You don’t need tons of time to cook healthy. If you want a simple and healthy approach to cooking, make sure you choose lean proteins like salmon and chicken over fatty proteins like beef. This Dr Oz salmon recipe is perfect for breakfast, or a family dinner.
More so, it only takes 15 minutes to whip up!
Dr Oz Salmon Recipe
Ingredients
- 1 bunch of scallions (thinly sliced)
- 1 lime, juiced, and with the zest
- 1 can of black beans
- 4 tablespoons of extra virgin oil.
- 4 ears of corn, shucked and cut into kernels.
- Kosher salt and black pepper.
- 5 salmon fillets, boneless and skinless.
- 1-pint cherry or quartered grape tomatoes.
Instructions
- Heat oven to 400f. Line up the baking sheet with foil, and brush over with a tablespoon of olive oil.
- Carefully place salmon into a baking sheet and brush the top of the salmon with an additional tablespoon of olive oil.
- Season salmon with pepper and salt and cook in the oven for around 8-10 minutes. The time of cooking depends on how soft you like your salmon.
- During the cooking process, place a large non-stick pan over medium heat.
- Add 2 tablespoons of olive oil. Add corn and season with salt and pepper.
- Allow cooking for a minute or two before proceeding to add black pepper and half of the scallions you plan to use. Toss and stir in tomatoes properly.
- Get salmon out of the oven, place on a flat plate or surface.
- Top salmon with corn mixture and garnish with the other part of the scallions you have left.
- Add a little lime juice and zest
Recommended ingredients
Health Benefits of Dr Oz salmon recipe
Promotes heart health
Salmon is rich in omega-3 fatty acids. These acids keep the heart working in good condition.
Contains selenium
Salmon contains selenium. An increased intake of selenium results reduces the risk of cardiovascular diseases.
Mental benefits
Salmon contains healthy nutrients that lead to reduced brain disorders such as depression. Salmon is also rich in amino acids, connected to neurotransmitters which help to regulate mood swings.
Promotes healthy pregnancy
Brain growth and development in a child are highly linked to the food consumed by the mother. Salmon is low in mercury and of course, it is a good choice for pregnant women amongst other fishes.
- Reduces the risk of Osteoporosis.
Wild salmon is always rich in Vitamin D and calcium depending on the type of feed used for the salmon. The rich constituents of Vitamin D and calcium in salmon contribute significantly to human bone health when consumed.
Tips on Salmon identification and purchase
At any time of the year or season, you can easily find salmon either in a seafood market or in a grocery shop. For salmon fresh fish, it should either be displayed on a bed of ice or under a refrigerator.
More so, the whole salmon usually have clear, shiny eyes. It will also have a firm flesh that springs back whenever it is pressed. It should always have a fresh smell.
If you are going for frozen salmon, ensure to identify a broken package. Frozen salmon is usually hard and unbendable.
How to Store Salmon
After purchase, store salmon in a freezer. However, if you do not have the intention to use the salmon within two days, it is best to freeze it in moisture-proof wrapping. Also, ensure to keep the salmon away from other food items, this way cross-contamination can be avoided.
Is salmon skin healthy?
Salmon skin is often discarded because people feel it isn’t safe. However, salmon skin has great nutritional content. It is significantly rich in omega-3 fatty acids and Vitamin D.
Can Salmon be consumed every day?
Unless you become bored of it, salmon can be eaten regularly. Compared with other available fish types, salmon contains the lowest amount of mercury. Thus, it is safe.
How to incorporate more salmon into your diet
Considering the health benefits of salmon, consider incorporating this nutritious fish into your meal more often:
- Add salmon to your rice dishes.
- Top with salad.
- Serve salmon with pasta.
Nutritional value
- Calories: 234
- Total fat: 14g
- Saturated fat: 2.7g
- Total carbohydrates: 0g
- Protein: 25g
- Vitamin A: 5.2%
- Vitamin C: 7%
- Potassium: 435mg
- Cholesterol: 71mg
- Sodium: 69mg
- Calcium: 1.7%
- Iron: 2.2%
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