Oven-Baked Asian Style Salmon

It’s a cold & chilly eve tonight in Paris, so I hope you’re all keeping warm; be it here, or anywhere else in the world. Time to cozy up on the couch, with a good book, some relaxing music, and candles. And a good home cooked meal doesn’t hurt either, that’s for sure.

Here is the Omega3 filled baked salmon recipe I promised to share this evening.

Omega3 fatty acids can be separated into two categories. The EPA & DHA Omega3s are found in fish (such as salmon), whilst ALA Omega3s are found primarily in nuts & seeds (such as walnuts).

These fatty acids are great for a variety of reasons:

  1. Fish oil omega 3 help lower blood fat, or triglycerides… reducing the risk of heart disease
  2. EPA + DHA fish oil help minimize joint pain
  3. Help battle depression, or boost your antidepressants’ effect
  4. DHA fish oil has been proven to stimulate infants’ neurological development
  5. Omega3s lower inflammation… helping with asthma issues
  6. Enhances brain’s ability to think, remember, learn & protect against Alzheimer’s disease or dementia 

You can find Omega 3s for example in salmon, mackerel, herring, sardines, anchovies, etc.  However some may be high in mercury content and must be avoided when it comes to children or pregnant women. The fish high in mercury typically include tuna, wild swordfish, shark, and mackerel.

Not to worry though because you can also get ALA Omega 3s from nuts & seeds. Such as, walnuts, flaxseeds, canola oil, soybean oil.

You can ask your doctor if he/she thinks you should add fish oil as a dietary supplement, if you feel you do not get enough of these crucial fatty acids. 

Serves: 1 person

Prep time: 5 mins

Broccoli blanched Cook time: 1min

Salmon steak Bake time: 15mins

Total time: 20-25 mins

Ingredients

  • 160g Organic Salmon steak

Salmon Seasoning

  • 2 tbsp Soy Sauce or Tamari (gluten free)
  • 1 tsp grated Ginger
  • ½ Lemon Juice
  • ½ tbsp Sesame Oil
  • 1 Garlic clove or ½ tsp garlic pulp
  • Black pepper 

Method

Tips to start:

  • Preheat oven @200Celcius 
  • Boil pot of water with some salt added

For the Salmon,

  1. Preheat the oven to 200Celcius or 375 Farenheit
  2. On a baking tray lay out a piece of aluminum foil large enough to be closed over the salmon steak
  3. Place your fresh salmon steak on the aluminum foil
  4. In a separate bowl, mix the seasoning ingredients together
  5. Drizzle the mixture onto your salmon steak
  6. Close the foil slightly on top of the salmon steak to conserve the humidity
  7. Bake for 15 minutes, or until salmon is a light pink and flaky
  8. Add the toppings suggested and indulge 

I’d also like to mention that broccoli is one the healthiest foods you can include in your diet:

  1. It can help lower bad cholesterol
  2. It helps detoxify your system
  3. It helps with Vitamin D deficiency, as it is rich in Vitamin A & K, which can aid to better absorb vitamin D supplements and restore our vitamin D balance
  4. It is hypoallergenic as it is a rich source of a flavonoid called Kaempferol. This flavonoid has an anti inflammatory effect and can help reduce our reaction to allergy related substances

Method

For the broccoli,

  1. In a pot, add cold water and a pinch of salt
  2. Bring to boil
  3. Cut the broccoli into small fleurets
  4. Once the water is boiling, dip the broccoli in for 30 seconds to 1 min
  5. Place broccoli on ice, or run under cold water to conserve the vibrant green color and stop the cooking process
  6. This will allow your broccoli to remain crisp too 
  7. Drizzle some olive oil, salt, pepper on top

Topping suggestions

  • Toasted Almonds
  • Coriander
  • Scallions
  • Sesame Seeds
  • Chili flakes (optional)

Fatty, Tasty, Deliciously Easy

For more information please visit this link for salmon, and this one for broccoli. I am not a certified nutritionist.