April 21, 2015

Lemon Basil Parchment Salmon

Lemon Basil Parchment Salmon

This week’s installment of Omega-3 Mondays features wild salmon (click on wild salmon to read about why it’s important to choose wild over farm-raised.)  Just as a reminder, omega-3s have been shown to help relieve depression, bipolar disorder, poor memory, impulsiveness, hostility and physical aggressiveness, AND improve thinking processes.  Go ahead and pair with a glass of red wine – the plant compound polyphenols in grapes actually help your body absorb more of the brain healthy omega-3’s in fish.  I’ve always been a fan of Mondays and fresh starts, and now I’m even more excited about them. Do you agree or (pi)no(t)?  Recipe below.


  • 2 lbs wild caught salmon (.5 lb per serving – I made 4)
  • 1 lemon
  • 1/4 cup fresh basil
  • olive oil
  • salt
  • pepper

Parchment Lemon Basil Salmon 1


  1. Preheat oven to 400F
  2. Divide salmon into four portions if not already done for you
  3. Make 2, 1-inch slits in the flesh of each piece and put one basil leaf in each slit
  4. Rub top of salmon with olive oil, then sprinkle with salt and pepper
  5. Top with two more leaves of basil and two slices of lemon
  6. Wrap in parchment paper and tie with string
  7. Put directly on wire rack of oven for 20 minutes

Parchment Lemon Basil Salmon 2

Superfood spotlight:

O-magic 3 fatty acids: Studies have shown that populations eating the most fish have the lowest rates of depression, bipolar disorder, postpartum depression, and seasonal affective disorder. In fact, patients diagnosed with depression tend to have lower levels of omega-3s in their blood and 20 to 30 percent less DHA in their brain.

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