BRAINY RECIPE

One – Pan Salmon Asparagus Recipe

Ingredients:
For the Salmon and Asparagus:
2 lbs salmon fillet, cut into 6 oz portions
2 lbs 2 bunches asparagus, fibrous ends removed
Salt and black pepper
1 tbsp of olive oil
1 small lemon, sliced into rings for garnish
For the Lemon – Garlic – Herb Butter:
6 tbsp 85 grams unsalted butter, softened
2 tbsp fresh lemon juice
1 small lemon
2 garlic cloves, pressed or minced
2 tbsp fresh parsley, finely chopped
1 tsp salt, (sea salt)
¼ tsp black pepper

Instructions:
Prep:
1. Preheat oven to 450˚F with oven rack in top third. Line large rimmed baking sheet
with parchment paper, trimming the paper to just fit so it doesn’t go over edges of pan (this prevents the paper
from charring under broiler).
How to make One – Pan Salmon Asparagus:
1. Place salmon fillet in a row down the center of your lined baking pan. Arrange trimmed asparagus on the
sides of the salmon. Drizzle asparagus lightly with olive oil and roll to coat. Sprinkle both asparagus and
salmon with salt and pepper.
2. In a medium bowl, use a fork to smash together all ingredients for flavored butter. It takes a couple of minutes
to come together but keep mashing and it will happen. You can also
use a food processor for the job if you prefer.
3. Spoon ¾ of your flavored butter over the salmon and spread evenly (no need for perfection). Dab remaining
butter mix over the asparagus. Top each salmon fillet with a slice of lemon and bake uncovered at 450 ˚F for
10 – 12 minutes (a thinner fillet will take 10 minutes a larger fillet takes 12 minutes). Set the oven to broil and
bake another 2 – 3 minutes to give the salmon a golden glow. Bake until salmon is flaky and cooked through.
Recipe Notes:
How to speed – soften butter:
Place wrapped stick of butter in airtight Ziploc bag and submerge bag in warm (100˚F) water, placing a weight
over the top so it doesn’t float. Let sit 10 – 15 minutes until softened.

Nutrition Facts:
 Promotes brain health. The high levels of DHA work in association with the vitamin A, vitamin D, and selenium
in salmon to boost and improve brain function. In fact, omega – 3 fatty acid supplements are used to treat
psychological disorders like Alzheimer’s and
Parkinson’s disease.
 Improves cardiovascular health. Salmon is rich source of omega – 3 fatty acids (EPA and DHA) and potassium.
The e=omega – 3 and -6 fatty acids combines with potassium greatly contribute to heart health, as they rec=duce
artery inflammation, lower cholesterol levels, and maintain blood pressure levels. Potassium helps to control
blood pressure and prevent excess fluid retention. Thus, regular salmon intake can significantly reduce heart –
related medical conditions, including heart attacks, strokes, arrhythmia, high blood pressure, and high
triglycerides.
 It can help fight cancer especially the Asparagus. It is good for the brain and can help slim down.
 Asparagus is a spring vegetable that’s packed with nutrition. It is a very good source of fiber, folate, vitamins A,
C, E and K, as well as chromium, a trace mineral that enhances the ability to insulin to transport glucose from the
bloodstream into cells.
 Brain booster recipe. It help our brains fight cognitive decline. Like leafy greens, asparagus delivers folate, which
works with vitamin B12 – found in fish, poultry, meat and dairy –
to help prevent cognitive impairment.