Oven-baked salmon with garlic

Name: Oven-baked salmon with garlic
Total time: 25 min
Yield: 2 servings
Ingredients: Salmon 2 fillets (about 300 g); Garlic 4 cloves, sliced; Broccoli 150 g; Olive oil 2 tbsp; Lemon half; Salt and pepper to taste

Baked at 180°C. That loses less omega-3 than a long, hard sear over high heat.

2 servings25 min

Ingredients

Salmon2 fillets (about 300 g)
Garlic4 cloves, sliced
Broccoli150 g
Olive oil2 tbsp
Lemonhalf
Salt and pepperto taste

Method

Heat the oven to 180°C.
Slice the garlic and leave it for ten minutes.
Season the salmon with salt and pepper and rub it with olive oil.
Cut the broccoli into bite-sized florets and add them to the same tray.
Lay the garlic slices over the salmon and bake for 12–15 minutes.
Squeeze over the lemon and serve.

Cooking note

Omega-3 is vulnerable to heat and oxygen. A 180°C oven loses less than direct high heat, and the antioxidants in lemon and olive oil slow the oxidation of those fats during cooking. Twelve minutes is enough for the broccoli — do not leave it longer.

Ingredients used here

Seafood

Moderate evidence

Salmon

One portion covers a large share of your weekly omega-3 and delivers vitamin D — a nutrient almost no other food supplies in useful amounts.

Vegetables

Moderate evidence

Garlic

The evidence for garlic points to a modest drop in blood pressure and cholesterol. The trick is to crush it and wait ten minutes before it hits the heat.

Vegetables

Early research

Broccoli

Broccoli's key compound, sulforaphane, only forms when the vegetable is cut or chewed. One cooking choice changes how much survives.