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Healthy Inspiration from My Italian Kitchen

By Janet Zappala
salmon

Wellness is our most precious gift, and one of the best ways to ensure good health is to keep our immune systems strong, especially in this age of COVID-19. 

Eating mindfully is essential for strengthening the immune system and fighting disease. Protect your body by eating fresh produce. Build strong bones with foods like broccoli, Swiss chard, almonds, calcium-fortified soy and beans. Fuel your brain and body with disease-preventing omega-3s like walnuts, chia seeds, spinach and, of course, salmon. Choose wild-caught salmon when possible as it is higher in omega-3s, vitamins and minerals.

Here’s one of my favorites from my cookbook, My Italian Kitchen, Homestyle Recipes Made Lighter & Healthier. 

Baked Salmon with Lemon Dill Sauce

  • 2 teaspoons extra-virgin olive oil
  • 4 6-ounce wild salmon fillets
  • 1 lemon, cut in half horizontally
  • 1⁄4 teaspoon fresh or dried dill weed
  • 1 teaspoon fresh parsley, chopped fine
    (or 1⁄4 teaspoon dried parsley flakes)
  • Salt and pepper to taste

Lemon Dill Sauce

  • 1⁄2 cup nonfat plain yogurt
  • 2 teaspoons fresh lemon juice
  • 1⁄4 teaspoon fresh or dried dill weed

Preheat the oven to 375 F. Brush a medium-size baking sheet with 1 teaspoon of olive oil. Place the salmon fillets on the baking sheet. Brush the salmon lightly with the remaining teaspoon of olive oil. Squeeze the juice of 1⁄2 of the lemon over the fish; season the fillets with dill, parsley, salt, and pepper. Cut the remaining 1⁄2 lemon into thin slices and place on the fillets. Bake for 12 minutes for medium-rare; longer if desired.

To make the lemon dill sauce, place all sauce ingredients in a small bowl and whisk together until thoroughly blended. Drizzle the sauce over the cooked salmon or serve it on the side. Enjoy immediately!

Janet Zappala is the author of My Italian Kitchen Homestyle Recipes Made Lighter & Healthier available on www.Amazon.com. She’s also a certified nutritional consultant, an Emmy award-winning news anchor and reporter, and the creator and host of Your Health Matters. Find her on Facebook @JanetZappalaYourHealthMatters.

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