Who says a weeknight has to be boring? I don’t know about you but weeknights are when I need the most jazz. There’s nothing like being an adult. It’s just days on end filled with work and sleep so when I can spruce up a Tuesday, you better believe I am all in! This salmon is elevated in flavor and nutrition, yet so simple it’ll be like cheating.
Salmon is a Nutritional Powerhouse
Salmon is a regular around here. What I like the most about salmon is how quickly I can have it on the table and how it’s incredibly good it is for us.
Salmon is a powerhouse for the anti-inflammatory Omega-3 fatty acid, a crucial dietary fat. Fatty acids play a key role in aiding our mind, vision, immunity, hair, skin, and pretty much all of our major bodily functions (2).
Fatty acids comes in two forms, Omega-3 and Omega-6. Omega-6 is the most common fat as we are able to consume it by eating meats, eggs, seeds, nuts, and vegetable oils. However, Omega-3’s are typically less consumed as they are primarily found in cold water fish [such as salmon], sardines, chia seeds, and walnuts (2).
Both Omega-3 and 6 are essential for the body. However, the over consumption of Omega-6 can cause short term inflammation. Therefore, we have to work a little harder to balance out the Omegas (2).
While fat can be scary [or at least that’s what we were told for decades], it allows us to store and regulate energy in addition to protecting our vital organs. The non water-soluble nutrients we consume throughout our diets to help maintain our body’s needs, such as A, D, E,and K, are better absorbed with fat making it essential in our diets (2) (1).
In other words, if you want healthy eyes, better immunity, happening reproductive functions, strong bones, slower aging cells [yep, that’s a thing], and proper clotting of blood… You’ve got to enjoy some fat.
How to make herb salmon
First, you’ll want to preheat your oven to 400 F. Then, place the salmon on a parchment lined baking sheet.
Combine coconut oil, garlic, dried lemon zest, fresh baby dill, and salt together. It is likely that the coconut oil will begin to melt while stirring, which is perfectly fine. This happens due to the melting point of the oil, somewhere near 76 degrees F.
Once incorporated, spoon the mixture onto the salmon and smooth out by using the back of a spoon. Pop the baking sheet into the oven and bake the salmon for 20 minutes, or to your temperature liking.
I personally enjoy salmon the most when it’s medium-rare which is usually somewhere between 15-20 minutes.
Why Coconut Oil?
The Taste: I learned this coconut oil trick from Danielle Walker of Against all Grain and since, I haven’t made salmon without it. Adding coconut oil to the top of salmon ensures the most juicy fish possible. Because salmon cooks so quickly, this added fat provides an extra level of satisfaction and.. It helps any seasoning stick to the fish!
The Health Benefits (3): You know how we talked about all the good things fat does above? Well, coconut oil is yet, another fat powerhouse. Without getting too deep, coconut oil is made of MTC which has the ability to skip stopping at “go” and head straight to the liver for quick energy. This energy is turned into ketones and immediately begins powering the brain. and.. the more ketones your body burns for energy, the more fat adapted you are meaning that your body just transitioned into fat burning machine.
If you like this salmon recipe, check out these others:
If you like fish & seafood recipes, check out these others:
Weeknight Herb Salmon
A light and flavorful salmon seasoned with classic garlic, lemon, and dill.
- 2 teaspoon coconut oil
- 1 teaspoon baby dill weed
- 1/4 teaspoon dried lemon zest
- 1 clove garlic, minced
- 1/4 teaspoon sea salt
- 1 pound salmon filet
Preheat oven to 400'F.
In a small bowl, combine the first 5 ingredient.
Place salmon on a baking sheet lined with parchment paper.
Spoon the coconut mixture onto the salmon and spread using the back of the spoon.
Place salmon in the oven and bake for 20 minutes or until your preferred temperature is reached.
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References
- Arnarson, Atli. “The Fat-Soluble Vitamins: A, D, E and K.” Healthline, 16 Feb. 2017, http://www.healthline.com/nutrition/fat-soluble-vitamins.
- “Fueling Your Body.” Keto QuickStart: a Beginner’s Guide to a Whole-Foods Ketogenic Diet, by Diane Sanfilippo, Victory Belt Publishing Inc., 2019, pp. 20–21.
- Gunnars, Kris. “Top 10 Evidence-Based Health Benefits of Coconut Oil.” Healthline, 11 Jan. 2018, http://www.healthline.com/nutrition/top-10-evidence-based-health-benefits-of-coconut-oil.
Wholesome Joy 