Do you like Salmon? Then, definitely, this is the best recipe for Baked Salmon with Garlic Butter Sauce Recipes You have to try it. Check this recipe as it is one of my favorites.
How to make garlic butter sauce?
1. Mince your garlic cloves.
2. Rub the minced garlic all over your salmon
fillets.
3. Combine lemon juice with melted butter and pour
it all over your salmon and asparagus.
How long to bake salmon?
Salmon only needs 8-10 minutes cooking time in a hot,
preheated oven (400°F or 200°C). I broil/grill ours in the last 2 minutes of
cook time to get those crispy, golden charred edges.
INGREDIENTS
· pound (500 g)
fingerling potatoes, halved
(or Yukon golds or halved white/red baby potatoes)
·
2 tablespoons olive oil
·
1 1/2 teaspoons salt, divided
·
1/2 teaspoon cracked
black pepper, divided
·
4 (6 oz |
170 g) skinless salmon fillets
·
2 1/2 tablespoons minced
garlic, divided
·
2 tablespoons fresh
chopped parsley
·
1/3 cup freshly
squeezed lemon juice
·
1/2 cup melted
unsalted butter
·
3 bunches
asparagus, (18 spears, woody ends removed)
·
2 tablespoons dry
white wine (substitute with 1/4 cup low-sodium chicken
broth)
·
1 lemon sliced
to garnish
INSTRUCTIONS
1. Heat oven to 400°F | 200°C. On a large
rimmed baking sheet, toss together potatoes with the oil, 1/2 tablespoon of
garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Spread out in an even layer
and roast for 15 minutes until they're just starting to soften and brown.
2.
Push
potatoes to one side of the sheet pan and arrange salmon down the centre. Rub
salmon evenly with 1 1/2 tablespoons of the minced garlic and 2 tablespoons of
parsley. Add the asparagus to the other side of the pan.
3.
Combine 1/4 cup of lemon
juice and 1/4 cup of the melted butter together and pour the mixture over the
salmon and asparagus. Season everything with the remaining salt and pepper.
4.
Return to oven and continue
baking until the potatoes are golden and fork-tender and the salmon is opaque
throughout, (about 10 minutes). Optional: broil in the last 2 minutes for
charred edges.
5.
Meanwhile, in a small bowl,
combine the remaining butter, garlic and lemon juice with the wine (or chicken
stock). Serve with the salmon, veggies and lemon slices!
Salmon Benefits
It's rich in omega 3 fatty acids
Salmon is a wonderful source of omega 3 fatty acids, Keri
Gans, a New York-based RDN, tells Health. According
to the Office of Dietary Supplements (ODS), a division of the National
Institutes of Health, research has proven that omega 3s offer a variety of
health benefits, including relieving symptoms of dry eye disease, helping
manage symptoms of rheumatoid arthritis, and improving cognitive
function.
Salmon is a great source of protein
According to the USDA, 100 grams of salmon provides nearly 20 grams
of protein. (FYI: Females 14 and older need 46 grams of protein a day.) Protein
is essential in helping your body thrive, and not getting enough can lead to
muscle loss.
It can help your body regulate your sleep
Salmon also includes an amino acid called tryptophan, Gans says.
Tryptophan is an essential amino acid, according to the US National
Library of Medicine's MedlinePlus website. This means you have to get it from
your diet as your body won't produce it.
It has vitamin A, which supports eye health
If you're low on vitamin A, you should definitely consider adding
salmon to your routine. Gans says salmon is rich in vitamin A, which is an
immune-boosting nutrient. Per the ODS, vitamin A is important not only for
immune function but also reproduction and vision.
Check 13 Salmon benefits according to nutritionists!
The vitamin D in salmon supports your immune system
Salmon is a good source of vitamin D. Vitamin D can be
obtained via sunlight and foods, according to the ODS, which points out
that it helps your body absorb calcium.
It has vitamin B12, which keeps you from getting tired
Another nutrient salmon contains is vitamin B12, Maxine Smith, a
registered dietitian at Cleveland Clinic's Center for Human Nutrition, tells Health. Getting enough B12 is important, the ODS says,
because a deficiency can cause weakness, tiredness, constipation, and loss of
appetite.
Salmon is a good source of B3 (niacin)
Vitamin B3 (also known as niacin) can be found in salmon as well,
Smith says, and its job is to transform the food you eat into the energy your
body needs, the ODS states. Also worth noting: Vitamin B3 plays a role in
keeping your cells functioning.
It can help regulate your thyroid hormones
Selenium is yet another immune-boosting nutrient found in salmon.
Foods with selenium provide a number of health benefits, as the nutrient plays
a role in thyroid hormone metabolism, reproduction, DNA synthesis, and more, per
the ODS.
Salmon has zinc, which you should eat every day
You should be consuming zinc, found in salmon, daily, according
to the ODS, which states the essential mineral "is required to maintain a
steady state because the body has no specialized zinc storage system" and
that it supports immune function.
Salmon is rich in glutamine
Glutamine, too, is found in salmon, Gans says. This amino acid (a
building block of protein) assists in energy production, per the ODS.
The iron in salmon helps keep your tissues alive
Smith adds that salmon is a good source of iron, which is crucial
for many bodily processes. Iron helps with the transfer of oxygen from your
lungs to other tissues, and it also supports muscle metabolism.
It contains an antioxidant
Lastly, an antioxidant called astaxanthin can also be found in
wild-caught salmon. Antioxidants also support cell functioning, and they can
protect your body against disease, per the National Center for
Complementary and Integrative Health, a branch of the NIH.
Eating salmon is good for the environment
Salmon is a great choice for the environmentally conscious eater,
since eating salmon can do more than boost your own health.
Check also this
recipe of Herb and chilli calamari for breakfast.
Have a Wonderful Morning!
Comments
Post a Comment