Salmon is a good source of protein and leads to lower risk of cardiovascular disease. The omega-3 fatty acids decrease the risk of arrhythmia also known as abnormal heartbeats. Omega-3 fatty acids also decreases triglyceride levels, and slows atherosclerotic plaque growth rate. The American Heart Association recommends eating Salmon at least two times a week.
Here are two ways to include Salmon into your diet:
Baked Salmon Recipe
Ingredients
- 2 cloves garlic, minced
- 6 tablespoons light olive oil
- 1 teaspoon dried basil
- 1 teaspoon salt
- 1 teaspoon ground black pepper
- 1 tablespoon lemon juice
- 1 tablespoon fresh parsley, chopped
- 2 (6 ounce) fillets salmon
Directions
- In a medium glass bowl, prepare marinade by mixing garlic, light olive oil, basil, salt, pepper, lemon juice and parsley. Place salmon fillets in a medium glass baking dish, and cover with the marinade. Marinate in the refrigerator about 1 hour, turning occasionally.
- Preheat oven to 375 degrees F (190 degrees C).
- Place fillets in aluminum foil, cover with marinade, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.
Grilled Salmon Recipe
Ingredients
- 1/2 cup olive oil
- 1/4 cup lemon juice
- 4 green onions, thinly sliced
- 1 tablespoon chopped fresh parsley
- 1 teaspoon chopped fresh rosemary
- 1 teaspoon chopped fresh thyme
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper
- 1/8 teaspoon garlic powder
- 3 pounds salmon fillets
Directions
- Combine olive oil, lemon juice, green onions, parsley, rosemary, thyme, salt, black pepper, and garlic powder in a small bowl. Set aside 1/4 cup of the marinade. Place salmon in a shallow dish and pour the remaining marinade over the top. Cover and refrigerate for 30 minutes. Remove the salmon and discard the used marinade.
- Preheat grill for medium heat and lightly oil the grate.
- Place salmon on the preheated grill skin side down. Cook, basting occasionally with the reserved marinade, until the fish flakes easily with a fork, 15 to 20 minutes.