Nutrient Meal Project
Garlic Butter Baked Salmon
Quintin Lui
Rodney Sham
HFA4U
This nutrient meal is made for Rodney. His brain is not functioning well and needs some
nutrients to help him get better.
Nutrients focus
Omega-3s
Antioxidant Vitamins
Vitamin B12
Phytonutrients
Ingredients Needed
500g fingerling potatoes, halved
2 tablespoons olive oil
1 ½ teaspoons salt
1 ½ teaspoon cracked black pepper
4 170g skinless salmon fillets
2 ½ tablespoon minced garlic
2 tablespoons fresh chopped parsley
1 ⅓ cup freshly squeezed lemon juice
1 ½ cup melted unsalted butter
3 bunches asparagus, (187 spears, woody ends removed)
2 tablespoons dry white wine (substitute with ¼ cup low-sodium chicken broth)
1 lemon sliced to garnish
Step-by-Step Instructions
1. Heat oven to 400°F I 200°C. On a large rimmed baking sheet, toss together potatoes
with the oil, ½ teaspoon of garlic, ½ teaspoon salt, and ½ teaspoon pepper. Spread
out in an even layer and roast for 15 minutes until they are just starting to soften and
brown.
2. Push the potatoes to one side of the sheet pan and arrange salmon down the centre.
Rub salmon evenly with 1 ½ tablespoon of the minced garlic and 2 tablespoons of
parsley. Add the asparagus to the other side of the pan.
3. Combine ¼ cup of lemon juice and ¼ cup of the melted butter together and pour the
mixture over the salmon and asparagus. Season everything with the remaining salt
and pepper.
4. Return to the oven and continue baking until the potatoes are golden and fork-tender
and the salmon is opaque throughout, (about 10 minutes). Optional: broil in the last 2
minutes for charred edges.
5. Meanwhile, in a small bowl, combine the remaining butter, garlic and lemon juice with
the wine ( or chicken stock). Serve with the salmon, veggies and lemon slices!
Explanation of How Meal is Nutrient Rich
Potatoes with the skin are an excellent source of several minerals such as phytonutrients
and antioxidants. They help prevent damage to cells throughout the body. A number of
phytonutrients have been shown to reduce the risk of cancer, heart disease, stroke,
Alzheimer's and Parkinson's disease.
Olive oil has Vitamin E and K. Vitamin E is important to vision, reproduction, and the health of
blood, brain and skin. Vitamin K helps to make various proteins that are needed for blood
clotting and the building of bones.
Salt is important for preventing dehydration, for proper transmission of nerve impulses and
for normal functioning of cells. And it is for seasoning.
Black pepper has oils limonene and beta-caryophyllene. They may protect against
inflammation, cellular damage, and disease.
Garlic contains allicin, which gives garlic its aroma and flavor and acts as the world's most
powerful antioxidant that helps reduce the risk of heart disease and brain cancers.
Salmon is a good source of protein, and Vitamin B12. It also has potassium, iron, Vitamin D
and Omega-3. Protein helps the body to grow and repair. Vitamin B12 helps keep the body’s
blood and nerve cells healthy and helps make DNA, the genetic material in all of the cells.
Potassium regulates the heartbeat, ensures proper function of the muscles and nerves, and
is vital for synthesizing protein and metabolizing carbohydrates. Iron is used to make
hemoglobin, a protein in red blood cells that carries oxygen from the lungs to all parts of the
body, and myoglobin, a protein that provides oxygen to muscles. The body also needs iron to
make some hormones. Vitamin D helps to absorb calcium and phosphorus in the bodies,
helps bring calcium and phosphorus to the bones and teeth, and helps regulate how much
calcium remains in the blood. Omega-3 is used by the brain to build brain and nerve cells.
Brain cells with high levels of omega-3 in their membranes are thought to be better at
communicating with other cells, an important process for brain function.
Lemon juice helps prevent painful stones in those deficient in urinary citrate (a form of citric
acid). More importantly, increased fluids help prevent dehydration, a common cause of
kidney stones.
Parsley is rich in vitamin C and other antioxidants, which help reduce the risk of serious
health conditions like diabetes, stroke, heart disease and cancer.
Unsalted butter has no additional salt content. It doesn't contribute much to your total daily
intake of these vitamins because we usually consume it in small amounts. It is not harmful
to our health and can make the food tasty.
Asparagus has fiber, folate and vitamins A,C and K. Fiber cleans the colon, acting like a scrub
brush. The scrub-brush effect of fiber helps clean out bacteria and other buildup in the
intestines, and reduces the risk for colon cancer. Folate produces red and white blood cells
in bone marrow, producing DNA and RNA, and transforming carbohydrates into energy.
Vitamin A is important for normal vision, the immune system, reproduction, and growth and
development.
White wines are the perfect match for plenty of dishes, cooking with white wine can
make the food more delicious. It doesn’t contain specific nutrients for our health.
Lemon sliced is just for garnish.
Reference
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