Salmon is one of the best foods for active individuals. It's packed with high-quality protein for recovery and muscle maintenance, as well as heart-healthy omega-3 fatty acids. Not only have these fats been associated with reduced risk of heart attack and stroke, they may also play a protective role for brain cells. Some experts suggest that omega-3 fatty acids may be able to slow the age-related degeneration of brain cellsÂ—and may even be able to delay the onset of Alzheimer's.
Roast Salmon with Spinach and Figs
Prep time start to finish 25 minutes
4 six oz. boneless and skinless salmon filets VEGAN: Substitute 4 bricks fresh tofu
1 Tablespoon olive oil
Salt and pepper
Spinach and Figs:
1 lb. fresh spinach: Rinsed, dried, and torn into smaller pieces (remove the large stems).
1/2Â medium onion: Peeled, root and tip discarded, and cut into ten even sections.
3 Tablespoons olive oil (substituting 4 oz /1 stick unsalted butter will make it richer)
6 oz. (3/4 cup) dried figs, chopped into pieces
1/2Â tsp ground nutmeg
Salt and pepper to taste
1. Preheat the oven to 450 degrees F.
2. Arrange the salmon on a baking sheet.
3. Sprinkle with olive oil, salt and pepper.
4. Cook for 15 minutes.
5. Turn the broiler setting on high.
6. Place under the broiler for four minutes.
Note: It's good to have the salmon golden brown to the top; it is important to cook salmon through as it will be more tender.
Spinach and Figs:
1. Place a large four-quart saucepan over medium heat.
2. When hot add the butter and onion at the same time and stir constantly for 30 seconds.
3. Turn heat down slightly then cook, stirring occasionally, for two minutes.
4. Add the rest of the ingredients and stir until spinach begins to soften.
5. Remove from heat and season.
Arrange plate with the spinach as base and salmon on top.
Calories (kcal): 424
Carbohydrates (g): 31
Protein (g): 39
Fat (g): 16
Total Dietary Fiber (g): 8
Train right with tips and tricks and of the trade from Chris Carmichael and Carmichael Training Systems, at www.trainright.com.