— Amber Trejo M.S., beRevolutionarie Nutritionist
*MAKES 2 SERVINGS
*pescatarian, high protein
Save time meal prepping, support your brain health, and your baby bump if you’re expecting this new year with this convenient sheet pan meal. I have seen so many wonderful baby announcements on social media the past few months, so I was inclined to create a recipe that is a nutritional powerhouse for both expecting moms and our beRev go-getters.
Dietary Guidelines for Americans recommended to eat about 8 ounces of fatty fish per week. There are plenty of choices when selecting fish and I highly recommend going for fish that is low in mercury which is a toxic heavy metal; especially for pregnant women. Fatty fish types that are low in mercury include salmon, pollock, light canned tuna and sardines. Besides from a supplement, fatty fish are the only sources of essential fatty acids EPA and DHA, both of which have been extensively studied for their health benefits.
EPA and DHA are both well known to fight inflammation, support heart health and brain function. EPA and DHA work synergistically to help lower blood pressure and regulate a normal heart beat. Some evidence even suggests it can prevent blood clots because when these fatty acids are taken in high doses, they act as a natural blood thinner. DHA in particular is very favorable to the brain. In a growing fetus, this fatty acid plays a pivotal role in eye and brain development and is needed to maintain cognitive function in adults. There is promising evidence supporting the effects of omega 3 fatty acid intake and the reduced risk of developing alzhiemers which is a degenerative disease of the brain. Fish is also a great source of micronutrients such as selenium, iron, zinc and iodine which support our immune system and thyroid health and all much needed nutrients if you’re expecting.
Asparagus is a vegetable that can pair well in almost any dish. When vegetables offer many nutritional qualities and are low in calories I like to say you get a lot of “ bang for your buck” and asparagus is one of those veggies! One of the nutritional highlights of this vegetable is the nutrient folate. Folate is an essential nutrient, especially for expecting mothers because it prevents neural tube defects in babies. Eating about a 1⁄2 cup of asparagus provides us with 34% of our recommended intake of folate. Asparagus is also a rich source of vitamin K which is an important clotting factor.
Feel good with this recipe knowing you’re supplying your brain and maybe a baby with a meal rich in omega 3 fatty acids, folate and can be made in less than 20 minutes.
What You Need:
- 1 bunch asparagus
- ½ container baby bella mushrooms
- 2 salmon filets
- 1 tbsp avocado oil
- 2 tsp dried basil
- 2 tsp dried oregano
- 1 tsp onion powder
- 2 tsp balsamic vinegar
- Dash of sea salt
- Dash of pepper
What To Do:
- Preheat the oven to 400 degrees.
- Line a baking sheet with aluminum foil
- Chop off thick ends of asparagus
- Place asparagus and mushrooms in a large zip lock bag and 1tsp of each dried seasoning, oil, and vinegar, shake bag until mushrooms and asparagus are coated well.
- Remove coated vegetables from the zip lock bag and place on the baking sheet
- Place salmon fillets on the center of the sheet and sprinkle with a dash of sea salt, pepper, the remainder of the dried seasoning and the onion powder.
- Place in the oven and cook for 12-15 minutes. Salmon should have an internal temp of 145 degrees.