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Weeknight Salmon

Eating fish at least twice a week is highly recommended by both the American Heart Association and the Dietary Guidelines for Americans. The reasons for this are plentiful—reduced inflammation, lower blood presser, lower triglycerides—and one meta-analysis even concluded that eating fatty fish twice per week could reduce your risk of coronary death by 36% and total mortality by 17%.

That’s a big benefit just for introducing some variety to your weekly meal plan. The research recommends we eat fatty fish—things like salmon, herring, mackerel, anchovies, and sardines—and do our best to get a variety while avoiding species that may be high in mercury.

So, to help you work more fish into your diet, we’re sharing this quick and easy “weeknight salmon” recipe.

As written, this weeknight salmon recipe serves one, but that just means it is also easily multiplied out to more servings. Just be generous with your vegetables and estimate approximately four ounces of fish per person, and you’ll have plenty to go around. To keep the cook time quick, though, be sure to slice your chard and apples nice and thin.

Weeknight Salmon with Chard, Apple, and Quinoa 

Prep Time: 10 minutes

Cook Time: 20 minutes

Servings: 1

 

Ingredients

  • 1 cup chard, thinly sliced
  • 1 apple, cored and thinly sliced (choose your favorite kind)
  • 1 cup quinoa, already cooked
  • 2 tsp oil of your choice
  • 1/4 tsp cumin
  • Salt
  • Pepper
  • 1 salmon fillet, skinless

Directions

  1. Preheat your oven to 450 degrees and line a sheet pan with parchment paper.
  2. Place your chard, apple, and quinoa on the pan. Drizzle with oil and sprinkle with cumin, then toss thoroughly (it’s easiest to just use your hands).
  3. Season your vegetable-apple mixture with salt and pepper.
  4. Put the pan in the oven for 10 minutes.
  5. Meanwhile, season your salmon with salt and pepper.
  6. Remove your pan from the oven, set your salmon fillet(s) on top of your vegetable-apple mix and return the pan to the oven.
  7. Roast 7 to 12 minutes depending on the thickness of your salmon and your personal preference. Do not overcook your salmon. You want it to easily come apart with a fork, but not have a bunch of white albumin showing up on the top of it.

Note: where your food comes from matters. Whenever possible, choose organic ingredients and purchase responsibly raised animal products (i.e. grass-fed beef, free-range chicken, hormone-free dairy, etc.)

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