Baked Salmon with Tomato and Basil

The idea of eating healthy has become somewhat of a fad in recent years. Even fast food chains have caught on and are offering lower-calorie or healthy alternatives to their menu. The upsetting part of this fad is that most of these “healthier” options aren’t really all that healthy for us. Calories are hidden in salad dressings and many nutrients are stripped in food through processing, preserving, and even during cooking. In an effort to learn how to make some real, homemade, healthy meals, I’ll be occasionally posting recipes on the site that I’ve tested out myself and deemed eat-worthy. This one I found on www.eatingwell.com and adjusted a bit by cutting down the serving size and baking the salmon rather than grilling it.

Here’s what you need:

2 tomatoes, sliced (I picked some fresh off the vine in front of my apartment)

1 clove of garlic, minced

1/2 tablespoon extra virgin olive oil

2 fillets salmon (I used Alaskan Wild Salmon fillets from Trader Joe’s)

1/2 cup fresh, sliced basil

1/2 teaspoon sea salt

pepper to taste

2 sheets of regular foil or 1 sheet of heavy duty foil large enough to fit your salmon fillets

PREPARATION:

• Preheat oven to 350°

• Mash the minced garlic and 1/2 teaspoon of sea salt together with a spoon until it becomes similar to a paste in   consistency.

• Pour oil into a small bowl and add the garlic + salt mixture. Stir together.

• Place the salmon fillets in the center of the pieces of foil (skin side down) and use a small cooking brush to cover the fillets with the oil/garlic/salt mixture evenly.

• Sprinkle the basil over both pieces of salmon, but leave a little extra for the end as a garnish.

• Top with tomato slices and sprinkle with a pinch or two of salt and pepper.

• Connect ends of foil and fold over, then fold up sides of foil to make a type of cooking-bag for the salmon. Place salmon on a flat baking sheet and place in oven for approximately 45 minutes.

• Remove salmon and open foil bag (be careful because it will be hot and steamy!). Top with remaining basil and drizzle any juices from the foil back on to the salmon fillets.

• Transfer to a plate and enjoy!

WHY IT’S GOOD FOR YOU:

Salmon is high in potassium and contains sodium which work together to regulate the body’s water balance and normalizes heart rhythms. Low levels of potassium can cause caffeine cravings and make you feel like you have a “sweet tooth.”

Tomatoes also contain potassium and have cholesterol lowering properties. Cooking tomatoes boosts their level of lycopene, a beneficial component in the vegetable, and may help lower the risk of heart disease and certain types of cancer.

Basil contains other nutrients also related to cardiovascular health such as vitamin A and magnesium.

More good news – it’s only 248 calories and provides 35 grams of protein per serving! So eat up- because its good for you!

REFERENCES
Mindell, E. & Mundis, H (2004). The Vitamin Bible. Grand Central Publishing: NY, NY.
www.eatingwell.com 
http://www.livestrong.com/article/534279-the-nutrition-in-basil/
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7 thoughts on “Baked Salmon with Tomato and Basil

  1. Being a lover of salmon (especially Alaskan), basil and tomatoes, this recipe is right up my alley. Can’t wait to try it!!

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