Baked Honey Dijon Salmon: A Superfood Recipe for Healthy Aging
Throughout this month, we have been exploring how spring and summer farmers’ markets can help diversify your diet and reduce food waste, while also sharing some seasonal recipes highlighting the benefits of fresh spring foods. Today, we have a special recipe to share that's packed with protein, fights inflammation, and supports healthy aging. The secret ingredient? Salmon!
Our baked honey dijon salmon recipe is not only delicious, but it's also quick and easy to make. With a hint of lemon to complement the flavors of fresh ginger and asparagus, this dish is loaded with nutrients that support optimal brain functioning and balance hormones for healthy aging. Now, let’s dive into what makes this recipe so tasty and nutrient-heavy…
What makes salmon a healthy aging superfood
Salmon is packed with protein, vitamin B6, choline, and other anti-inflammatory nutrients, salmon is a true superfood in our opinion. What makes it really special is its rich levels of both EPA and DHA, essential omega-3 fatty acids that support healthy brain functioning, balance moods, and reduce inflammation.
It’s great as a regular protein source for combatting symptoms of hormonal imbalances or perimenopause, such as brain fog, sleep troubles, joint pain, and headaches. That’s not all—consuming fish such as salmon every week could help improve a healthy adult’s brain function and memory. Researchers have found eating 2 servings of fish per week actually goes quite a long way, and has even been associated with a 30% reduced Alzheimer’s risk and a 10% reduced dementia risk. Talk about a natural boost!
Anti-inflammatory and immune-boosting recipe toppers
Omega-3 fatty acids found in salmon can help fend off depression and inflammation, but ginger, honey, and lemon are powerful antioxidants that really pack in the healthy aging benefits to top off this recipe. These foods fight-free radicals to help you feel your best and keep inflammation at bay.
But that's not all! This seasonal salmon dish also includes asparagus, which we previously learned is rich in the essential nutrients vitamin K, folate, and vitamin C, all of which can help support healthy aging, immune function, and bone health.
For a fun challenge, we're asking all you competitive cooks out there to experiment with your own seasonal twists and additions to this recipe. There are so many fruits and veggies available around the world, so let us know what you're using this week!
Tip: We recommend getting wild salmon filets for this recipe, as research shows wild salmon have been found to be less contaminated than farmed options. Another good rule of thumb is to remove the outer skin and rinse under cool water before cooking to get rid of any potential pollutants and endocrine disruptors.
Baked Honey Dijon Salmon with Fresh Seasonal Asparagus
4 servings
Prep time: 10 minutes
Cook time: 15 minutes
Ingredients you’ll need:
4 wild salmon filets, skin removed
2 tablespoons olive oil
1 tablespoon honey
1 tablespoon Dijon mustard
2 tablespoons olive oil
½ teaspoon fresh ginger
4 lemon wedges
Black pepper, to taste
Pinch salt
1 bunch asparagus
Here's how to make our honey dijon salmon with fresh seasonal asparagus:
Preheat oven to 395 degrees F (200 degrees C). Then line a baking sheet with aluminum foil.
In a small bowl, whisk together olive oil, honey, Dijon mustard, and fresh ginger.
Next, arrange salmon fillets on the baking sheet, season with a pinch of salt, and brush honey-Dijon glaze evenly over the filets.
Add washed and trimmed fresh asparagus spears to the baking tray to cook alongside your salmon.
Bake until the glaze is caramelized and the flesh is tender (about 12-15 minutes). Top with a sprinkling of black pepper and a squeeze of fresh lemon, and enjoy!
Calories: 303
Protein: 23g
Net Carbs: 5g (0g Fiber 4g Sugar)
Fat: 21g
Let us know what you think of the recipe below — and we would love to hear any twists you add and love to make this recipe your own. We can’t wait to try them out! Come back next week for a special seasonal after-dinner treat!
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