Learn how to make this delicious recipe for salmon during pregnancy, packed with nutrients to help support a healthy baby.
MAKES 4 SERVINGS
PREP TIME: 20 minutes
COOK TIME: 23 minutes
TOTAL TIME: 43 minutes, plus soaking time
Nutritional Prenatal Benefits of Salmon During Pregnancy
- Biotin, which aids in metabolism and helps the body’s cells produce energy
- Copper, an important component of several enzymes that aid in the development of your baby's heart, skeletal system, brain and nervous system
- DHA, which helps support the development of your baby's brain and eyes
- Fiber, which helps support digestive health
- Folate, which helps support healthy neural tube development
- Magnesium, which serves as an important component of more than 300 enzymes in the body
- Manganese, which plays a role in metabolism and blood clotting and aids in your baby’s development of organs, bones, and connective tissue
- Niacin, which aids in normal nervous system function
- Pantothenic acid, a component of coenzyme A which aid in obtaining energy from food
- Phosphorus, which is a component of all cell membranes, as well as DNA and RNA, and aids in the development of strong teeth and bones
- Potassium, a type of electrolyte important for your body to function properly
- Protein, which helps promote the development of muscles and organs
- Riboflavin, which aids in tissue function, respiration, and metabolism
- Selenium, which contributes to a healthy immune system and proper thyroid function
- Thiamin, which aids in metabolism and allows for normal function of the nervous system and muscles
- Vitamin A, which supports your baby’s immune system and aids in cell growth and development
- Vitamin B6, a component of several enzymes that aid in protein metabolism
- Vitamin B12, which plays an important role in red blood cell formation and a healthy nervous system
- Vitamin C, which helps support the immune system and is an important component in the formation of collagen
- Vitamin D, which helps the body absorb calcium and phosphorus, promoting bone strength
- Vitamin E, which works as an antioxidant and helps support skin health
- Zinc, which is an essential component of more than 100 enzymes, is important for your baby’s growth and development
- Calcium, which helps with the development and hardening of your baby’s bones
- Iron, is a component of hemoglobin and helps support psychomotor and mental development
- Omega-6 fatty acids, which are components of all cells and help support normal healthy development of your baby
|2||wild salmon fillets (about 1½ pounds total)|
|salt and ground black pepper|
|4 tablespoons||grainy mustard|
|6 tablespoons||brown sugar|
|1 tablespoon||extra virgin olive oil|
|¼ teaspoon||ground cloves|
|1 teaspoon||ground cinnamon|
|1 tablespoon||lime juice|
|1 teaspoon||rum extract|
|1 tablespoon||freshly grated lime zest|
|1 pound||asparagus, tough ends trimmed|
|1½ tablespoons||extra virgin olive oil|
|salt and ground black pepper|
- To make the salmon: Soak one or two cedar planks in cold water for 2 hours. Remove the plank and shake off the water. Rinse the salmon fillets under cold water and pat them dry with paper towels. This removes excess water that can start to steam the fish. Season the flesh side of the fillets with salt and ground black pepper.
- Using a brush, spread the mustard over the fish to coat it. Crush the brown sugar in a bowl with a fork, then sprinkle it over the mustard.
- Place the cedar plank on the rack of a medium-hot grill and leave it until you can smell smoke, 3 minutes. Turn the plank over, place the coated fillets skin side down on the plank, and cover the grill. Grill the fish until it is cooked through and a thermometer inserted in a fillet reaches 135°F, about 20 minutes. If the plank's edges start to flame, mist them using a spray bottle of water and move the plank to a cooler part of the grill. When the salmon is done, serve it right from the plank.
- To make the grilled pineapple: Combine the oil, cloves, cinnamon, honey, and lime juice in a large bowl. Set the marinade aside.
- Cut off the leaves and base of the pineapple. Stand the fruit upright and cut off the skin using a large sharp knife. Be sure to remove the hard pineapple “eyes.” Then slice the fruit in half lengthwise. Place each half cut side down and slice it lengthwise into four wedges. Add the wedges to the marinade and stir to coat them.
- Grill the pineapple wedges over high heat, brushing often with marinade and turning the pieces several times, until golden brown, about 10 minutes total. Place the pieces on a platter, brush them with the rum extract, and sprinkle them with the lime zest.
- To make the grilled asparagus: Brush the spears with the oil and season them with salt and ground black pepper. Grill over high heat, turning once or twice, until they’re tender and slightly charred, 3 to 4 minutes.
|NUTRITION (Per Serving)|
|SATURATED FAT||3.4 g|
|TOTAL SUGARS||44.2 g|
|DIETARY FIBER||5.1 g|
|OMEGA-3 FATTY ACIDS||4.8 g|
|OMEGA-6 FATTY ACIDS||1.9 g|
|PANTOTHENIC ACID||3.9 mg|
|VITAMIN A||925 IU|
|VITAMIN B6||1.9 mg|
|VITAMIN B12||5.2 mcg|
|VITAMIN C||73.9 mg|
|VITAMIN D||476.3 IU|
|VITAMIN E||4.6 mg|
|VITAMIN K||48.7 mcg|