How To Make A Healthy (And Tasty) Baked Salmon Meal At Home

Feature | How to Make a Healthy (and Tasty) Baked Salmon Meal at Home | best salmon recipe

This baked salmon recipe has fillets marinated in citrus fruits and served with fresh leafy greens and yogurt sauce to make it extra tasty and fill it with nutrients.

The Best Salmon Recipe for Your Thyroid

 

Baked Salmon Recipe Ingredients

  • 4 pieces of salmon fillets
  • 1 cup of leafy greens
  • 4 slices of orange
  • 1/2 cup lemon juice
  • 1/4 cup olive oil
  • 4 sprigs of dill
  • 1 carrot
  • 1 radish
  • 2 tsp parsley
  • 1 tsp sea salt
  • 1 tsp of pepper

How to Make this Baked Salmon Recipe

Step 1: Prepare the Ingredients

Gather your ingredients on the table and wash the vegetables and salmon fillets. Juice the lemon and cut the orange, the carrot, and the radish. Take the dill sprigs and use kitchen twine to tie them together.

Step 2: Marinate the Salmon Fillets

In a large bowl, mix the olive oil, half of the lemon juice, and the dill sprigs. Then, add in the salmon and make sure all sides are covered and submerged. Let the salmon marinate for 30-60 minutes.

Nutritional Value:

Salmon is a great staple food in any thyroid diet because it’s very rich in selenium, which can help improve immune system function, decrease inflammation in the body, and prevent chronic diseases. Wild salmon is also filled with B vitamins, zinc, magnesium, and amino acids.

Step 3: Make the Yogurt Sauce

When the salmon is almost done marinating, it’s time to prepare the yogurt sauce. Take a small bowl and combine the yogurt, the rest of the lemon juice, some chopped dill, parsley, and some salt, and pepper. Mix it well, then set it aside in the fridge until the salmon is baked.

Nutritional Value:

Yogurt has a lot of health benefits, especially for thyroid patients. It is a great source of protein and probiotics for better digestion and more energy. One serving of yogurt can give you half of your daily recommended iodine intake.

Yogurt is also filled with vitamin D which helps improve the immune system and regulate the hormones in the body. Low levels of it can increase the risk of other autoimmune disorders and worsen any thyroid condition you may have.

Step 4: Add the Radishes, Carrots, and Orange Slices

Take the salmon out and lay them on a baking tray covered with parchment paper or a nonstick baking mat. Sprinkle some sea salt on the salmon fillets, and then place an orange slice on each one.

Place the sliced radishes and carrots between the fillets and sprinkle them with olive oil. Cover the whole tray with another baking sheet so that the fish will come out juicy.

Step 5: Bake the Salmon and Vegetables

Place the tray in the oven and bake it at 350°F for 30 minutes. Make sure the salmon is cooked when you take it out of the oven. Use a fork to break open one fillet and see if the flesh is cooked.

RELATED: 17 Pumpkin Spice Recipes That Are Good for Your Thyroid

Step 6: Serve with Fresh Greens and the Yogurt Sauce

oven baked salmon potatoes | How to Make a Healthy (and Tasty) Baked Salmon Meal at Home | easy salmon recipe

After it’s baked, use a spatula to place a salmon fillet on each plate or platter. Serve the yogurt sauce on the side. Take some sliced carrots and radishes and add a quarter cup of greens beside them.

Nutritional Value:

Raw fresh greens are great additions to any meal because of their living enzymes and digestible protein. They’re also a great source of dietary fiber to help normalize any unusual bowel movements and can help with weight loss.

Step 7: Pack Leftovers and Put them in the Fridge

If you’re only eating one serving, take the leftover salmon fillets and vegetables and place them in plastic containers. Separate the yogurt sauce and put the leafy greens back in the fridge. They can last in the fridge for no more than 3 days.

Eat these leftovers for the next dinner time or during lunch. Heat them up in the microwave or put some olive oil on a skillet over low heat and cook the fillets and vegetables until they are hot.

Nutritional Content Per Serving

  • Calories: 328
  • Carbs: 4 g
  • Fats: 15 g
  • Fiber: 1 g
  • Protein: 42 g
  • Sodium: 373 mg
  • Sugar: 3 g

Note: This salmon recipe makes 4 servings. Each serving should contain 1 baked salmon fillet, 1/4 cup of vegetables, and 3 tablespoons of yogurt sauce to meet the above mentioned nutritional values.

Additional Healthy Tips

Turn this salmon baked recipe into a powerhouse of nutrients with these 3 health tips:

Tip #1: Always Use Wild Salmon

When buying your salmon fillets, always check the label to see if it’s farmed or wild salmon. Salmon from fish farms contain more nutrients like protein and fatty acids because they are unnaturally fed for human consumption. On the other hand, caught wild salmon has fed on organisms in their natural environment with no artificial ingredients.

Tip #2: Use Greek or Plain Yogurt

Never use or eat flavored yogurt because they are often filled with artificial coloring and sweeteners. Plain or regular yogurt is filled with natural ingredients and more bone-strengthening calcium. Compared to Greek yogurt, it has less sugar, more protein, and a thicker and creamier texture.

Tip #3: Choose Your Leafy Greens

Microgreens are very young green vegetables which are harvested right after they sprout. They are aromatic, colorful, rich in flavor, and contain more nutrients than mature leafy greens.

Tip #4: Consult Your Doctor

If you have an autoimmune condition or any other serious illness, it’s best to consult with your doctor or dietitian first. Find out how this recipe can affect your condition to avoid any complication and interference with your medications or prescribed treatment plan.

 

Here is how to make an easy oven baked salmon from Tess Cooks 4u:

Once your doctor or dietitian approves, this tasty and easy salmon recipe is a great staple meal in your thyroid diet. Each serving has a moderate amount of calories but high in various kinds of nutrients. The combination of citrus marinate and plain yogurt also adds a great fruity and mildly sweet flavor to this salmon dish.

Do you have your own tasty baked salmon recipes you use for your thyroid diet? Share them with us in the comments section below!

Up Next: A Healthy Salad Recipe To Help Reduce High Thyroid Levels

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