan salmon today! You'll be glad you did.
Asparagus is a vegetable that is packed with nutrients and health benefits. It is low in calories and carbs, but high in fiber. Asparagus also contains antioxidants and anti-inflammatory agents that can help improve your overall health.
Eating asparagus regularly may help protect against cancer, heart disease, and other chronic conditions. So if you're looking for an easy way to improve your health, add asparagus to your diet!
Roasting salmon is an easy way to prepare it without having to use the stovetop. It's important, though, that you don't overcook your fish, or else it will be dry and flavorless. Salmon is done when the flesh flakes apart easily with a fork; this typically takes 4 to 6 minutes per inch of thickness (measured at its thickest part).
And remember that no matter how much you salt your fish before cooking, you always want to serve it with fresh lemon juice squeezed over top for added oomph!
While I've provided oven temperature and baking times in the recipe below, please keep in mind that all ovens are different so make sure to monitor your fish while baking. You may need to adjust the temperature of your oven up or down depending on your particular unit
- Preheat oven to 400 degrees
- Line a baking sheet with parchment paper and place the asparagus on it
- Drizzle the asparagus with olive oil and sprinkle with salt, pepper, and lemon zest
- Place the salmon filets on top of the asparagus
- Squeeze fresh lemon juice over the salmon and asparagus
- Roast in preheated oven for 18-20 minutes or until salmon is cooked through
Another recipe you might like: White Bean Dip with Baked Pita Chips
Making DILL Sauce
There are many dill sauce recipes at varying degrees of complexity, so it is important to find a recipe that suits your own needs first and then learn how to make that particular dill sauce. For example, there are some recipes that can be made in just minutes while others take hours to prepare on your stovetop. The following is only one example of how to make dill sauce, but there are many more variations available on the web.
A quick and simple Dill Sauce for Salmon Recipe:
- ½ cup of Sour Cream
- 2 tbsp. of finely chopped fresh or dried Dill (fresh is preferred)
- 1 teaspoon of finely chopped Chives (fresh is preferred)
- 1 teaspoon of Lemon juice
- Salt and Pepper to taste.
Combine all ingredients in a bowl and mix well. Garnish with small Dill sprigs, serve immediately or chill before serving. Serve with fresh Salmon or other types of fish that you prefer. This sauce should be served cold or at room temperature
33 g fat (6 saturated fat)
78 mg chol.
708 mg sodium
22 g carb.
4 g fiber
2 g sugars
33 g protein
Roasted Salmon and Asparagus with Dill Mustard Sauce
12 oz gold/and or purple baby potatoes, halved
4 Tbsp. Olive oil
¾ tsp. salt
½ tsp. Black pepper
1 1 ¼ - lb fresh skinless salmon fillet, cut into 4 portions
1 lb asparagus, trimmed
4 fresh dill sprigs
3 Tbsp. Dijon mustard
1 Tbsp. Drained capers
¼ cup chopped fresh dill