Lemon Caper Salmon

Today’s post is a delicious and easy salmon recipe.  I think there are two underlying themes on this blog so far: eating enough protein and getting enough good fats.  Salmon happens to satisfy both of these requirements!  I eat salmon a lot and this is one of my go-to ways of making it, so I wanted to share the recipe, but not before giving an explanation on the health benefits. 🙂

A Little Tutorial on Omega 3s

By now you know that Omega 3s are a fatty acid that the body can’t make on its own.  Omega 3s are anti-inflammatory and critical for brain health.  They also really help with your skin and are vital for hormones & cardiovascular health.

There are 3 forms: ALA, EPA and DHA.  ALA is found primarily in vegetarian sources such as flaxseed, dark leafy greens, walnuts, hemp seeds.  The body converts this ALA into two more useful forms: EPA and DHA.  However, the conversion rate isn’t great.  Luckily, EPA and DHA are found directly in fish sources, so less conversion is required for the body to get EPA and DHA.   So this is why it’s important to get some Omega 3s from fish sources.  Hopefully I haven’t lost you, but all you really need to know is fish is a great source of Omega 3s!

Prep Time:

10 mins

Cook Time:

20 mins

Total Time:

30 mins

Serves:

4

Ingredients

  • 4 salmon fillets
  • ½ cup of finely chopped shallots
  • ¼ cup of drained capers
  • 1 TBSP fresh dill
  • ½ lemon
  • Sprinkling of salt & pepper

Directions

  1. Preheat oven to 425F
  2. Grate the zest from lemon
  3. Mix shallots, capers, dill and lemon zest in a small bowl
  4. Place salmon on parchment paper and sprinkle with salt and pepper
  5. Spread shallot mixture on the salmon
  6. Bake for 20 minutes, or until center is not opaque

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