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Need an Energy Boost? This Mediterranean Baked Salmon Will Deliver

Following a plant-based diet, such as the Mediterranean diet, that incorporates fish and healthy fats has been shown to be beneficial for people with fatty liver.

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Feeling low on energy? Salmon may be the answer. This fatty fish is a rich source of multiple B vitamins, including B12, niacin, B6, riboflavin and more. B vitamins play important roles in the release and transfer of energy between cells in the body. Most importantly of all, these vitamins help turn the food you eat into energy – and they work together to keep your brain functioning at its best.

We’ve created a salmon dinner that’ll perk you up when you’re in need of an extra burst of energy. It’s just what you need at the end of a long day or to get through the midday slump that happens every afternoon. Filled with the nutrients your body craves when you’re running low on get-up-and-go, you’ll want to turn to this recipe during your busiest days (it’s even ready in under an hour!).

Look out for your liver

In addition to giving you an energy boost, salmon is also great for your liver health. Fatty fish like salmon, trout, tuna and sardines is rich in omega-3s, and it can help reduce inflammation in the liver. It’s actually so good for you that eating fatty fish has been found to improve fat levels in the liver, lower BMI and ward off the damage fat in the liver can cause.

Plus, there’s another detail that makes this Mediterranean Baked Salmon a super good-for-you meal. We’ve paired salmon, a fish that’s high in omega-3s, with vegetables. Eating a diet rich in veggies (plus nuts and oils) and fish such as salmon can reduce liver inflammation and decrease fatty buildup. Our dish is both Mediterranean-inspired in flavor and filled with ingredients that fit the guidelines of the Mediterranean diet. The Mediterranean diet’s focus on fish, vegetables and healthy fats has been shown to be beneficial for those with fatty liver disease, specifically nonalcoholic fatty liver disease.

To ensure evenly cooked salmon, remember to bring it to room temperature for about 20 minutes before roasting.

Mediterranean Baked Salmon and Vegetables

Servings
4
Prep Time
20 min
Duration
30 min

Ingredients

  • 2 cups cherry tomatoes, halved (quartered, if large)
  • 1 red bell pepper, chopped
  • 1 small red onion, finely chopped
  • 1⁄4 cup chopped pitted Kalamata olives
  • 1⁄4 cup crumbled feta
  • 3 cloves garlic, minced
  • 1 tsp dried oregano
  • 3 tbsp extra-virgin olive oil, divided
  • 1⁄2 tsp sea salt, divided
  • 1⁄4 tsp ground black pepper
  • 4 4- to 6-oz wild salmon fillets, skin removed, patted dry
  • 2 tbsp chopped fresh flat-leaf parsley, optional

Preparation

  1. Preheat oven to 400°F.
  2. In a 9 x 13-inch baking dish, combine tomatoes, bell pepper, onion, olives, feta, garlic and oregano. Drizzle with one-half of oil; season with one-half of salt and all the pepper. Stir to combine, then spread in an even layer. Roast until vegetables begin to get tender, 15 to 18 minutes, stirring once.
  3. Meanwhile, rub salmon with remaining one-half of oil; season with remaining one-half of salt. Stir vegetables, spread out in an even layer in dish and top with salmon. Roast until salmon is cooked to desired doneness and vegetables are very tender, 10 to 15 minutes more.
  4. Place salmon fillets on plates. Spoon vegetable mixture over top and sprinkle with parsley (if using).

Nutrition Information

  • Serving Size 1⁄4 of recipe
  • Calories 380
  • Carbohydrate Content 8 g
  • Cholesterol Content 72 mg
  • Fat Content 23 g
  • Fiber Content 2 g
  • Protein Content 33 g
  • Saturated Fat Content 5 g
  • Sodium Content 517 mg
  • Sugar Content 4 g
  • Monounsaturated Fat Content 13 g
  • Polyunsaturated Fat Content 4 g