DASH Diet Recipe: Lemon-Garlic Baked Salmon with Roasted Vegetables

If you’re looking for a simple, flavorful, and heart-healthy meal, this Lemon-Garlic Baked Salmon with Roasted Vegetables is a perfect example of how the DASH Diet can be both nutritious and delicious. Designed to support healthy blood pressure and overall wellness, the DASH Diet focuses on real, whole foods that nourish the body without sacrificing taste.

What Is the DASH Diet?

The DASH Diet (Dietary Approaches to Stop Hypertension) is an eating plan originally developed to help lower high blood pressure. Over time, it has also been shown to support heart health, improve cholesterol levels, and reduce the risk of chronic diseases.

Rather than strict restrictions, the DASH Diet emphasizes balance and sustainability. It encourages:

• Fruits and vegetables
• Whole grains
• Lean proteins such as fish and poultry
• Low-fat dairy
• Healthy fats like olive oil
• Reduced sodium, added sugars, and processed foods

Meals on the DASH Diet are meant to be practical, satisfying, and easy to maintain long term.

Why This Recipe Fits the DASH Diet

Lemon-Garlic Baked Salmon with Roasted Vegetables checks all the DASH Diet essentials. It’s naturally low in sodium, rich in heart-healthy fats, and packed with vegetables that provide fiber, potassium, and antioxidants.

Salmon is an excellent source of omega-3 fatty acids, which help reduce inflammation and support cardiovascular health. Roasted vegetables add color, texture, and essential nutrients, while lemon and garlic enhance flavor without the need for salt.

DASH Diet Recipe: Lemon-Garlic Baked Salmon with Roasted Vegetables

Ingredients (Serves 2–3)

• 2 salmon fillets (4–5 oz each)
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• Juice of 1 lemon
• 1 teaspoon lemon zest (optional)
• ½ teaspoon black pepper
• ½ teaspoon dried oregano or dill
• 1 cup broccoli florets
• 1 cup sliced bell peppers
• 1 cup zucchini or carrots
• Fresh parsley for garnish (optional)

Instructions

1. Preheat your oven to 400°F (200°C).
2. Line a baking sheet with parchment paper.
3. Place the salmon fillets in the center of the sheet.
4. In a small bowl, mix olive oil, garlic, lemon juice, lemon zest, and herbs. Brush the mixture evenly over the salmon.
5. Arrange the vegetables around the salmon. Lightly drizzle with olive oil and sprinkle with black pepper.
6. Bake for 15–18 minutes, or until the salmon flakes easily with a fork and the vegetables are tender.
7. Garnish with fresh parsley and serve warm.

Serving Suggestions

To make this a complete DASH-friendly meal, serve with:

• Quinoa or brown rice
• A fresh side salad with a vinegar-based dressing
• A slice of whole-grain bread

A Simple Way to Eat for Heart Health

This Lemon-Garlic Baked Salmon with Roasted Vegetables proves that DASH Diet meals don’t have to be bland or complicated. With fresh ingredients, minimal prep, and bold natural flavors, it’s an easy dish you can enjoy regularly while supporting your heart and overall well-being.

The DASH Diet isn’t about perfection—it’s about making small, consistent choices that lead to better health. Recipes like this one make that journey both enjoyable and sustainable.