Baked Salmon with Garlic and Herbs | Heart-Healthy Recipe

The recipe for Baked Salmon with Garlic and Herbs combines fresh salmon fillets with a flavorful blend of garlic, olive oil, lemon juice, and aromatic herbs like thyme and rosemary. This dish not only delights the palate but also offers health benefits suitable for those managing high blood pressure. Salmon, known for its omega-3 fatty acids, has been a staple in heart-healthy diets for centuries, celebrated for its nourishing properties and delicious taste when prepared simply yet skillfully, as in this recipe.

Ingredients:

- 4 salmon fillets

- 2 tablespoons olive oil

- 3 cloves garlic, minced

- 1 tablespoon fresh lemon juice

- 1 teaspoon dried thyme

- 1 teaspoon dried rosemary

- Salt and pepper to taste

- Lemon wedges for serving

Instructions:

1. Preheat oven to 400°F (200°C).

2. Place salmon fillets on a baking sheet lined with parchment paper.

3. In a small bowl, mix olive oil, garlic, lemon juice, thyme, rosemary, salt, and pepper.

4. Brush the olive oil mixture over the salmon fillets.

5. Bake in the preheated oven for 12-15 minutes, or until salmon is cooked through and flakes easily with a fork.

6. Serve with lemon wedges on the side.

Nutrition Value:

1. Salmon fillets:

  - Calories: Approximately 280 calories per fillet (varies based on size).

  - Carbohydrates: Negligible (less than 1 gram per fillet).

  - Protein: About 25 grams per fillet.

  - Fat: Around 18 grams of fat, primarily healthy omega-3 fats.

  - Sodium: Varies, typically around 50-60 mg per fillet.

  - Cholesterol: Approximately 60-70 mg per fillet.

  - Vitamins and Minerals: Rich in vitamin D, vitamin B12, selenium, and potassium.

  - Nutritional Benefit: High-quality protein, heart-healthy omega-3 fatty acids, beneficial for brain health and reducing inflammation.

2. Olive oil (2 tablespoons):

  - Calories: About 240 calories.

  - Carbohydrates: None.

  - Protein: None.

  - Fat: About 28 grams of monounsaturated and polyunsaturated fats.

  - Sodium: None.

  - Cholesterol: None.

  - Vitamins and Minerals: Contains vitamin E and K, and small amounts of iron.

  - Nutritional Benefit: Healthy monounsaturated fats, antioxidants (vitamin E), anti-inflammatory properties, supports heart health.

3. Garlic (3 cloves, minced):

  - Calories: Approximately 15 calories.

  - Carbohydrates: Around 3 grams.

  - Protein: About 0.6 grams.

  - Fat: Negligible.

  - Sodium: About 1 mg.

  - Cholesterol: None.

  - Vitamins and Minerals: High in vitamin C, vitamin B6, and manganese.

  - Nutritional Benefit: Immune-boosting properties, antioxidant effects, may help lower cholesterol and blood pressure.

4. Fresh lemon juice (1 tablespoon):

  - Calories: About 4 calories.

  - Carbohydrates: Around 1 gram.

  - Protein: Negligible.

  - Fat: None.

  - Sodium: About 1 mg.

  - Cholesterol: None.

  - Vitamins and Minerals: High in vitamin C, folate, potassium, and flavonoids.

  - Nutritional Benefit: Source of vitamin C, supports immune function, aids digestion.

5. Dried thyme (1 teaspoon):

  - Calories: Approximately 3 calories.

  - Carbohydrates: Around 0.6 grams.

  - Protein: About 0.1 grams.

  - Fat: Negligible.

  - Sodium: About 0.1 mg.

  - Cholesterol: None.

  - Vitamins and Minerals: Contains vitamin K, iron, and manganese.

  - Nutritional Benefit: Antioxidant properties, anti-microbial effects, may help with respiratory health.

6. Dried rosemary (1 teaspoon):

  - Calories: Approximately 2 calories.

  - Carbohydrates: Around 0.4 grams.

  - Protein: About 0.1 grams.

  - Fat: Negligible.

  - Sodium: About 0.1 mg.

  - Cholesterol: None.

  - Vitamins and Minerals: Contains vitamin C, vitamin A, calcium, and iron.

  - Nutritional Benefit: Antioxidant properties, anti-inflammatory effects, may improve digestion.

7. Salt and pepper:

  - Calories: None.

  - Carbohydrates: None.

  - Protein: None.

  - Fat: None.

  - Sodium: Varies depending on usage.

  - Cholesterol: None.

  - Vitamins and Minerals: None in significant amounts.

  - Nutritional Benefit: Enhances flavor.

8. Lemon wedges (for serving):

  - Calories: Negligible (typically less than 1 calorie per wedge).

  - Carbohydrates: Very low (less than 0.2 grams per wedge).

  - Protein: None.

  - Fat: None.

  - Sodium: Very low.

  - Cholesterol: None.

  - Vitamins and Minerals: Contains vitamin C, potassium, and flavonoids.

  - Nutritional Benefit: Adds refreshing flavor, source of vitamin C.

These nutritional values are approximate and can vary based on factors such as portion size and specific ingredients used.