Simple Salmon Recipe
Research supports the importance of Omega-3s in the diet during pregnancy. Omega-3s (EPA/DHA) are essential for both neurological and early visual development of the baby. In addition, Omega-3s are important during postpartum, especially for lactating women as they support milk production. While many women are often concerned about eating fish due to its mercury levels-- wild salmon is a great lower mercury option. Women should aim to eat 2 servings of fish per week (ideally cold water sources such as salmon, trout, catfish, shrimp). Plant sources of Omega-3s such as walnuts and flaxseeds contain a different form of Omega-3s (AHA), which is inefficiently converted to EPA/DHA in our bodies. Therefore to get the most benefit, it is best to focus on the fish sources. Enjoy this easy Salmon recipe for a quick Omega-3 boost!
SIMPLE SALMON RECIPE
- 1 pound wild caught salmon
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 3 tablespoons melted ghee or olive oil
- 1 teaspoon salt
- ¼ teaspoon black pepper
- ¼ teaspoon oregano
- ¼ teaspoon paprika
- ¼ teaspoon garlic powder
- 1 tablespoon chopped parsley, for garnishing
- Preheat oven to 375 degrees F. Line a baking sheet with foil. The piece of foil should be big enough to fold over and seal the fish.
- In a small bowl, add lemon juice, garlic, and melted ghee or oil. Whisk everything together.
- Place salmon on prepared baking sheet.
- Pour the butter mixture over the salmon.
- Season with salt, pepper, oregano, and paprika, garlic.
- Fold the sides of the foil over the salmon. Make sure it is well sealed so the sauce does not leak.
- Place into oven and bake until cooked for about 20-25 minutes*.
- Open the foil and broil the fish for 2-3 minutes. Be careful not to burn the fish!
- Remove from the oven. Using a spoon, pour some of the sauce left in the foil onto the salmon before serve. Then, garnish with parsley.
- Serve it with veggies, salad, rice or quinoa.
* Baking time may vary slightly due to the thickness of fish and your oven. Check the salmon every 5 mins after the cooking time. If pregnant be sure to cook until fish reaches an internal temperature of 145 F.