Brimming with omega-3s, oils that are beneficial for your heart, brain and joints, salmon is one of the healthiest fish you can buy. High in protein and an excellent source of heart-protective vitamin E, salmon is also one of the few dietary sources of vitamin D, a crucial nutrient for keeping your bones strong.A rich source of protein, salmon is also high in vitamin A (great for healthy eyes and skin) and vitamin D (needed to make bones strong and guard against osteoporosis). Salmon is a beneficial source of selenium, too, which helps to boost the immune system and regulate the thyroid gland.A member of the onion family, garlic is rich in allyl sulphur compounds, a group of antioxidants believed to play a role in reducing the risk of cancer by stimulating enzymes that help the body to get rid of harmful chemicals. Here's a delicious way to combine these two super foods in one easy recipe.
How to make crunchy baked salmon
Crunchy baked salmon
Preparation 10 minutes
Cooking 15 minutes
Serves 4
- 2 cloves garlic, crushed
- 30 g (2 tbsp) pine nuts
- 4 to 5 sprigs fresh basil
- 45 ml (3 tbsp) olive oil
- 50 g (1/4 c) bread crumbs
- 4 salmon filets, about240 g (1/2 lb) each
1. Preheat the oven to 180°C (350°F). Put crushed cloves garlic, pine nuts and the leaves from the fresh basil in a bowl and crush them together to release the aroma of the basil. Stir in olive oil and fresh bread crumbs. Season to taste.
2. Place salmon fillets skin side down on a baking sheet. Cover each one with a quarter of the topping, spreading it evenly over the fish. Bake for 15 minutes, or until the fish is cooked through and the topping is slightly browned and crisp.
Cook’s tip
Serve with a mixed leaf and avocado salad, or cherry tomatoes on the vine, baked in the oven at the same time as the fish.
Nutritional information: 415 calories • 30 g fat • 4 g saturated fat • 8 g carbohydrates • 28 g protein • 1 g fibre
