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There’s no excuse why you’d order pizza instead… Plus 4 reasons to eat salmon twice a week

Cooking healthy has way too many misconceptions attached to it from tasteless meals to lengthy preparations. But what if I told you that you can make a healthy and nutritious dinner for the whole family in only 30 minutes and you can skip the frozen or delivered pizza and the takeout.

Yes, I know, your jaw just dropped, wondering “how? Tell me more!”

The secret is in this super easy and quick oven-baked salmon recipe. First of all, I love using the oven when I cook for multiple people, because you can just season, toss it in and prep the sides while the fish or meat is cooking. And second, salmon bakes fast, so it only takes 15 to 20 minutes till it’s done (depending on how well-cooked you prefer it to be).

Here’s what you need:

  • For the salmon
    • A piece of salmon (6-8 oz) for each person you’re cooking for
    • salt and pepper
    • 1 tsp of each: cumin, parsley
    • 2 tsp of each: oregano, tarragon, roasted garlic seasoning
    • olive oil
  • For the salad
    • kale salad mix
    • tomato
    • salt and pepper
    • 1 tbsp olive oil
    • balsamic vinegar
    • oregano

How to make it

Wash the salmon and tap both sides with paper towel, so it’s not so wet. Season both sides with salt and pepper. Pour some olive oil into the aluminum pan and place the salmon pieces in it. Seasoning:  mix 2 tbsp of olive oil with the oregano, tarragon, cumin, parsley and roasted garlic seasoning and pour it on top of the fish. Place it in the preheated oven on 400F for 15 minutes then put it on high broil for 8-10 minutes. 

Prepare the salad, while the salmon is in the oven. Toss the ingredients in bowl, add the olive oil and balsamic vinegar, salt, pepper and oregano.

4 reasons you should eat salmon twice a week

Brain health

Salmon is a great source of long-chain omega-3 fatty acids, which play a big role in cognitive health. Our brain consists of at least 60% fat and 40% of it is in the form of long-chain omega-3s. Steven Masley M.D. talks about the importance of these nutrients in his recently published book “The Better Brain Solution” explaining that omega-3 intake correlates with better brain function, reduced risk for dementia, lower beta-amyloid levels (the primary component of plaques with Alzheimers disease), and higher total brain volume.

Gut health

More and more research is surfacing on how important our gut health is and they’re even starting to refer to it as our second brain. The same way omega-3s benefit our brain, they are essential for gut health too. Whatever you consume, eat or drink, your microbiomes and gut bacteria will react to those nutrients. If you have certain foods, however, that your body might not tolerate well — lactose  gluten, sugar etc — it can cause inflammation in your body. Omega-3s have anti-inflammatory characteristics which helps heal the inflamed gut.

Heart health

Salmon contains the antioxidant called Astaxanthin. I know it’s not something you hear every day, but there’s a simple explanation to its cardiovascular benefits. This antioxidant is a carotenoid, which gives salmon its reddish color. Research has shown that it decreases inflammation as well as oxidative stress which are both common cause of heart problems. It also increases HDL cholesterol, the good cholesterol, while reducing triglycerides and LDL, the bad cholesterol.

It’s delicious and versatile

So, now you know that salmon can benefit your most important organs, but the cherry on top is that it’s also mouthwateringly delicious and you can prepare it in so many ways. Try boiling, grilling, poaching or using it in sushi raw. Whatever cooking method you prefer, having this fish part of your diet may just bring you bliss and satisfaction.