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Easy Baked Herbed Salmon to the Rescue!

Welcome to another Monday in March with Elevate Sports Performance and Chiropractic, where we’re experimenting with meatless recipes using fish and seafood throughout the entire month. Just like all of us at Elevate, you’re busy all week long and sometimes managing to prepare a healthy meal, fast, for your busy family can feel like an impossible task. This baked herbed salmon recipe will make a kitchen super-hero out of you, and provide your family with a healthy quick dinner option. (Remember that doubling this easy recipe creates tomorrow’s lunch. Another classic kitchen super-hero move.) 

Salmon is mostly known for being loaded with heart healthy omega-3 fatty acids, but it has so many other nutritional benefits, it really should make a more frequent appearance at our family dinner tables. It’s a great source of protein and potassium, and is high in B vitamins, which makes it a boost for brain and heart health in both adults and children. Assisting in repairing damaged tissue and fighting joint inflammation are just a couple of the other super powers that salmon possesses.

This super-hero recipe takes just 25 minutes to prepare (5 minutes of prep time and 20 minutes of cooking time). It serves 4, with just 237 calories per servings. 

So grab your super-hero cape (yes, you can use an apron for a cape) and let’s rescue dinner time!


4 salmon fillets, thawed according to packaging
1 tsp dried dill weed
1 tsp dried rosemary
½ tsp dried parsley
½ tsp salt
¼ tsp pepper


1. Preheat oven to 400 degrees. Prepare cookie sheet by lining with parchment paper or aluminum foil.
2. Mix dill weed, rosemary, parsley, salt and pepper together in a little bowl.
3. Place salmon on prepared cookie sheet.
4. Sprinkle each salmon with herbs
5. Bake for 20 minutes or until temp of the salmon reaches an internal temperature of 145 degrees at it’s thickest part.
6. Top with a squeeze of lemon juice and serve on a bed of greens, with your favorite sides (Farro, barley, brown rice, etc.)

**Thanks to Author Nancy Piran from thebittersideofsweet.com for this recipe.