Weight Loss Surgeon
Baked Salmon Pocket Recipes and Benefits
Baked salmon is a healthy and delicious dish. Here are some quick recipes –
Simple Baked Salmon with Dill:
Ingredients –
1. 4 salmon fillets (Look for fresh ones)
2. Extra virgin olive oil
3. Lemon
4. Salt and pepper
5. Dill leaves or other aromatic leaves (optional)
Preparation method –
1. Preheat oven to 3750F (1900C)
2. Arrange the salmon fillets on the baking sheet
3. Drizzle olive oil, lemon juice, and add salt, pepper and fresh dill leaves
4. Bake for 12 -15 minutes until the salmon is opaque and flaky and can be easily pulled apart with a fork
Honey Garlic Baked Salmon:
Ingredients –
1. 4 salmon fillets (Look for fresh ones)
2. ¼ cup honey
3. 2 spoons soy sauce
4. Salt and pepper
5. 1 tablespoon grated ginger
6. 3 garlic cloves, minced
Preparation method –
1. Preheat oven to 3750F (1900C)
2. Arrange the salmon fillets on the baking sheet
3. Mix honey, soy sauce, ginger and garlic in a bowl
4. Add salt and pepper to the fillets and pour the mixture over them
5. Bake for 12 -15 minutes until the salmon is completely cooked
Baked Pesto Salmon:
Ingredients –
1. 4 salmon fillets (Look for fresh ones)
2. Extra virgin olive oil
3. ¼ cup pesto sauce
4. Salt and pepper
Preparation method –
1. Preheat oven to 3750F (1900C)
2. Arrange the salmon fillets on the baking sheet
3. Spread pesto sauce over the fillets
4. Season with salt and pepper
5. Bake for 12 -15 minutes until the salmon is completely cooked
Benefits of Baked Salmon
1. Salmon is a great source of high quality animal protein. It is rich in omega-3 fatty acids that has anti-inflammatory properties. It is also packed with vitamin B12, D, selenium, iodine, and antioxidants.
2. It is relatively low in saturated fat and calories, making it an ideal option for individuals who have undergone bariatric surgery.
3. Regular consumption of salmon can balance good (HDL) and bad (LDL) cholesterol in the blood, reducing the risk of heart disease.
4. The omega-3 fatty acids in salmon also contribute to brain health. They support the cognitive function and can reduce the risk of neurodegenerative disorders such as Alzheimer’s.
However, it is important to note that, the method of preparation plays a major role in preserving the nutritional value of the dish. Baking salmon is a healthier cooking method that doesn’t require adding extra fats or oils. It is also important to avoid high-sugar or high-calorie toppings or sauces that can adversely affect the health.
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