Wild salmon is one of those super healthy tasty foods that can be prepared in a variety of ways: baked, grilled, poached, or grilled to provide you with a quick, delicious meal that is packed with so many nutritional benefits. Over the years, I have prepared salmon in many different ways and all of my recipes have always involved a very few ingredients because I love my fish fresh and simple. just the way it should be. So tonight, I am sharing with you my super quick recipe for Baked Salmon.
By the way, if I may let you in on a little secret…I am not very good with “measuring” when I cook. I like to eye-ball a lot! So, please keep in mind that my measurements are based on personal preference (I love lemon, for example, so I might squeeze the whole thing in), and if you don’t, use your judgment and squeeze only a half. I add white wine to pretty much any fish that I cook, this again, is a personal preference. No matter how you tweak the ingredients, it won’t spoil the recipe. Trust me. It will only be adjusted to your liking. Ingredients is the key. Not so much the measurements.
So, onto the recipe….
Once you get your wild salmon fillets rinsed and ready, you will need to whisk together a quick marinade using the following ingredients:
- olive oil (2 Tbs)
- garlic (4 cloves
- dry white wine (1/2 cup)
- honey (1 Tbs)
- soy sauce, tamari sauce, or Bragg’s liquid aminos (2 Tbs)
- lemon (1/2 squeezed)
- mix of spices; salt and pepper will do just fine, but you can use whatever else you like for extra kick. (I use Simply Organic citrus ‘n herb blend: sesame seed, orange peel, lemon peel,garlic, onion, parsley, coriander, fennel)
Take a dish of a size where your salmon fillets will fit in snugly and pour the marinade over the fillets. Cover the dish with plastic wrap and put in the fridge. This marinade will work great in as soon as 30 min, but you can keep it in there for up to 6 hours.
When you are ready to bake your salmon, make sure your over is pre-heated to a 400 degrees.
Arrange your salmon fillets in a baking dish or on a baking tray
Cover with aluminum foil and bake for 15-20 minutes.
In the meantime, make your side dish. Salmon is delicious with any veggie, whole grains, or potatoes. My choice of the side dishes were steamed asparagus (with a drizzle of olive oil and a dash of ground pepper) and spinach (sauteed with garlic and olive oil)
Nutritional benefits of wild salmon:
- Omega 3 fatty acids
- High Quality Protein
- Essential Amino Acids
- Vitamin A
- Vitamin D
- Vitamin B6
- Vitamin B
- Vitamin E
- Good amounts of calcium, iron, zinc, magnesium, and phosphorus
More reasons to get wild about your wild salmon is that Omega-3 fatty acids do the following:
- Protect heart health
- Reduce risk of sudden death from heart disease
- Reduce risk of stroke
- Reduce chance of heart disease in Type 2 Diabetes
- Essential in infant brain and eye development during pregnancy and infancy
- Improve blood lipid patterns
- Improve blood vessel function
- Improve symptoms of immune and inflammatory disorders such as rheumatoid arthritis, Chrone’s disease and some skin conditions
- Reduce the risk of some mental disorders such as Alzheimer’s disease and depression