Nourish your brain with the powerful fats it needs with this fresh and zesty orange salmon dish by chef, author and television host Candice Kumai. Salmon is an ideal source of omega-3 fatty acids, which play a crucial role in brain function, and asparagus supplies folate, which works with vitamin B12 to help prevent cognitive impairment.
• Zest 1 orange
• 1/4 cup freshly squeezed orange juice
• 1/4 cup low-sodium soy sauce
• 2 tsp grated ginger
• 4 6-oz boneless, skinless salmon fillets
• 16 asparagus spears, trimmed
1. Preheat oven to 400°F. In a small bowl, whisk together orange zest, juice, soy sauce and ginger; set aside.
2. Cut 4 large pieces of parchment paper and place 1 salmon fillet onto each piece. Divide asparagus spears evenly among pieces of parchment, topping fillets. Pour orange-soy marinade over each fillet and, working with 1 piece of parchment at a time, wrap fillets in parchment paper. Bring top and bottom edges of parchment together. Pinch both parchment edges together at top and fold down in 1/2-inch sections, towards fillet. Fold each side of parchment in towards fillet in 1/2-inch sections.
3. Place parchment packets onto a baking sheet and bake for 15 minutes, or until salmon is solid and firm and asparagus is cooked through but al dente.
Nutrients per serving (6-oz orange salmon): Calories: 272, Total Fat: 10 g, Sat. Fat: 1 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 4 g, Omega-3s: 295 g, Omega-6s: 780 mg, Carbs: 6 g, Fiber: 2 g, Sugars: 3 g, Protein: 36 g, Sodium: 466 mg, Cholesterol: 94 mg
Recipe and photo courtesy of Clean Eating Magazine.