Easy Healthy Baked Salmon with Roasted Broccoli

I am a huge fan of salmon and a seafood lover in general. I enjoy the taste and health benefits of salmon. One it’s super easy to cook, which I promise to guide if you if your a little apprehensive, and two there are so many health perks.

Cooking fish, in general, can be a little nerve-racking and no one wants to eat or serve raw fish. UNLESS you’re getting sushi which is another love of mine. I know I used to avoid cooking fish and would only order it out at a restaurant. Well, today I’m going to share tips and a great easy healthy recipe for salmon. So now its time to cook at home and enjoy the health benefits of salmon.

Salmon comes in two different ways. There’s wild and farmed. Obviously wild comes from the wild and farmed means it’s coming from a place where huge amounts of fish are raised for food. Obviously wild will be more organic and natural for you since it’s raised naturally, but that’s if you can afford $35 dollars a pound. Or you can have the more cost-effective version which is farm raised and is usually around $7-8 dollars a pound.

Salmon has so many health benefits and one of the best is its omega-3 fatty acid content. Omega-3 fatty acids benefit our bodies in a few ways. One way is salmon can aid in decreasing inflammation of the body. Also salmon can decrease the risk of certain brain-related problems since DHA (a fatty acid) is found in the brain. The DHA can help decrease the risk of depression or hostility and help with slowing the cognitive decline in our older population. Also salmon has a high content of vitamin D which can also aid in cognitive functions. Another benefit of the omega-3 fatty acids is the ability to lock moisture into skin cells which makes our skin look more youthful, and also helps decrease skin blemishes. Lastly, salmon is a great source of protein to help maintain a healthy diet.

Now we know there are 2 types of salmon, we now know the amazing health benefits of salmon, so now its time to cook!

What I recommend when cooking fish. I love using copper pans. They make life so much easier, the clean up is so fast and it does not stick. I use a copper grate over a copper pan.

What do you need for this baked salmon and broccoli dish? You will need 1 lb of fresh salmon, fresh or squeezed lemon, 1 head of broccoli, basil, parsley and black pepper.

Ingredients:
-1 lb. of Salmon
-1 Lemon or 1/8 cup squeezed lemon.
-1 Tablespoon of Basil
-1 Tablespoon of Black Pepper
-1Tablepoon of Parsley
-1 Head of Broccoli

Directions:

  1. Preheat your oven to 375 degrees.
  2. Set your copper grated pan to the side. Or if you do not have a copper pan, a flat baking sheet with aluminum foil on top (spray with non stick spray).
  3. You have 2 options next. You can trim your pieces of salmon into smaller cuts, or you can cook a large piece. When I cooked (smaller left piece compared to large right piece) I had a large piece of salmon (which was almost 1lb itself) to the right. The left piece was about .3lbs. So you can use my pictures and measurements to compare for cooking length.salmon
  4. Chop your broccoli into smaller pieces and place on your pan.
  5. Place your fish on your pan with the broccoli. Add lemon, basil, pepper, and parsley on top of your fish and broccoli.
  6. Place your fish and broccoli into your oven. For smaller pieces (around .3lbs) the cook time is 15-18 minutes, while large pieces (almost 1lb) the cook time is 20-25 minutes. This is all dependent on your oven as well. So my tip to you. Error on the shorter time frame.
  7. When your timer is up (remember error on the low end), take a fork and try to break the fish up in the middle. The fish should flake away easily. If its too difficult or if feels gummy its not cooked yet. At this point I add 2 minutes to my timer and keep checking.
  8. Now its time to enjoy your easy yet delicious salmon dish!salmon

Chrissy 

 

 

 

 

 

 

 

Sources:

6 Health Benefits of Salmon