Looking for a dish that’s both incredibly delicious and packed with health benefits? This Omega-3 Medjool Date Salmon brings together the natural sweetness of Jordanian Medjool dates with the rich, savory flavor of salmon, creating a perfect balance of taste and nutrition. Not only is this meal a treat for your taste buds, but it’s also loaded with nutrients that can help slow the progression of age-related macular degeneration (AMD). Featuring omega-3 fatty acids, lutein, zeaxanthin, and antioxidants, this dish is a feast for both your eyes and your appetite. Let’s dive into this wholesome and satisfying meal!
Ingredients:
- 2 salmon fillets (250 kcal each, 13g fat, 25g protein, rich in omega-3s)
- 4 Medjool dates, chopped (66 kcal each, 1.6g fiber, 0.2g protein)
- 1 tbsp olive oil (119 kcal, 14g fat, 0g protein)
- 1/2 cup cooked quinoa (111 kcal, 2g fat, 4g protein, high in zinc)
- 1/2 cup steamed spinach (21 kcal, 0g fat, 2g protein, rich in lutein and zeaxanthin)
- 1/4 cup walnuts, chopped (190 kcal, 18g fat, 4g protein, high in omega-3s)
- 1/2 tsp turmeric (5 kcal, 0.2g fat, anti-inflammatory properties)
- 1/4 tsp black pepper (2 kcal, 0g fat, enhances turmeric absorption)
- 1 tbsp lemon juice (2 kcal, 0g fat, vitamin C boost)
- 1/4 tsp sea salt (0 kcal, 0g fat, 0g protein)
Instructions:
- Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
- In a small bowl, mix the chopped Medjool dates, olive oil, turmeric, black pepper, and sea salt.
- Place the salmon fillets on the baking sheet and top them with the date mixture.
- Bake for 12-15 minutes until the salmon flakes easily with a fork.
- Serve over a bed of cooked quinoa and steamed spinach, garnished with chopped walnuts and a squeeze of lemon juice.
Nutritional Info per serving: ~450 kcal, 22g fat, 6g fiber, 35g protein
This flavorful dish is packed with nutrients that support eye health, including omega-3s, lutein, zeaxanthin, and zinc. Try this or any other delicious AMD-fighting recipe at Cook With Doc!
