Ask any registered dietitian and they’ll tell you: Salmon is a nutritional powerhouse. It’s loaded with essential vitamins and minerals and is an excellent source of protein. But what really makes it stand out is its combination of omega-3 fatty acids and potassium, both of which have huge heart health benefits.
Studies have shown that regular consumption of salmon can help reduce artery inflammation, lower cholesterol levels, maintain blood pressure, and reduce heart attacks, strokes, and arrhythmias (abnormal heartbeats). On top of that, salmon is also an excellent source of vitamin D and calcium which support bone health. There is also emerging evidence linking the fish to a lower risk of some types of cancer as well as dementia and Alzheimer’s.
If you’re looking to add more salmon to your diet, here is a simple recipe that’s packed with flavor and crunch:
The Best Baked Salmon Recipe
Recipe courtesy of Food Network Kitchen
Total: 25 min
Active: 10 min
Yield: 4 servings
2 tablespoons light brown sugar
1/2 teaspoon paprika
1/2 teaspoon garlic powder
1/4 teaspoon cayenne pepper
Kosher salt and freshly ground black pepper
1/4 cup panko breadcrumbs
1/2 cup parsley leaves, chopped
2 tablespoons unsalted butter, melted
1 1/2 pounds skin-on salmon fillet, preferably
1 tablespoon Dijon
1. Preheat the oven to 425 degrees F. Line a baking sheet
with foil. Mix the brown sugar, paprika, garlic powder,
cayenne pepper, 1 teaspoon kosher salt and a generous
amount of freshly ground black pepper in a small bowl. Mix
the panko with the parsley, butter, 1/4 teaspoon kosher salt
and a few grinds of black pepper in another small bowl.
2. Place the salmon skin-side down on the prepared baking sheet and spread the surface
with the Dijon. Press the brown sugar mixture all over the salmon then top with the
breadcrumb mixture. Crimp all four sides of the foil to create a border around the salmon,
this will help collect the juices so they don’t spread and burn. Bake until the breadcrumbs
are golden brown, and the salmon is firm and flakes easily when pressed, 15 to 18 minutes.
Cut into four equal portions for serving.