Easy Lemon Dill Salmon and the Truth about Fats

Dill and lemon salmon

Verdict: I love how simple, healthy and delicious this dish is. Salmon infused with lemon, complementary dill and a light crust of garlic. Can’t wait to make it again!

Quick Intro to Fats

Most fats are delicious and not all of them are bad! To begin our Beach Body Gourmet series, here’s a quick intro on the three main types of fat and a recipe that falls in the “good fat” group.

Types of Fat

(1) Saturated Fats – found in all animal foods and some vegetable oils such as coconut and palm oil.

Important note: eat less saturated fat (no more than 10% of your daily caloric intake).

Disclaimer: Saturated fat may not always be harmful.

Personally, I pick natural saturated fat over its hydrogenated version any day. For example, I’ll enjoy butter in small amounts but never margarine because it falls under the second fat category.

(2) Trans Fat aka Hydrogenated Fat – formed when vegetable oils are processed into margarine or shortening and found in high quantities in most processed foods.

Important note: eat fewer processed foods and restaurant meals.

(3) Polyunsaturated Fats aka Omega-6s and omega-3s
a) Omega-6s – found in all vegetable oils like soybean, sunflower, corn and sesame.

Important note: easy to overwhelm body with omega-6 because of the vegetable oil used in processed and fast foods.

b) Omega-3s – found in cold water fish such as salmon, sardines, trout and mackerel and plant foods such as soybeans, flax seeds and nuts.

IMG_9480Heart healthy salmon with dill and lemon plus a surprise garlic crust.

Important note: omega-3s have been known to lower risk of heart disease but many do not eat enough.

Reference: Leslie Beck’s 10 Steps to Healthy Eating: Boost Energy, Manage Weight, Prevent Disease With the Right Foods

Here’s a recipe to help you get your omega-3s!

IMG_9471The recipe uses generous amounts of dill, garlic and lemon.

IMG_9495And creates a nutritional powerhouse meal with salmon, quinoa and salad.

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Easy Lemon Dill Salmon

Serves: 4 | Prep: 10 minutes | Cook: 15 minutes

Adapted from The Globe and Mail

Note 1: If you don’t have fresh dill, use 2 teaspoons of dried dill.

Note 2: If you have salmon that is greater than 1.5” in height, give it a bit more time. Don’t be afraid of taking out the smaller pieces earlier – it’s ok if they don’t finish cooking at the same time. Before serving, check that the salmon is cooked through at the thickest part of the fillet.

  • 4 – 4 oz/120 g salmon fillets
  • 1 – 2 tablespoon of olive or grapeseed oil (use more or less, it won’t affect the final product)
  • ½ teaspoon kosher salt
  • Freshly ground black pepper to taste
  • 2 cloves garlic, chopped + 1 – 2 cloves of chopped garlic for crispy garlic crust
  • 2 – 4 tbsp finely chopped fresh dill
  • 4 – 8 lemon slices
  • Zest of 1/2 lemon to garnish, optional
  • ½ lemon, cut into wedges for garnish

1. Preheat oven to 375F.

2. Place fillets on a baking sheet lightly coated with oil or cooking spray. Drizzle fillets with oil and season with salt and pepper. Evenly sprinkle the fillets with the garlic and dill. Place a lemon slice or two on top of each fillet (we like to use two).

Optional: sprinkle the pieces of salmon not covered by lemon with the additional garlic – they crisp up and create a light garlic crust.

3. Bake for 12 – 15 minutes or until fish flakes easily when tested with a fork. Remember to check the thickest part of the salmon. Garnish with lemon zest if desired. Squeeze lemon wedges over salmon before eating.

Serve with quinoa – there is no better combination than salmon and quinoa! We usually serve salmon with quinoa or rice and a simple salad.

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