Looking for a meal that’s both delicious and nutritious? This Baked Salmon with Avocado Mash combines the rich, heart-healthy omega-3s of salmon with the creamy, monounsaturated fats of avocado.
Perfect for those on a ketogenic diet or anyone seeking a balanced, low-carb meal, this dish offers a flavorful way to boost your health while delighting your taste buds.
It’s gluten-free, low-carb, dairy-free and also Whole30.
Why This Should Be Your Next Meal
Salmon has long been hailed as a superfood, packed with omega-3 fatty acids, protein, and essential vitamins.1 Pairing it with avocado mash not only adds a creamy texture but also introduces a plethora of vitamins, healthy fats, and fiber. This combination doesn’t just taste good; it does wonders for your body, too.
But what makes this recipe stand out in the sea of healthy dishes? It’s the harmonious blend of simple ingredients and straightforward cooking methods that create a meal worthy of any gourmet restaurant, yet easily achievable in your own kitchen.
The Nutritional Powerhouse of Salmon & Avocado
Salmon: Known for its rich content of omega-3 fatty acids, salmon helps reduce inflammation, supports heart health, and can even boost your mood. Additionally, it’s a great source of high-quality protein, B vitamins, and potassium, making it an excellent choice for those looking to maintain a balanced diet.
Avocado: Often dubbed nature’s butter, avocado is loaded with monounsaturated fats that are heart-healthy and help lower bad cholesterol levels. It’s also a fantastic source of vitamins C, E, K, and B-6, along with folate, magnesium, and potassium. The fiber content in avocados aids digestion and helps keep you satiated longer.2
Baked Salmon with Avocado Mash
Ingredients
- 2 6 oz salmon fillets
- 1 avocado
- 1 tbsp olive oil
- 2 tbsp fresh cilantro chopped
- 2 tbsp fresh parsley chopped
- 2 cloves garlic minced
- 1/2 tbsp lemon juice
- 1/2 tbsp lime juice
- 1/4 tsp cumin
- 1/4 tsp paprika
- 1/4 tsp chili powder
- Salt and black pepper to taste
Instructions
- Preheat Your Oven: Start by preheating your oven to 400°F (200°C). This ensures that your salmon cooks evenly and to perfection.
- Prepare the Salmon: Place the salmon fillets on a baking sheet lined with parchment paper. Drizzle them with olive oil and season with salt, black pepper, and paprika. Make sure the fillets are well-coated with the spices.
- Bake the Salmon: Pop the salmon into the preheated oven and bake for about 12-15 minutes, or until the salmon flakes easily with a fork. The cooking time may vary slightly depending on the thickness of your fillets.
- Mash the Avocado: While the salmon is baking, scoop the flesh out of the avocado into a bowl. Add the lemon juice, lime juice, minced garlic, salt, and pepper. Mash everything together until you achieve a smooth and creamy consistency. Stir in the chopped cilantro and parsley.
- Serve and Enjoy: Once the salmon is done, plate it alongside a generous dollop of avocado mash. Garnish with additional herbs if desired, and enjoy your delicious, nutritious meal!
Sources:
- https://www.healthline.com/nutrition/salmon-nutrition-and-health-benefits
- https://www.webmd.com/food-recipes/all-about-avocados
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Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.