Baked Herb Salmon Recipe

When it comes to healthy cooking, deep sea fatty fish like salmon has definitely earned its place. For those who eat fish, salmon is a great protein option—packed full of omega-3 fatty acids that support brain, heart and joint function.

Our Herb Baked Salmon recipe combines tender, flaky fish with lemony garlic greens, crispy mushrooms, and a creamy shallot herb sauce—to create a dish that celebrates the light vibrant flavors our bodies craves during this time of year.

These ingredients not only create a scrumptious combination of tastes and textures, but also provide our bodies with anti-inflammatory, anticancer, and mood-boosting properties to improve our overall mental and physical wellbeing. So if you’re looking for a delicious recipe, with less than 30 minutes of prep time, that can satisfy your taste buds, feed your body—and even impress your guests—look no further.

Herb Baked Salmon

Ingredients

Creamy Herb Sauce

• ½ cup olive oil
• ¼ cup vinegar (white wine, apple cider, red wine)
• 1 large or 2 small shallots
• 6-8 basil leaves or 1 tsp dried basil
• 1 tablespoon fresh cilantro (optional)
• 1 tablespoon honey or 2 dates
• 1 tablespoon Dijon mustard
• Pinch of salt

Salmon

• 1 tsp avocado, coconut or sunflower oil for baking sheet or parchment paper

• 4 6-8 oz filets of wild-caught salmon, with skin
• ¼ tsp salt
• 1 tsp fresh rosemary leaves, chopped, or 1 tsp dried rosemary
• 1 tsp fresh thyme leaves, chopped, or 1 tsp dried thyme

Mushrooms & Leafy Greens

• 1 pound mushrooms, sliced
• 2 tablespoons high heat oil (avocado, coconut, sunflower)

• 2 bunches leafy greens (kale, collard greens, chard, spinach, bok choy), roughly chopped
• 3-4 cloves garlic, minced 10-15 minutes before cooking
• ½ lemon, juiced
• Salt to taste

Garnish

• Chopped dates, cilantro, and basil (optional)

Directions

1. 1. Place all of the creamy herb sauce ingredients in a blender and blend until smooth. Set aside.
   2. Pre-heat oven to 325F degrees. Lightly oil a baking sheet or you can place parchment paper on the baking sheet.
   3. Place the salmon on the baking sheet, skin side down. Season the flesh of the salmon with salt. Place 1 tablespoon of the creamy herb sauce on each filet of salmon and spread it evenly over the top. Sprinkle with the fresh or dried herbs.
   4. Place the salmon in the oven and bake until the fish flakes. (This will be about 10-20 minutes, depending on the thickness of the salmon.)
   5. While the salmon is baking, heat a large sauté pan over medium heat and add 1 tablespoon of oil. When oil is hot (not smoking–about 2 minutes of heating), add the mushrooms in a single layer. Allow to cook, tossing in the pan every few minutes until they are evenly browned, about 8-10 minutes.
   6. Once mushrooms are browned, remove from pan and set aside.
   7. Using the same pan, add another tablespoon of oil, chopped greens, garlic and lemon juice. Cover and cook for 2-3 minutes. Uncover; toss and cook for 2 more minutes. Remove from pan and combine with mushrooms. Season with salt to taste.
   8. Remove salmon from oven and let rest for 2 minutes.
   9. Place greens and mushrooms on a plate, top with salmon, add more delicious sauce, sprinkle with chopped dates and herbs, and ENJOY!

NUTRIENTS:

Salmon: When purchasing salmon from a fish counter or fish market, ask to smell the fish first. The salmon shouldn’t have a “fishy” smell. Fish should always smell clean and fresh. Generally, you want to cook it the same day or the day after purchasing it. Salmon is packed full of essential omega-3 fatty acids to support brain and joint health, lower inflammation, and reduce the risk of cardiovascular disease.

Leafy Greens: Greens such as kale, spinach, collards, mustard greens, arugula, and chard have been shown to protect bones from osteoporosis, prevent against inflammatory diseases, support a healthy gut, strengthen the immune system, and supply a high amount of antioxidants and fiber.  They are among the best cancer-preventing foods.

Mushrooms: Make sure to cook your mushrooms to increase digestibility. Cooking also degrades a possible toxic compound found in raw mushrooms and releases nutrients that are stored in their thick cellular walls. Mushrooms are very good source of dietary fiber (beta glucan), and one of the only foods that can store vitamin D when exposed to the sun.  They contain anti-inflammatory, cancer fighting, immune boosting properties and are rich in minerals such as selenium (an antioxidant).

Rosemary, Cilantro, Thyme, Basil: All come from flowering plants and contains nutrients such as Vitamins A, C, and K, and are packed full of antioxidants. Such antioxidants are lutein, beta carotene, and zeaxanthin which not only are known to reduce the risk of cancer, prevent age-related macular degeneration, detoxify the body, improve digestion, reduce stress and support liver health.

Garlic: Part of the Allium family and considered a prebiotic–meaning it feeds the “good” bacteria in our gut and promotes a healthy digestive system. Research has shown that the compounds in garlic such as allicin, have antioxidant, anti-inflammatory, antimicrobial, and cardioprotective properties. If you chop your garlic 10-15 minutes before using, it will have the maximum amount of active allicin.

Shallot: Similar to garlic, shallots are part of the Allium family with very similar benefits. Shallots have high amounts of sulfur compounds to improve blood circulation and prevent blood clots.

Olive Oil: A rich source of monounsaturated fats, olive oil contains antioxidants and omega-3 fatty acids that exhibit anti-inflammatory effects. Olive oil also promotes gut health.

Mustard: Make sure to read the ingredient list when buying mustard to ensure that it does not have added sugar or food coloring. All cruciferous vegetables are part of the mustard family. Mustard seeds are rich in glucosinolates, a compound that stimulates the body’s antioxidant defenses. This condiment not only adds flavor but can increase the anti-inflammatory, antibacterial and anticancer effect of other ingredients.