Senior-Friendly Recipe: Roasted Dill Salmon for Heart and Brain Health

Roasted Dill Salmon

This recipe, adapted from Naz Deravian’s Bottom of the Pot: Persian Recipes and Stories, brings together Persian and Japanese flavors for an unforgettable, omega-3-rich dish ready in under 30 minutes. While the salmon marinates, prep some rice and sautéed green beans with peppers for a complete, nutrient-packed meal. Serves 4–6. – Susan Puckett

Ingredients:

• 1½ pounds skin-on, center-cut salmon fillet

• Salt and black pepper

• ¼ cup fresh lime juice, plus extra wedges for serving

• 2 tablespoons olive oil

• 2 tablespoons soy sauce

• 2 tablespoons maple syrup

• 3 tablespoons chopped fresh dill (or 1 tablespoon dried)

• 1 large garlic clove, crushed

• ¼ teaspoon ground turmeric

• ⅛ teaspoon ground saffron (optional)

• Cooked rice, for serving

Instructions:

1. Preheat the oven to 425°F with the rack in the center. Line a baking sheet or snug baking dish with parchment paper. Place the salmon skin-side down and season with salt and pepper.

2. In a small bowl, combine lime juice, olive oil, soy sauce, maple syrup, dill, garlic, turmeric, and saffron (if using). Spoon over the salmon. If time allows, flip and marinate skin-side up for 15 minutes.

3. Roast skin-side down for 9 to 12 minutes, or until just cooked through. Serve with lime wedges, pan juices, and rice.

Why This Salmon Recipe Supports Senior Fitness

• Rich in Omega-3 Fatty Acids: Supports heart and brain function, critical for aging well.

• Anti-Inflammatory Herbs and Spices: Dill, turmeric, and garlic offer natural inflammation control for joints and muscles.

• Easy to Digest, Quick to Make: Soft texture and fast prep make it ideal for busy seniors or those with digestion concerns.