Anything salmon is a favorite in our house since it’ an amazing source of protein (6 oz is packed with 34 grams!)and it’s a bonus that this is ready from start to finish in 20 minutes. Here are some other reasons why salmon is so good for you!
Rich in Omega-3 Fatty Acids: Salmon is an excellent source of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fatty acids are essential for brain health, reducing inflammation, and supporting heart health.
High-quality Protein: Salmon is a good source of high-quality protein, which is important for muscle development, repair, and overall body function.
Rich in Vitamins and Minerals: Salmon contains various vitamins and minerals, including vitamin B12, vitamin D, selenium, and iodine. These nutrients play crucial roles in maintaining overall health, supporting the immune system, and promoting bone health.
Good for Heart Health: The omega-3 fatty acids in salmon are known to have cardiovascular benefits. They can help lower blood pressure, reduce triglycerides, and improve cholesterol levels, all of which contribute to heart health.
Anti-Inflammatory Properties: The omega-3 fatty acids in salmon have anti-inflammatory effects, which can be beneficial for conditions involving inflammation, such as arthritis.
Brain Health: The omega-3 fatty acids, particularly DHA, are important for brain function and development. Consuming salmon may support cognitive function and reduce the risk of age-related cognitive decline.
May Aid Weight Management: Salmon is a nutrient-dense food that can help you feel full and satisfied, potentially aiding in weight management when included as part of a balanced diet.
Supports Eye Health: The omega-3 fatty acids in salmon are also beneficial for eye health. DHA, in particular, is a major component of the retina, and a sufficient intake may help protect against age-related macular degeneration and other eye problems.
Back to the Recipe, Here’s What You Need:
For the sauce:
4 tbsp. butter, melted
2 tbsp. honey
1 tbsp. chili powder
3 cloves garlic, minced
1⁄2 tsp. salt
For the packets:
4 salmon filets (approx. 6 oz./170g each)
1 zucchini, chopped
1 eggplant, chopped
1 red onion, chopped
salt & pepper
4 lime wedges, for serving
Directions:
-Preheat the oven to 425°F (220°C).
-Place the sauce ingredients into a small bowl, whisk together and set aside.
-Season both sides of the salmon filets with salt.
-Add the zucchini, eggplant and red onion to a medium bowl and season with salt and pepper.
-Lay four pieces of kitchen foil on a flat surface, big enough to hold the salmon and vegetables. Divide the vegetables equally between each piece of kitchen foil, placing the vegetables on one half of the foil, close to the center. Next place a salmon filet on the other half, close to the center. Drizzle the salmon and vegetables with the sauce. Then fold and seal the edges of the foil to create a packet.
-Place the parcels onto a baking sheet and cook in the oven for 12-15 minutes, until the salmon has cooked through and vegetables are tender.
-Serve each parcel with a wedge of lime.
Happy clean eating!
– Keith & Michelle