Taiwo OlawuyiBaked salmon with dill and lemon is a delicious and nutritious dish that’s easy to prepare. Salmon is a great source of protein, omega-3 fatty acids, and various vitamins and minerals.
Dill and lemon add a burst of fresh flavor to the dish. Besides, baked salmon with dill and lemon offers a range of nutritional benefits due to its combination of high-quality protein, healthy fats, vitamins, and minerals.
Nutritional properties
Salmon
- High-Quality Protein: Salmon is an excellent source of complete protein, providing all the essential amino acids your body needs.
- Omega-3 Fatty Acids: Salmon is rich in omega-3 fatty acids, particularly EPA and DHA. These fatty acids are known for their heart health benefits, reducing inflammation, and supporting brain health.
- Vitamin D: Salmon is one of the few dietary sources of vitamin D, which is crucial for bone health, immune function, and overall well-being.
- B Vitamins: Salmon contains various B vitamins such as B6, B12, niacin, and riboflavin, which play roles in energy metabolism and maintaining healthy skin, nerves, and blood cells.
Dill
- Antioxidants: Dill is rich in antioxidants, such as flavonoids and polyphenols, which help protect cells from oxidative stress and reduce inflammation.
- Digestive Health: Dill contains compounds that may aid in digestion and relieve bloating and gas.
Lemon
- Vitamin C: Lemons are a great source of vitamin C, an antioxidant that supports the immune system, skin health, and wound healing.
- Citric Acid: The citric acid in lemons may aid digestion and promote the absorption of certain minerals.
Olive Oil:
- Healthy Monounsaturated Fats: The olive oil used in the dish provides monounsaturated fats, which are heart-healthy fats that can help reduce bad cholesterol levels.
Nutritional Benefits
- Heart Health: The combination of omega-3 fatty acids, lean protein, and monounsaturated fats in salmon and olive oil can contribute to cardiovascular health.
- Brain Health: The omega-3 fatty acids found in salmon are associated with improved cognitive function and brain health.
- Immune Support: The vitamins and antioxidants in dill and lemon, as well as the immune-supportive properties of vitamin D, can help strengthen the immune system.
- Anti-Inflammatory: Omega-3 fatty acids, antioxidants, and other compounds in this dish may help reduce inflammation in the body.
Here’s how you can prepare baked salmon with dill and lemon:
Ingredients
- 2 salmon fillets (about 6 oz each), skin-on or skinless
- 2 tablespoons fresh dill, chopped
- 1 lemon, thinly sliced
- 2 tablespoons olive oil
- Salt and pepper, to taste
Instructions on how to prepare baked salmon with dill and lemon
- Preheat the Oven: Preheat your oven to 375°F (190°C).
- Prepare the Salmon: Pat the salmon fillets dry with paper towels. If your salmon has skin, you can leave it on for baking or remove it, depending on your preference. Season both sides of the fillets with salt and pepper.
- Lemon Slices: Line a baking sheet with parchment paper or lightly grease it. Place half of the lemon slices on the baking sheet to create a bed for the salmon.
- Place the Salmon: Lay the seasoned salmon fillets on top of the lemon slices.
- Dill and Lemon Topping: Drizzle olive oil over the salmon fillets. Sprinkle the chopped dill over the fillets. Place the remaining lemon slices on top of the salmon, covering the fillets as much as possible.
- Bake: Place the baking sheet in the preheated oven and bake for about 12-15 minutes or until the salmon flakes easily with a fork. Also, cooking time may vary depending on the thickness of the fillets.
- Serve: Once baked, carefully transfer the salmon fillets to serving plates. Garnish with additional fresh dill if desired. The baked lemon slices can be served alongside the salmon for extra flavor.
- Optional Sides: This baked salmon dish pairs well with a variety of sides, such as steamed vegetables, quinoa, brown rice, or a mixed green salad.
Note: It’s important to note that the nutritional content of the dish can vary based on portion sizes and specific ingredients used.
If you have specific dietary goals or health concerns, consider consulting with a registered dietitian or healthcare professional for personalized advice.
Finally, feel free to adjust the quantities of dill, lemon, and other seasonings to suit your taste preferences. Enjoy your baked salmon with dill and lemon as part of a well-rounded and nutritious meal.
Taiwo Olawuyi
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