Wednesday, March 2, 2016

Lemon Dill Baked Salmon (AIP, Low-FODMAP, Paleo, Whole 30)

It may surprise some, but I have eaten a lot of fish throughout my pregnancy. I have easily had 2-3 servings a week of either salmon, sardines, anchovies, cod, or something similar. There is an old notion that consuming seafood while pregnant is a big no-no, but that is simply not true. Think about it, in many cultures around the world, seafood makes up a large portion of people's diets, and I guarantee they do not reduce their consumption while pregnant or breastfeeding.

While there are some concerns regarding the mercury in fish, there are actually far more beneficial nutrients that come from fish that outweigh the minimal levels of mercury actually present.There are two great pieces that go into the health benefits and importance of consuming fish both for everyone, and for pregnant women.

The first pice by Chris Kresser states "Based on the new understanding of selenium’s protective role, and the importance of DHA for fetal and early childhood development, pregnant mothers should be advised to eat oily ocean fish regularly." Read more about on what Chris has to say regarding eating fish here.

Additionally, Sarah Ballantyne, goes on to say something very similar " Not only is the mercury exposure from seafood a complete non-issue (with the exceptions of the few fish that are higher in mercury than selenium), but by limiting seafood during pregnancy, women are missing out on the best food source of DHA, an extremely essential nutrient for their health and the health of their growing baby.  In fact, a maternal diet rich in DHA has been shown to improve a baby’s IQ by 10 points.  The recommendation should probably be for a minimum of three 6oz servings of oily cold-water fish per week for these women, if not a diet that is heavily based on fish as a protein source (although, there still is a legitimate rationale for avoiding sushi)." Read more about what she has to to say about the importance of fish our diets here.

Since fish is not something you should avoid, but something you should actually include weekly in your meal plan, I am sharing my most favorite and super easy salmon recipe with you all.

Lemon Dill Baked Salmon


  • 1 lb wild caught salmon, deboned
  • 1 tablespoon extra virgin olive oil
  • 1 lemon, thinly sliced
  • 2 tablespoons fresh dill, chopped and divided


  1. Preheat oven to 400 degrees F.
  2. Rinse salmon, pat dry, and place salmon on a parchment paper lined baking sheet.
  3. Brush olive oil all over the top of the salmon.
  4. Sprinkle half dill over the salmon. Layer the lemon slices over the salmon. Sprinkle remaining dill over the salmon.
  5. Bake in oven for 20 minutes or until salmon is cook (flaky).
  6. Remove from oven and let cool for 2-3 minutes. Cut in to portions and enjoy with your favorite sides. Personally, I love this salmon with simple roasted asparagus and cauliflower rice.

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