This is the perfect mid-week meal! Fish and shellfish are nutrient dense and salmon is no exception. It is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12) but it is their content of omega-3 fatty acids that receives the most attention, and rightly so. It is this essential fat which is responsible for oily fish’s reputation as a valuable ‘brain food’.
Secondly, Salmon is one of the most nutritious foods on the planet. This popular fatty fish is loaded with nutrients and may reduce risk factors for several diseases. It’s also tasty, versatile and widely available. Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA.
A 100g portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.6 grams. Unlike most other fats, omega-3 fats are considered “essential,” meaning you must get them from your diet since your body can’t create them.
Consequently, It is also an excellent source of B vitamins. These vitamins are involved in several important processes in your body. Including turning the food you eat into energy. Creating and repairing DNA and reducing the inflammation that can lead to heart disease. Studies have shown that all of the B vitamins work together. To maintain optimal functioning of your brain and nervous system. Unfortunately, even people in developed countries may become deficient in one or more of these vitamins.
Perfect Zesty Roast Salmon Every Single Time
Salmon is one of the most nutritious foods on the planet and this super easy mid-week meal is delicious!
- FOR THE LEMON BUTTER SAUCE:
- 120ml lemon juice
- 200g chilled butter, diced
- salt & pepper
- FOR THE SALMON FILLETS:
- 2tbsp olive oil
- 1 fennel bulb, thickly sliced
- handful of dill, roughly chopped
- 2 lemons, thinly sliced
- 4 garlic cloves, whole
- 4 thick salmon fillets, with skin on
Heat the oven to 220°C. First make the lemon butter sauce. Bring the lemon juice to the boil in a pan over a medium heat. Whisk in the diced butter, a little at a time, until melted and well combined. Remove from the heat and allow to cool slightly while cooking the fish.
Drizzle a roasting tray with olive oil and cover with the fennel, dill, garlic and lemon slices. Place in a hot oven and roast for 5 minutes.
Meanwhile, season the salmon fillet with plenty of salt and pepper. Heat a large non-stick pan over a high heat. When it’s hot, add the salmon, skin side down, and cook until the skin is crisp.
Remove the tray from the oven, and place the seared salmon fillet, skin-side up, on top. Return to the oven and cook for 5 minutes. Serve with the lemon butter sauce, enjoy!
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