Certainly! Here’s a comprehensive 3000-word article on **Baked Salmon in Foil with Asparagus and Lemon Garlic Butter Sauce**, including background, health benefits, step-by-step recipe, tips, variations, serving suggestions, and more.

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# Baked Salmon in Foil with Asparagus and Lemon Garlic Butter Sauce: A Delicious and Nutritious Meal

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## Introduction

Salmon is one of the most popular and versatile fish worldwide, celebrated for its rich flavor, beautiful pink flesh, and impressive health benefits. When paired with fresh asparagus and a zesty lemon garlic butter sauce, baked together in foil, it becomes a perfectly balanced, flavorful, and easy-to-prepare meal. This recipe is not only a feast for your taste buds but also a nutrient-packed dish that promotes well-being and suits many dietary preferences.

Whether you’re cooking for a quick weeknight dinner, hosting a special occasion, or simply craving a wholesome meal, this baked salmon recipe is a winner. It’s simple, elegant, and requires minimal cleanup thanks to the foil method, which seals in moisture and flavor.

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## Why Choose Salmon?

Salmon stands out among seafood due to its:

* **High-quality protein:** Essential for muscle repair and overall body function.
* **Omega-3 fatty acids:** EPA and DHA support heart health, reduce inflammation, and promote brain function.
* **Rich in vitamins and minerals:** Including vitamin D, B vitamins, selenium, and potassium.
* **Low in mercury:** Compared to many other fish, especially wild-caught options.

Consuming salmon regularly is associated with a reduced risk of heart disease, improved brain health, and potential benefits for eye health and mood regulation.

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## The Nutritional Power of Asparagus

Asparagus is a green vegetable prized for its delicate flavor and nutritional profile:

* **Rich in fiber:** Supports digestion and gut health.
* **Packed with vitamins:** Vitamins A, C, E, and K, plus folate.
* **Natural diuretic:** Helps reduce bloating and excess water retention.
* **Antioxidants:** Combat oxidative stress and promote cellular health.

Together, salmon and asparagus form a nutrient-dense duo perfect for balanced eating.

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## The Magic of Lemon Garlic Butter Sauce

This sauce complements the natural flavors of salmon and asparagus perfectly. The acidity of lemon brightens the dish, garlic adds a warm, aromatic punch, and butter delivers richness and silky texture. The sauce is simple but elevates the meal to restaurant-quality status.

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## Ingredients You’ll Need

Before we dive into the recipe, let’s look at the ingredients that make this dish exceptional.

### For the Salmon and Asparagus

* Salmon fillets (6-8 oz per serving, skin on or off as preferred)
* Fresh asparagus spears, trimmed
* Olive oil
* Salt and freshly ground black pepper
* Fresh lemon slices

### For the Lemon Garlic Butter Sauce

* Unsalted butter (4 tbsp)
* Fresh garlic cloves (3-4, minced)
* Fresh lemon juice (from 1 lemon)
* Lemon zest (from 1 lemon)
* Fresh parsley (2 tbsp, chopped)
* Optional: Red pepper flakes for heat

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## Equipment Needed

* Large baking sheet or tray
* Aluminum foil sheets (one per serving)
* Knife and cutting board
* Small saucepan or skillet
* Measuring spoons
* Tongs or spatula

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## Step-by-Step Recipe

### Step 1: Preheat the Oven

Preheat your oven to 400°F (200°C). This temperature allows the salmon to cook evenly while giving the asparagus a nice tender-crisp texture.

### Step 2: Prepare the Lemon Garlic Butter Sauce

1. In a small saucepan, melt the butter over medium heat.
2. Add the minced garlic and sauté for about 1-2 minutes, until fragrant but not browned.
3. Stir in lemon juice, lemon zest, and chopped parsley.
4. Optional: Add a pinch of red pepper flakes.
5. Remove from heat and set aside.

### Step 3: Prepare the Salmon and Asparagus

1. Rinse the salmon fillets and pat dry with paper towels.
2. Trim the asparagus by snapping off the woody ends.
3. Drizzle olive oil over the asparagus and toss to coat.
4. Season salmon and asparagus with salt and pepper.

### Step 4: Assemble the Foil Packets

1. Tear off large pieces of aluminum foil, enough to fold over and seal the salmon and asparagus.
2. Place a salmon fillet in the center of each foil piece.
3. Arrange a handful of asparagus spears next to the salmon.
4. Drizzle the lemon garlic butter sauce generously over the salmon and asparagus.
5. Add a couple of lemon slices on top of the salmon for extra flavor.
6. Fold the foil over the ingredients and seal tightly, creating a packet.

### Step 5: Bake

Place the foil packets on a baking sheet and bake for 15-20 minutes, depending on the thickness of your salmon fillets. The salmon should flake easily with a fork when done.

### Step 6: Serve

Carefully open the foil packets to avoid steam burns. Transfer to plates or serve directly from the foil. Garnish with extra parsley or lemon wedges as desired.

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## Tips for Perfect Baked Salmon

* **Choose fresh, high-quality salmon:** Wild-caught is preferable for better flavor and nutrient content.
* **Don’t overcook:** Salmon becomes dry quickly; remove from oven as soon as it flakes easily.
* **Customize the seasoning:** Add dill, thyme, or rosemary for variation.
* **Make ahead:** You can assemble the packets in advance and refrigerate until ready to bake.
* **Use parchment paper for a non-stick alternative** if you prefer less aluminum contact.

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## Health Benefits Breakdown

### Salmon’s Heart-Healthy Omega-3s

The omega-3 fatty acids in salmon help lower blood pressure, reduce triglycerides, and decrease the risk of arrhythmias. They also have anti-inflammatory properties which are beneficial in chronic diseases.

### Asparagus and Digestion

The high fiber content promotes regular bowel movements and acts as a prebiotic to nourish good gut bacteria. It’s also a natural source of inulin, a type of carbohydrate beneficial for digestive health.

### Garlic and Immunity

Garlic is known for its immune-boosting properties. The sulfur compounds in garlic have been shown to fight bacteria, viruses, and fungi.

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