Baked Salmon with Dill Nutritional Info: ~400 calories, 40g protein, 0g carbs, 25g fat
Ingredients:
1 salmon fillet
1 tbsp olive oil
Fresh dill (to taste)
Lemon slices (for garnish)
Salt (to taste)
Preparation: Preheat oven to 400°F (200°C). Drizzle the salmon with olive oil, sprinkle with dill and salt. Bake for 15-20 minutes. Garnish with lemon slices.
Baked Salmon with Dill is a light, flavorful dish that offers a perfect combination of omega-3-rich salmon, fresh herbs, and citrusy lemon. Simple to prepare yet nutrient-dense, this meal fits well into several popular diet plans, including Mediterranean, keto, and paleo. Below, we’ll explore the nutritional benefits, the diets it complements, popular restaurants that serve similar dishes, and the history of this classic recipe.
Nutritional Benefits of Baked Salmon with Dill
Salmon is an incredibly nutritious fish that is high in omega-3 fatty acids, which are essential for heart health, reducing inflammation, and promoting brain function. A typical salmon fillet (about 3-4 ounces) provides 25-30 grams of protein, making it an excellent source of lean protein for muscle repair and overall body maintenance. Salmon is also rich in vitamin D, which supports bone health and immune function, and B vitamins that help with energy metabolism and reducing stress.
Olive oil, a key ingredient in this dish, is rich in monounsaturated fats and antioxidants, which help lower cholesterol levels and reduce the risk of heart disease. Olive oil also adds a smooth, rich flavor to the baked salmon without overpowering the natural taste of the fish.
Fresh dill, a common herb used to season fish, adds not only a fresh flavor but also beneficial antioxidants and flavonoids that support overall health. Dill is also a good source of vitamin C and calcium, further boosting the nutrient profile of the dish.
Finally, lemon slices add a bright, citrusy flavor while providing a boost of vitamin C, which supports immune function and aids in collagen production. The acidity from the lemon also helps to tenderize the salmon, making it soft and flavorful.
Diets That Include Baked Salmon with Dill
Baked salmon with dill is a versatile dish that fits into many dietary plans. In the Mediterranean diet, salmon is a key source of lean protein and healthy fats. This diet emphasizes heart-healthy foods, including fish, olive oil, and fresh herbs, making this dish an ideal fit.
For those following a keto diet, baked salmon with dill is a great option as it is low in carbohydrates and rich in healthy fats, which help support ketosis. The dish can also be adapted for the paleo diet, as it includes whole, unprocessed ingredients, making it compatible with this plan’s focus on natural, nutrient-dense foods.
In a gluten-free diet, baked salmon with dill is naturally gluten-free, making it safe for those with celiac disease or gluten sensitivities. It is also a great choice for people on low-carb or diabetic-friendly diets because of its low glycemic load and high protein content, helping to stabilize blood sugar levels without spiking insulin.
Famous Restaurants Serving Baked Salmon with Dill
Many seafood and Mediterranean-style restaurants feature baked salmon dishes on their menus, often served with fresh herbs like dill and a touch of lemon. Legal Sea Foods, a popular seafood chain in the U.S., frequently offers baked salmon as a signature dish, often paired with vegetables and fresh herbs.
Restaurants like True Food Kitchen, known for their focus on nutrient-dense meals, also serve variations of baked salmon with fresh herbs like dill, often paired with seasonal vegetables and grains for a balanced meal.
In high-end restaurants like The Capital Grille, baked salmon is often a featured entrée, served with sides like roasted potatoes or asparagus and garnished with dill and lemon for added flavor. These restaurants emphasize high-quality, sustainably sourced fish to provide a delicious and healthy dining experience.
History of Baked Salmon and Dill
Salmon has been a dietary staple in regions like Scandinavia, Canada, and the Pacific Northwest for centuries, thanks to its abundance in cold-water rivers and oceans. In these regions, fresh herbs like dill have long been used to enhance the flavor of fish. Dill, in particular, has been used in Nordic cuisine for centuries, often to season cured fish, soups, and stews.
Baking fish is one of the oldest cooking methods and has been widely used to retain the natural flavors and nutrients of the fish. Combining salmon with lemon and dill is a classic culinary technique that originated in Northern Europe but has spread globally, thanks to its simplicity and delicious, fresh flavors.
Conclusion
Baked Salmon with Dill is a flavorful, nutrient-dense dish that provides essential omega-3 fatty acids, lean protein, and heart-healthy fats. It fits seamlessly into various diets, including Mediterranean, keto, paleo, and gluten-free, offering a delicious meal that supports overall health. Whether prepared at home or enjoyed at a seafood restaurant, baked salmon with dill remains a classic, wholesome option for those looking to enjoy a healthy and satisfying meal.
