Jen Morgan
Student Writer
This week’s healthy recipe is colorful, nutritious and delicious. I wanted to include one seafood recipe in my column since I feel many people are intimidated by the idea of cooking seafood. In reality, fish is very easy to prepare and reaps many health benefits.
Compared to last week’s recipe, this one takes a bit longer but is a more substantial meal. You will also have plenty of time to get work done or relax while the salmon is cooking.
The following recipe is perfect for the new season and into the summertime. Salmon is a high-protein fish filled with healthy omega-3 fatty acids, and asparagus contains multiple essential vitamins and fiber. Asparagus is in peak season during the month of April, so take advantage of enjoying it while you can!
Prep and clean-up time: 10 minutes
Cooking time: 20-30 minutes
Total time: About 30-40 minutes
Dry Ingredients:
– 3 tablespoons oil (I used basting oil from Wegman’s, but regular olive oil works, too)
– 1 pinch of rosemary leaves
– Non-stick cooking spray
– 1 sheet of aluminum foil
– 1 cookie sheet (not pictured)
Main Ingredients:
– 1 salmon filet (defrosted)
– About 6-8 asparagus spears
– 2 lemon slices
Directions:
Step #1: Preheat your oven to 400 degrees Fahrenheit.
Step #2: Wash the asparagus spears thoroughly, cutting off the ends with a knife and cutting board.
Step #3: Spray a sheet of aluminum foil with non-stick cooking spray, and place the asparagus spears in a line onto the foil. Pour about 1 tablespoon of oil onto the asparagus.
Step #4: Place the salmon filet on top of the bed of asparagus.
Step #5: Garnish the salmon with additional basting oil, lemon slices and rosemary.
Step #6: Fold the foil over to seal, but don’t pack it too tightly –you will want it to get some air. Place the foil onto the cookie sheet and place the sheet into the oven.
Step #7: Cook the salmon and asparagus for 20-30 minutes or until the salmon is tender.
Step #8: After about 20 minutes, remove the salmon from the oven to check the tenderness. Open up the foil if you find the fish is properly cooked.
Step #9: Once the salmon has cooled in the foil on top of the stove, about 10 minutes, transfer the salmon and asparagus to a plate to serve and enjoy!
What types of recipes would you like to see in this column? Do you have any dietary restrictions you’d like an easy, healthy recipe for? Did you try this recipe and love it?
Let me know by tweeting to @JenMorgan94 or @MessiahPulse – I can’t wait to hear your feedback!
Jen is a senior journalism major from Boston. She loves makeup, puppies, cookies, tattoos and magazines, and will never turn down a trip to Sephora or Starbucks.