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Healthy Brain Recipe: Pan Roasted Salmon with Broccoli and Red Potatoes

Today I want to share with you one of my all time favorite recipes.

Not only is it delightfully delicious, and incredibly fast and easy to prepare… 

But it’s also got a wide range of health benefits too!

Such as...

Better mood and less stress!

  • Salmon is packed with vitamin D3 which helps boost levels of serotonin, AKA the “happy hormone” [1]. You’ll be walking with a spring in your step and not a care in the world after your delicious salmon dinner!

A strengthened immune system! 

  • Red potatoes contain about 45% of our daily recommended intake of vitamin C, so after this dinner you’ll be rewarded with a replenished immune system that says “no thank you” to invading bacteria and pathogens [2]! 

Improved eyesight and help to maintain a healthy weight!

  • Your eyes will feel young again! The high levels of vitamin A found in broccoli have been shown to slow the decline in eyesight that some people experience as they age [3]. Also the fiber found in broccoli will help balance your blood sugar and keep you full longer, both of which make it effortless for you to stay on track to hit your weight loss goals! 

If you recall a couple of months back I also shared with you another of my favorite salmon recipes, my Roasted Salmon with Creamy Dill Sauce... 

So without further ado, I present to you…

 Pan Roasted Salmon with Broccoli and Red Potatoes

Ingredients for 2

  • 2 (6- to 8-ounce) wild salmon fillets, 1 inch thick

  • 5 tablespoons organic extra-virgin olive oil

  • Salt and pepper

  • ½ pound small red potatoes, unpeeled, halved (Use small red potatoes measuring 1 to 2 inches in diameter for this recipe.)

  • ½ pound broccoli florets, cut into 2-inch pieces

  • ⅛ cup minced fresh chives

  • 1 tablespoon whole-grain mustard

  • 1 teaspoon lemon juice

  • ½ teaspoon honey

  • Lemon wedges

Directions

1. Adjust oven rack to lowest position and heat oven to 500 degrees. Pat salmon dry with paper towels, then rub all over with 2 teaspoons oil and season with salt and pepper. Refrigerate until needed.

2. Brush rimmed baking sheet with 1 tablespoon oil. Toss potatoes, 1 tablespoon oil, 1/2 teaspoon salt, and 1/2 teaspoon pepper together in bowl. Arrange potatoes cut side down on half of sheet. Toss broccoli, 1 tablespoon oil, 1/4 teaspoon salt, and 1/4 teaspoon pepper together in now-empty bowl. Arrange broccoli on other half of sheet.

3. Roast until potatoes are light golden brown and broccoli is dark brown on bottom, 22 to 24 minutes, rotating sheet halfway through baking.

4. Meanwhile, combine chives, mustard, lemon juice, honey, remaining 2 tablespoons oil, pinch salt, and pinch pepper in bowl; set chive sauce aside.

5. Remove sheet from oven and transfer broccoli to platter, browned side up; cover with foil to keep warm. (Leave potatoes on sheet.)

6. Place salmon skinned side down on now-empty side of sheet, spaced evenly. Place sheet in oven and immediately reduce oven temperature to 275 degrees. Bake until centers of fillets register 125 degrees (for medium-rare), 11 to 15 minutes, rotating sheet halfway through baking. Transfer potatoes and salmon to platter with broccoli. Serve with lemon wedges and chive sauce.

And that’s it. 

PS. If you want to feel mentally sharper and eliminate those embarrassing “senior moments”, check out my #1 brain boosting supplement here.

Enjoy!

 

 

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References:

[1] Lu, Z., et al. "An evaluation of the vitamin D3 content in fish: Is the vitamin D content adequate to satisfy the dietary requirement for vitamin D?." The Journal of steroid biochemistry and molecular biology 103.3-5 (2007): 642-644.

[2] Camire, Mary Ellen, Stan Kubow, and Danielle J. Donnelly. "Potatoes and human health." Critical reviews in food science and nutrition 49.10 (2009): 823-840.

[3] Yuan, Gao-feng, et al. "Effects of different cooking methods on health-promoting compounds of broccoli." Journal of Zhejiang University Science B 10.8 (2009): 580.

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