Baked Salmon with Asparagus: A Healthy Dinner for Seniors

This Baked Salmon with Asparagus recipe is a delightful and nutritious dish perfect for seniors looking for a healthy dinner option. Packed with omega-3 fatty acids from the salmon and vitamins from the asparagus, this meal is not just good for you but also incredibly delicious. It’s ideal for a casual weeknight dinner or a special family gathering. The dish features a savory flavor profile with hints of garlic and lemon, complemented by the tender, flaky texture of the salmon and the crispness of the asparagus.

Prep and Cook Times

• Prep Time: 10 minutes
• Cook Time: 20 minutes
• Total Time: 30 minutes
• Skill Level: Beginner

Serving Information

• Servings: 2
• Serving Suggestions: Pair this dish with a side of whole grain rice or quinoa for added fiber. Garnish with fresh lemon slices and a sprinkle of parsley for a pop of color.

Ingredients List

• For the Salmon:
  • 2 salmon fillets (about 6 ounces each)
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • Juice of 1 lemon
  • Salt and pepper, to taste
• For the Asparagus:
  • 1 bunch of asparagus (about 8-10 spears), trimmed
  • 1 tablespoon olive oil
  • Salt and pepper, to taste
• Optional Garnish:
  • Fresh parsley, chopped
  • Lemon wedges

Substitutions:

• For a dairy-free version, ensure your olive oil is pure and not blended with butter.
• If you prefer a different vegetable, try using green beans or broccoli.

Equipment List

• Baking sheet (preferably lined with parchment paper)
• Mixing bowl
• Whisk or fork
• Knife and cutting board
• Meat thermometer (optional but recommended for perfect doneness)

Step-by-Step Instructions

1. Preheat the Oven: Preheat your oven to 400°F (200°C).
2. Prepare the Asparagus: In a mixing bowl, toss the trimmed asparagus with 1 tablespoon of olive oil, salt, and pepper. Spread the asparagus in a single layer on one side of the baking sheet.
3. Prepare the Salmon: In the same bowl, mix olive oil, minced garlic, lemon juice, salt, and pepper. Place the salmon fillets on the other side of the baking sheet and brush the mixture over the top of each fillet.
4. Bake: Place the baking sheet in the preheated oven. Bake for 15-20 minutes, or until the salmon is cooked through (internal temperature should reach 145°F or 63°C) and the asparagus is tender.
5. Serve: Once done, remove from the oven and let it rest for a couple of minutes before serving. Garnish with fresh parsley and lemon wedges if desired.

Technique Tips and Troubleshooting

• Cooking Salmon: If you prefer your salmon less cooked, check the internal temperature at 12 minutes; salmon can be enjoyed medium-rare at 125°F (52°C).
• Asparagus Tenderness: If you like your asparagus crisper, you can remove it from the oven a few minutes earlier than the salmon.

Plating and Presentation

Arrange the salmon fillets and asparagus on a plate. Drizzle with any remaining juices from the baking sheet for added flavor, and sprinkle with fresh parsley for a vibrant touch. Serve with lemon wedges on the side for an extra zing.

Storage and Reheating Instructions

• Storage: Store any leftovers in an airtight container in the fridge for up to 3 days.
• Reheating: To reheat, place the salmon and asparagus on a baking sheet in an oven preheated to 350°F (175°C) for about 10 minutes, or until warmed through.

Variations and Customizations

• Add Spice: For a little kick, sprinkle red pepper flakes over the salmon before baking.
• Different Herbs: Experiment with herbs like dill or thyme for a different flavor profile.

Notes on Ingredients and Equipment

• Fresh Ingredients: Fresh salmon is preferred for the best flavor. If using frozen, ensure it is fully thawed before cooking.
• Equipment: A meat thermometer is helpful to ensure the salmon is cooked to your liking.

Final Touches and Personal Notes

This recipe is meaningful to me because it brings back memories of family dinners by the sea, where fresh fish was a staple. I encourage you to experiment with flavors and make this dish your own. Enjoy!

FAQ

1. Can I use frozen salmon for this recipe?

   • Yes, just ensure it is fully thawed before cooking for even cooking.

2. What can I substitute for asparagus?

   • You can use green beans, broccoli, or zucchini as alternatives.

3. Is this dish suitable for meal prep?

   • Absolutely! Just store the salmon and asparagus in separate containers and reheat as needed.

4. How do I know when the salmon is done?

   • The salmon should be opaque and flake easily with a fork. A meat thermometer can help ensure it’s reached 145°F (63°C).
5. Can I make this recipe for more servings?
   • Yes, simply double the ingredients and use a larger baking sheet if necessary.