Basil Avocado Baked Salmon
Recently, I finished listening to the Audiobook “Changing Body Composition Through Diet and Exercise,” by Michael Ormsbee, a professor at Florida State University. This is an excellent resource for anyone who has an interested in the best way to change how they look and feel.
One of the tips in the book was to increase the ratio of Omega 3 fatty acids to Omega 6 fatty acids in our diet. Omega 3’s reduce inflammation and are found in fatty fishes like salmon, nuts and oils. While we need some Omega 6’s, the typical American diet has too high of a ratio of Omega 3 to Omega 6 fatty acids to promote health. Omega 3 fatty acids may help with fat loss.
I decided to search for a new Salmon recipe to increase my Omega 3’s. Here is the recipe I found from Paleo Mom. It fits my criteria of easy preparation and cooking.
½ cup fresh basil, chopped
3 cloves garlic, crushed
1 ripe avocado
1 tsp capers, drained and finely chopped
1 Tbsp lemon zest (about 1 lemon)
3-4 6-8oz salmon fillets
1-2Tbsp coconut oil (for greasing the pan)
1. Grease a baking sheet with coconut oil (you may optionally line with tin foil and then grease). Preheat oven to 350F.
2. Mash avocado until very creamy. Stir in chopped capers, garlic, basil and lemon zest.
3. Lay salmon fillets on prepared baking sheet. Spread avocado topping over the top of the salmon with a knife or the back of a spoon. Coat ¼” thick for thinner fillets and up to ½” thick for thicker salmon fillets.
4. Bake for 10 minutes (up to 15 minutes for thicker fillets). Turn oven up to broil.
5. Broil for 3-4 minutes until avocado topping starts to brown. Enjoy!
Original Recipe from The Paleo Mom
The only changes I made were eliminating the capers and using olive oil instead of coconut oil. The baked Salmon with Avocado was easy to make and tasted great. I will definitely keep this in the recipe rotation. Let me know what you think.