Baked Salmon with Herbed Farro and Asparagus

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Ingredients

Servings

Diet focus

UnitsStandard

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Ingredient notes

Salmon provides omega-3s that support heart health.

Step-by-step

4 servings

1
Step 1
Prep the pan
- Ingredients:
  1 bunch asparagus, trimmed
  1 tablespoon olive oil
- Action: Toss asparagus with oil and spread on a sheet pan.
2
Step 2
Bake the salmon
- Ingredients:
  4 salmon fillets
  1 lemon, sliced
  1 teaspoon chopped dill
- Action: Nestle salmon and lemon on the pan. Bake at 400 F for 12-15 minutes.
3
Step 3
Serve with farro
- Ingredients:
  1 cup cooked farro
- Action: Warm farro and serve alongside salmon and asparagus.

Equipment

Sheet pan
Saucepan
Spatula

Longevity lens

Fiber-rich ingredients and healthy fats support steady energy and digestion.

Longevity score

Avg across key ingredients

75/100

Based on 6 core ingredients.

Benefits

Fiber supports digestion
Micronutrients support daily energy
Flavor with minimal added fat

Why this score · Original recipe

4 salmon fillets (4 oz each)

88/100

salmon fillets adds fiber and micronutrients for steady energy and gut support.

Benefits

Fiber supports digestion
Micronutrients support daily energy

1 bunch asparagus, trimmed

82/100

asparagus adds flavor while keeping the base light.

Benefits

Flavor with minimal added fat

1 cup cooked farro

65/100

Fiber and phytonutrients to steady energy and digestion. Fiber density supports steadier blood sugar and gut health. Whole grains and legumes deliver fiber for steady blood sugar.

1 tablespoon olive oil

63/100

Measured fats to aid absorption and fullness. Heart-friendly monounsaturated fats support metabolic and cardio health. Monounsaturated fats bolster heart health.

1 lemon, sliced

53/100

Spices, herbs, and acids to add antioxidants without heaviness.

1 teaspoon chopped dill

56/100

Spices, herbs, and acids to add antioxidants without heaviness. Herbs add polyphenols and antioxidant support.

Recipe health

NutriRECIPE balance

87/100

Computed from nutrition data

Factors

Adequacy: Fiber 6g (21% DV)
Adequacy: Protein 32g (64% DV)
Adequacy: plant density 2/4 core ingredients
Moderation: Saturated fat 4g (20% max)
Moderation: Sodium 410mg (18% max)
Moderation: Total sugar 4g (8% max)

Why this score · Original recipe

Based on the original recipe nutrition. Computed from nutrition data.

Adequacy is lifted by Fiber 6g (21% DV) and Protein 32g (64% DV). Moderation is pulled down by Saturated fat 4g (20% max) and Sodium 410mg (18% max).

Why it works

Fiber supports gut health and steady blood sugar.

Lean protein keeps the meal satisfying.

Healthy fats improve nutrient absorption.

Nutrition snapshot

Nutrient	Per serving	Per batch
Calories	430 kcal	1720 kcal
Protein	32 g	128 g
Fat	20 g	80 g
Saturated Fat	4 g	16 g
Carbohydrates	30 g	120 g
Fiber	6 g	24 g
Sugars	4 g	16 g
Cholesterol	70 mg	280 mg
Sodium	410 mg	1640 mg
Vitamin A	420 mcg	1680 mcg
Vitamin C	18 mg	72 mg
Vitamin E	4.5 mg	18 mg
Calcium	90 mg	360 mg
Iron	2.6 mg	10 mg
Magnesium	85 mg	340 mg
Potassium	920 mg	3680 mg

Nutrition notes

High protein with healthy fats.

Nutrition information is automatically calculated, so should only be used as an approximation.

Tips & tricks

Cook farro ahead for a faster dinner.
Swap dill for parsley if needed.

What to serve with

Side salad
Roasted carrots

Storage & reheating

Refrigerate leftovers up to 3 days.
Reheat gently to avoid drying out salmon.

Recipe variants

Make it protein-forward

Add an extra half cup of beans or tofu.
Top with a dollop of Greek yogurt if not dairy-free.

Make it lighter

Cut oil in half and add extra vegetables.
Use broth and citrus to brighten flavor.

Troubleshooting

Salmon too dry? Reduce bake time by 2 minutes.
Asparagus too soft? Roast separately for 5 minutes.

Extras

Fiber slows digestion and helps steady energy by releasing glucose gradually.

Beans, whole grains, and vegetables deliver that fiber without excess calories.

That balance supports long-term metabolic health and helps you stay satisfied longer.

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