Eating salmon provides several health benefits. The beneficial omega-3 fatty acids found in salmon are more than those found in many other foods. Salmon is also rich in vitamin D and selenium. Vitamin D has been shown to play a role in lowering the risk of several types of cancer (breast, prostate, and colorectal). Selenium is an antioxidant that offers cardiovascular protection.
Research suggests that salmon also contains proteins that provide protection for joint cartilage, support with insulin effectiveness, and control of inflammation in the digestive tract. (These benefits are derived from eating wild salmon, not farmed salmon.) Fish oil is good for vision because it offers protection against macular degeneration and dry eyes. Omega-3s are believed to improve cardiovascular health.
Eating salmon can even improve one’s appearance. Salmon’s omega-3s encourage the production of collagen and elastin fibers for younger looking skin. Omega-3s can alleviate skin blemishes and add luster to hair. They can also prevent hair loss. Salmon’s protein encourages hair growth. Eating salmon is good for the heart, brain, and nervous system.
Baked Salmon Recipe
- 2 pounds of fresh salmon
- 4 tbls of olive oil (divided into 2 tbls portions to be used at different times)
- 2 tsp of garlic powder
- 2 tsp of paprika
- 2 tsp of chili powder
- 2 tsp of Old Bay seafood seasoning
- 1 tsp of salt (optional)
- 3 tbls of Worcestershire sauce
- lemon wedges (optional)
- Pre-heat the oven to 375 to 400 degrees.
- Rinse the salmon to remove any scales or debris.
- Pat the salmon completely dry on both sides.
- Place the salmon (skin side down) on a baking sheet lined with foil that has been sprayed with non-stick cooking spray.
- Drizzle two tablespoons of the olive oil onto the flesh of the salmon and spread it evenly on the fish.
- Sprinkle the salmon with all of the dry spices (garlic powder, paprika, chili powder, Old Bay, and salt). Be sure to coat the fish lightly, but evenly with each spice.
- Place the baking sheet of fish in the oven and bake for approximately 10 minutes.
- After the fish has baked for approximately 10 minutes, remove it from the oven coat it evenly with the Worcestershire sauce and the two remaining tablespoons of olive oil. Return it to the oven and bake it for about 5 more minutes.
- Let the fish rest for 1 minute after removing it from the oven.
- Serve the fish with a lemon wedge which can be squeezed onto the fish for added flavor.