Fish is one of those foods that should be eaten often because of the health benefits it offers. If you’re like me, you know you should eat more fish, but it never appears to be too appealing unless it's covered in thick crunchy breading. Fish is packed with high-quality protein, vitamins, minerals, and nutrients that supports a healthy diet. The American Heart Association recommends two servings of fish per week, especially oily fish like salmon, because it is an excellent source of omega fatty-3 acids, which are known to support heart and brain health. Consuming salmon is known to reduce inflammation, lower the risk of heart disease, and improve blood pressure levels. It is a firm and meaty fish that holds together well when grilled.
However, not everyone has a grill, or maybe it is just too cold to stand out and grill. For your next salmon meal try this recipe; it turns out perfect every time. It is super easy and tasty: simply marinate the fish, and broil it for 10 minutes for a quick easy meal. This flavorful marinade, a combination of fresh lemon juice, crushed garlic, soy sauce, and herbs, adds superb flavors to the salmon.
- 1-pound salmon cut into 4 portions
- Lemon juice (one lemon squeezed, about 2 Tablespoons)
- 2 Tablespoons olive oil
- 2 Tablespoons of soy sauce
- Dash of salt and pepper to season
- 1 Tablespoon chopped fresh parsley, or 2 teaspoons dried
- 1 Tablespoon fresh dill, or 1 teaspoon dried dill weed
Mix together lemon juice, soy sauce, salt and pepper, parsley, and dill. Pour over salmon and marinate for one hour or longer, then rotate the salmon in the marinade after 30 minutes.
Preheat oven broiler on high setting or your default broiler setting. Place salmon on a wire rack with a cookie sheet under it, (use wire rack similar to what is used to cool cookies). Place salmon in oven about 8 inches from broiler and broil 10 minutes or until done with an internal temperature of 145 degrees.
Garnish with fresh parsley and serve with your favorite vegetables.
Hint: For a quick meal, marinate the salmon the day before.
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Photos by Valerie Boese.