Rich in omega-3s and protein, salmon is a healthy option for quick and flavourful meal. Omega-3 fatty acid found in fish (docosahexaenoic acid or DHA) is a major component of the retina and brain. Not only is it delicious, but a recent study found that seniors who eat fish at least twice weekly are approximately half as likely to develop age-related macular degeneration (AMD) as those who consumed fish less than once a week.
AMD is the leading cause of vision loss in Canadians over age 50. Canada’s Food Guide currently recommends two servings of fish such as salmon, Atlantic mackerel, herring and sardines, each week. So, feel good knowing your eyes are being treated right and dive into this savoury and easy to make salmon dish!
6 salmon fillets
2 tablespoons margarine
pinch of salt
1 teaspoon tarragon
1 lemon, sliced
1/3 cup of water
Preheat oven to 325°F.
Place fillets in a well-greased casserole dish that has a well-fitted lid. Spread fillets with margarine and sprinkle with salt. Cover with tarragon and lemon slices. Add water, cover with foil, then firmly top the lid so that it will bake without any flavours escaping.
Bake for 20 to 30 minutes or until flaky with the touch of a fork. Remove lemons and carefully lift to plate. Drizzle with liquid from pan and garnish with parsley.
Serve. Our recipe winner and FYidoctors patient Marla Howard recommends accompanying the dish with small potatoes, green peas, and a small serving of mayonnaise.
For more great recipes, check out the FYidoctors blog.