Mediterranean Salmon

So I don't follow the Mediterranean diet fully but but I do LOVE a lot of recipes that come from that diet. Not sure if I mentioned this before but Ben and I started going to a nutritionist about 4 months ago. It's been a little hard as we recently moved and our lives are kind of up in the air right now but she stated that it's one of top diets "that worked." Ben has very high blood pressure so she said this diet would help out tremendously. Some of the benefits from this diet are

• A significant study of more than 7,400 people found that sticking to a Mediterranean diet that included olive oil or nuts is linked to a reduced risk for heart attack, stroke and heart-related death by about 30 percent compared to a low-fat diet

• April 2020 meta-analysis in The BMJ that reviewed 121 randomized trials found that the Med diet was the only diet that continued to improve cardiovascular risk factors (i.e. blood pressure and cholesterol) in the long term (past 12 months).

• The Med diet is rich in omega-3 fatty acids, which are found in fatty fish and some seeds such as chia and flax. Supplementing with omega-3s or eating more fatty fish is tied to lower triglycerides and larger HDL cholesterol particles, which are better at removing unhealthy LDL cholesterol and potentially preventing plaque buildup and heart disease, according to a February 2020 study of 26,034 healthy women in JAHA.

I feel with this diet it doesn't restrict you from good food but helps you finds new way to cook. We aren't 100% on the Mediterranean diet but I try to cook around it 3-4 times a week and Ben has notice a different in his blood pressure. So let's get cooking.

Ingredients

• 2 pieces of fresh salmon (my favorite is from Publix)

• 1 box of Cherry tomatoes

• 1 medium size zucchini

• 1/2 of a small red onion

• 2 tbsp of extra virgin olive oil

• 1 tbsp of minced garlic

• 1 tbsp of Italian seasoning

• 1 whole lemon

side option: I cooked brown rice with this

Step by Step

1. Marinate your salmon. Get out a gallon size bag and put your Salmon, 1 tbsp of olive oil, 1 tbsp of Italian seasoning, and half of your lemon squeezed.

2. Mix up and let sit in fridge for 30 to 1 hour.

3. Once your salmon is marinated preheat your oven to 375.

4. Get out a oven safe deep dish pan. Cut up your zucchini into sliced half pieces and place into pan. Then cut up your red onion and place into pan and pour your cherry tomatoes in also.

5. Pour your remainder olive over the top and sprinkle your minced garlic. Squeeze the rest of your lemon over the top. Mix together.

6. Next, place your salmon on bed of vegetables. Season with salt and pepper.

7. I like to put a couple of lemons slices over the top.

8. Then, wrap the pan with tin foil and place in the oven for 15 mediums. If you like a more done Salmon keep in longer

9. Place a nice pile of brown rice on your plate place salmon on top with veggies and pour a little bit of the reduction from the top on top. Then Enjoy!