This baked salmon with asparagus recipe is a simple, healthy, and flavorful dish perfect for those looking to lose weight without sacrificing taste. The salmon fillets are seasoned with fresh dill, olive oil, and lemon slices, providing a refreshing and aromatic flavor. Accompanied by tender asparagus, this meal is not only nutritious but also quick to prepare, taking only 12-15 minutes to bake in the oven. It's an ideal choice for a light dinner that is rich in protein and essential nutrients.

Baked salmon with asparagus is a modern twist on traditional salmon dishes, reflecting the evolution of culinary trends towards healthier and more convenient cooking methods. Salmon has been a staple in many cultures for centuries, particularly in regions where it is abundant, such as Scandinavia and the Pacific Northwest. Asparagus, often considered a delicacy in ancient times, was highly prized by the Greeks and Romans. The combination of salmon and asparagus likely became popular due to the complementary flavors and the health benefits of both ingredients. Today, this dish is favored for its simplicity, quick preparation, and suitability for a balanced diet, aligning with contemporary preferences for nutritious and weight-conscious meals.

Ingredients:

- 4 salmon fillets

- 1 lemon, sliced

- 2 tablespoons olive oil

- 1 tablespoon chopped fresh dill

- Salt and pepper to taste

- 1 bunch asparagus, trimmed

Instructions:

1. Preheat oven to 375°F (190°C).

2. Place salmon fillets on a baking sheet. Drizzle with olive oil and season with salt, pepper, and dill. Place lemon slices on top.

3. Arrange asparagus around the salmon.

4. Bake for 12-15 minutes or until salmon is cooked through and flakes easily with a fork.

5. Serve hot.

Nutrition Value:

1. Salmon Fillets (4 fillets, approx. 6 oz each)

- Calories: 880 (220 per fillet)

- Carbohydrates: 0g

- Protein: 92g (23g per fillet)

- Fat: 56g (14g per fillet)

- Sodium: 300mg (75mg per fillet)

- Cholesterol: 320mg (80mg per fillet)

- Vitamins: Rich in Vitamin D and B vitamins (B6 and B12)

- Minerals: High in selenium, potassium, and phosphorus

- Nutritional Benefit: Salmon is a fantastic source of high-quality protein and essential omega-3 fatty acids, which are crucial for heart health, brain function, and reducing inflammation.

2. Lemon (1 lemon, sliced)

- Calories: 17

- Carbohydrates: 5.4g

- Protein: 0.6g

- Fat: 0.2g

- Sodium: 1mg

- Cholesterol: 0mg

- Vitamins: High in Vitamin C

- Minerals: Contains potassium and calcium

- Nutritional Benefit: Lemons are an excellent source of Vitamin C, an antioxidant that supports the immune system, skin health, and aids in iron absorption.

3. Olive Oil (2 tablespoons)

- Calories: 238 (119 per tablespoon)

- Carbohydrates: 0g

- Protein: 0g

- Fat: 28g (14g per tablespoon)

- Sodium: 0mg

- Cholesterol: 0mg

- Vitamins: Contains Vitamin E and K

- Minerals: Contains trace amounts of iron and calcium

- Nutritional Benefit: Olive oil is rich in monounsaturated fats, which help reduce bad cholesterol levels, improve heart health, and provide anti-inflammatory benefits.

4. Fresh Dill (1 tablespoon, chopped)

- Calories: 4

- Carbohydrates: 0.4g

- Protein: 0.2g

- Fat: 0.1g

- Sodium: 3mg

- Cholesterol: 0mg

- Vitamins: High in Vitamin A and C

- Minerals: Contains calcium, iron, and manganese

- Nutritional Benefit: Dill is a flavorful herb that offers antioxidants and aids digestion. It's also rich in vitamins that support the immune system and skin health.

5. Salt and Pepper (to taste)

- Calories: Negligible

- Carbohydrates: Negligible

- Protein: Negligible

- Fat: Negligible

- Sodium: Varies (Salt is the primary contributor)

- Cholesterol: 0mg

- Vitamins: None

- Minerals: Salt contains sodium

- Nutritional Benefit: Used in moderation, salt and pepper enhance the flavor of food. Pepper also has antioxidant properties and can aid in digestion.

6. Asparagus (1 bunch, approx. 12 spears)

- Calories: 40

- Carbohydrates: 7.4g

- Protein: 4.2g

- Fat: 0.4g

- Sodium: 10mg

- Cholesterol: 0mg

- Vitamins: High in Vitamin K, C, A, and folate

- Minerals: Contains iron, potassium, and phosphorus

- Nutritional Benefit: Asparagus is low in calories and high in essential vitamins and minerals. It's a great source of fiber, which aids in digestion, and contains antioxidants that help protect cells from damage.

Summary of Nutritional Benefits

This baked salmon with asparagus dish is a nutrient-dense meal, combining high-quality protein, healthy fats, and a variety of vitamins and minerals essential for overall health. The salmon provides omega-3 fatty acids beneficial for heart and brain health, while the asparagus adds fiber, vitamins, and antioxidants that support digestion and cellular protection. Olive oil offers heart-healthy monounsaturated fats, and lemon adds a boost of Vitamin C to enhance immune function. Together, these ingredients create a balanced, low-calorie meal perfect for weight management and maintaining good health.