Healthy and Easy Salmon with Dill and Capers

When we cook, we’re usually trying something new, but my husband’s delicious, healthy and easy Salmon with Dill and Capers is often requested and frequently made at our house. We try to eat wild-caught fish at least once a week for our health. This recipe makes it fast and easy. It also makes our dog happy because she gets to eat the skins.

This recipe calls for wild-caught salmon, dill, and capers, which are all healthy foods. Here are some of the specific benefits of each food:

Wild-Caught Salmon:

  1. Omega-3 Fatty Acids: Wild-caught salmon is one of the best sources of omega-3 fatty acids, which are essential for brain health and can reduce the risk of heart disease.
  2. Protein: Salmon is a high-quality protein source, which is important for muscle growth and repair.
  3. Vitamin D: Salmon is a natural source of vitamin D, which is important for bone health, immune function, and overall health.

A Note on Farmed Fish: Farmed fish is promoted as “sustainable” and can be more affordable than wild-caught, but I don’t eat it or recommend it. Due to their diet, farmed fish have a lower omega-3 content than wild-caught. Contaminated feed and crowded conditions can lead to higher levels of toxins like PCBs, dioxins, and mercury in their flesh. Additionally, farmed fish are often treated with antibiotics and pesticides, which can remain in the fish.

Dill:

  1. Antioxidants: Dill contains flavonoids and other antioxidants that can protect the body from damage caused by free radicals.
  2. Anti-Inflammatory: Dill contains compounds that may help reduce inflammation in the body.
  3. Digestion: Dill has been traditionally used to aid digestion and may help relieve bloating and constipation.

Capers:

  1. Antioxidants: Capers are high in flavonoids and other antioxidants that can protect the body from damage caused by free radicals.
  2. Blood Sugar Regulation: Some studies suggest that capers may help regulate blood sugar levels in people with type 2 diabetes.
  3. Heart Health: Capers contain compounds that may help improve heart health by reducing inflammation and improving blood flow.

I hope you love this recipe as much as we do. Please let me know in the comments if you try it.

Let’s get cooking!

Healthy and Easy Salmon with Dill and Capers

Salmon with Dill and Capers

This Salmon with Dill and Capers will tantalize your taste buds and leave you wanting more.
Prep Time 10 minutes
Cook Time 10 minutes
Total Time 30 minutes
Course Main Course
Cuisine Mediterranean
Servings 4

Ingredients
  

  • 4 fillet pieces wild-caught salmon (about 5 ounces each)
  • 1 teaspoon dried dill weed
  • 1/4 cup capers, drained and minced
  • 1/4 cup extra virgin olive oil, divided, plus more for oiling the parchment
  • 1/2 teaspoon ground black pepper (omit for Autoimmune Protocol)
  • 1 medium lemon, halved

Instructions
 

  • Preheat oven to 350°F. Line a sheet pan with parchment paper and oil the parchment. Set aside.
  • Rinse and pat salmon dry. Set aside.
  • Combine the dill weed, capers, olive oil, and pepper in a small bowl. Mash with a fork. Alternatively, you can mash this mixture in a mortar and pestle.
  • Place the salmon fillets on the parchment skin-side down, and spread the caper mixture onto each of the fillets.
  • Bake uncovered for about 20 to 30 minutes or until the fillets start to turn up slightly on the edges and the fat rises to the top. Squeeze the juice from the lemon over the fillets and cook 2 more minutes.
  • Remove from oven, and gently slide a metal spatula between fish and skin to separate the skin from the fish.
  • Serve the fish to your people and treat your pet(s) with the skins.

Notes

MEAL PREP TIP: Bake extra salmon fillets with or without the dill-caper mixture to use for a salad or salmon patties.
Keyword AIP, Dairy-Free, Gluten-Free, Heart Healthy, Omega-3s, Paleo
Tried this recipe?Let us know how it was!