Baked Salmon With Steamed Asparagus (The Perfect Meal For Ulcerative Colitis Warriors)



Prep time


Cooking time






  • 2 salmon fillets (about 6 oz each)

  • 1 bunch of fresh asparagus, trimmed

  • 2 tablespoons olive oil

  • 2 cloves garlic, minced

  • 1 lemon

  • Salt and pepper, to taste

  • Fresh dill or parsley for garnish (optional)


  • Preheat your oven to 375°F (190°C).
  • Place the salmon fillets on a baking sheet lined with parchment paper or aluminum foil. Drizzle 1 tablespoon of olive oil over the salmon fillets. Season with salt, pepper, and minced garlic. Slice half of the lemon and place the slices on top of the salmon fillets.
  • Place the baking sheet in the preheated oven and bake for about 12-15 minutes, or until the salmon easily flakes with a fork.
  • While the salmon is baking, fill a pot with about an inch of water and bring it to a boil. Place a steamer basket inside the pot, ensuring the water doesn’t touch the bottom of the basket. Add the asparagus to the steamer basket, cover, and steam for 3-5 minutes, or until tender yet crisp. The exact time will depend on the thickness of the asparagus. Once done, transfer the asparagus to a serving dish, drizzle with the remaining olive oil, and season with salt and pepper.
  • Once the salmon is baked to perfection, transfer it to serving plates. Serve alongside the steamed asparagus. Garnish with fresh dill or parsley and a squeeze of lemon juice from the remaining half lemon.

Hey there, dear reader!

Living with ulcerative colitis? If so, you’re not alone.

Many of us, including yours truly, have been on this journey, and we’ve come to realize just how pivotal the role of a healthy diet is.

It’s like finding the right key to a tricky lock.

Now, let’s chat about a culinary duo that’s not only a treat for your taste buds but also a boon for your gut.

This meal is part of a 7-day meal plan for Ulcerative Colitis: baked salmon and steamed asparagus.

Picture this: the salmon, rich in omega-3 fatty acids, acts like a dedicated team of superheroes, battling inflammation and promoting gut health.

And the asparagus? Oh, it’s more than just a green, crunchy delight. This veggie is brimming with dietary fiber, which is like a spa treatment for our digestive system.

But wait, there’s more. Beyond their individual benefits, when combined, these two create a dish that’s both scrumptious and beneficial.

It’s like nature’s way of saying, “Eat well, feel well.”

So, are you excited to delve deeper into the wonders of this power-packed meal prep for ulcerative colitis?

Stick around, and together, we’ll explore the magic behind every bite. Onward to a tasty adventure.

The Omega-3 Magic in Baked Salmon

Baked salmon

Let’s dive right into the heart (or should I say the fillet?) of our dish: baked salmon. Ever wondered why health enthusiasts and doctors rave about this fish?

The secret lies in its rich content of omega-3 fatty acids.

From my own experience and countless studies, omega-3s are like the unsung heroes for our bodies, especially for those of us with ulcerative colitis.

These fatty acids work tirelessly, reducing inflammation and helping our gut lining heal. It’s like having a personal bodyguard for our intestines.

But that’s not all. Omega-3s also play a pivotal role in brain health, mood regulation, and even reducing the risk of heart disease.

It’s genuinely fascinating how one fish can offer so much, right? It could be seared, smoked, and even grilled the salmon and vegetables like salsa on the side.

Now, if you’re thinking of the best way to enjoy salmon, baking it preserves most of its nutrients. Plus, it’s a straightforward and delicious method.

Just a sprinkle of herbs, a dash of lemon, and voila. A dish that’s both tasty and therapeutic.

Asparagus: The Gut’s Best Friend

Asparagus on a basket

Now that we’ve dived into the wonders of salmon, it’s time to shine the spotlight on our second star: steamed asparagus.

This slender green veggie might look unassuming, but trust me, it’s a powerhouse of benefits.

First off, let’s talk fiber. As someone who’s been keen on gut health, I can’t stress enough how vital dietary fiber is. Asparagus is loaded with it.

This fiber acts like a gentle broom, sweeping through our digestive system, aiding in digestion, and helping prevent those pesky flare-ups that ulcerative colitis patients dread.

But wait, there’s a bonus. Asparagus is also a fantastic source of prebiotics. Think of prebiotics as the favorite food for the good bacteria in our gut.

By munching on asparagus, we’re essentially throwing a feast for these beneficial microbes, promoting a balanced and happy gut environment.

And the cherry on top? Steaming asparagus is a brilliant way to retain its nutrients while making it tender and delicious.

A drizzle of olive oil, and a sprinkle of sea salt, and you’ve got a side dish that’s both delightful and gut-friendly.

Mastering the Culinary Art: Baked Salmon Meets Steamed Asparagus

Baked Salmon with Steamed Asparagus

Combining baked salmon with steamed asparagus isn’t just a culinary task; it’s an art.

An art that ensures a delightful fusion of flavors, textures, and, most importantly, health benefits. Let’s embark on this culinary journey together, shall we?

The Salmon Selection Saga

The foundation of our dish lies in the quality of the salmon. Always lean towards fresh, wild-caught salmon.

Not only does it boast a richer flavor, but it’s also teeming with those invaluable omega-3s.

A pro tip from my kitchen adventures: a salmon’s vibrant pink or deep red hue is like its quality badge, signaling its freshness.

Asparagus 101

When it comes to asparagus, freshness is key. Hunt for those firm, bright green stalks with tightly closed tips.

Give them a gentle rinse, and here’s a fun part – snapping off the woody ends. Trust your fingers; they have an uncanny knack for finding the perfect break point.

The Seasoning Symphony

Both salmon and asparagus carry their unique flavors. But the right seasoning can elevate them to gourmet levels.

Fresh herbs, especially dill or parsley, meld beautifully with salmon. For the asparagus, consider a hint of garlic or even a sprinkle of parmesan.

It’s all about creating a melody of flavors.

The Cooking Chronicles

Achieving that perfectly baked salmon is a balance of time and temperature. A steady 350°F (175°C) is your sweet spot.

You can also check the cooking times and conversion for you to have a perfect cooked salmon at your home.

Keep a vigilant eye to ensure it remains succulent. As for our green friends, a brief steam session retains their delightful crunch and vivid hue.

Plating with Panache

Presentation can transform a meal into an experience. Envision the salmon fillet as your centerpiece, surrounded by gracefully arranged asparagus spears.

For an added touch of elegance, consider a light drizzle of lemon butter or even a hollandaise sauce.

In essence, this dish is more than just a meal; it’s a testament to the harmony of taste and health. So, roll up those sleeves, and let’s create some culinary magic.

Your efforts will be rewarded with every delicious bite.

Embark on a Culinary Adventure Tailored to Your Health

free meal prep plan

Navigating the world of ulcerative colitis can be challenging, but the right diet can be a beacon of hope.

We’ve delved deep into the benefits of baked salmon and steamed asparagus, showcasing how these simple ingredients can be transformative for your gut health.

But this is just the tip of the iceberg. To truly embrace a lifestyle that champions your well-being, a comprehensive meal plan is essential.

That’s where my free meal prep plan comes into play. Crafted with love and expertise, this plan is more than just a collection of recipes.

It’s a roadmap to a healthier, more vibrant you. Each meal is designed to nourish your body, ensuring you get the right balance of nutrients while tantalizing your taste buds.

So, are you ready to take control of your health and delight in delicious meals?

Download the free meal prep plan now and set sail on a culinary journey that prioritizes both flavor and health.


Should salmon be baked covered or not?

Salmon can be baked both ways. Baking it uncovered allows for a crispier exterior.

If you prefer a more moist fillet, consider covering it with foil for part of the baking time.

What vegetables go well with salmon?

Salmon pairs beautifully with a variety of vegetables. Popular choices include asparagus, broccoli, Brussels sprouts, green beans, and roasted bell peppers.

Lightly seasoned and steamed or roasted veggies complement the rich flavor of salmon.

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