**Omega-3-Loaded Mediterranean Salmon: Simple Sheet Pan Dinner Recipe**
The Mediterranean diet has been highly regarded for its heart-friendly advantages, with one of its key elements being omega-3-loaded salmon. This simple sheet pan dinner recipe merges the nutritional benefits of salmon with the lively tastes of Mediterranean cooking, making it an ideal selection for a nourishing and flavorful meal.
**Importance of Omega-3s**
Omega-3 fatty acids are vital fats that play an essential role in preserving heart wellness, alleviating inflammation, and enhancing brain function. Salmon is one of the top sources of these advantageous fats, establishing it as a central item in the Mediterranean diet. Consistent intake of omega-3s has been associated with a lower risk of heart ailments, enhanced mental well-being, and improved joint health.
**Ingredients**
– 4 salmon fillets (approximately 6 ounces each)
– 1 pint cherry tomatoes, halved
– 1 red onion, sliced thinly
– 1 zucchini, cut into half-moons
– 1 red bell pepper, sliced
– 1 lemon, cut into thin slices
– 3 tablespoons olive oil
– 2 teaspoons dried oregano
– 1 teaspoon garlic powder
– Salt and pepper to your preference
– Fresh parsley, chopped, for garnish
– Optional: Kalamata olives and feta cheese for an extra Mediterranean touch
**Instructions**
1. **Preheat the Oven**: Set your oven to 400°F (200°C).
2. **Prepare the Vegetables**: On a large sheet pan, arrange the cherry tomatoes, red onion, zucchini, and red bell pepper. Drizzle with 2 tablespoons of olive oil, and season with oregano, garlic powder, salt, and pepper. Toss to ensure the vegetables are evenly coated.
3. **Add the Salmon**: Place the salmon fillets among the vegetables on the sheet pan. Drizzle the remaining tablespoon of olive oil over the salmon, and season with salt and pepper. Lay lemon slices atop each fillet for enhanced flavor.
4. **Bake**: Put the sheet pan in the preheated oven and bake for 15-20 minutes, or until the salmon is fully cooked and flakes easily when tested with a fork. The vegetables should be tender and slightly caramelized.
5. **Garnish and Serve**: Take the sheet pan out of the oven. If preferred, add Kalamata olives and crumbled feta cheese on top. Garnish with fresh parsley prior to serving.
**Serving Suggestions**
This Mediterranean salmon sheet pan dinner pairs wonderfully with a side of quinoa, couscous, or a fresh green salad. For a complete Mediterranean experience, enjoy with a glass of crisp white wine.
**Conclusion**
This omega-3-loaded Mediterranean salmon sheet pan dinner is not only straightforward to make but also overflowing with flavor and nutrition. It’s an excellent illustration of how the Mediterranean diet can be both tasty and advantageous for your health. Relish this dish as part of a balanced diet to enjoy the numerous benefits of omega-3 fatty acids and the nourishing ingredients of the Mediterranean area.