Asparagus and Parmesan Baked Salmon

I know that being healthy when all you really want is pizza can be a major pain point, but this recipe will hopefully curb any carb-y cravings you’re having and leave you feeling satisfied. Even if you’re not a huge “seafood” person, the combination of the creamy garlic and asparagus puree topped with Parmesan will mask any fishy fears. This is a staple at our home, especially when I’m desperately trying to re-set my week after binge eating all weekend and need a healthy but delicious option. The best part? 6 ingredients, which means: cheap, quick and easy.


salmon 1

Overall this is fairly simple to make, and you can actually make the asparagus puree ahead of time OR in bulk. This can stay refrigerated for up to a week and you can continue to make multiple times if you’re a meal-prep kinda person. The puree is the only part of this that’s tedious, but I like to make it ahead of time.

What you’ll need

  • 1 medium sized pot to boil the asparagus.
  • 1 small pan to saute garlic and onion.
  • 1 small baking dish that’ll fit your salmon. Make sure it’s deep enough for the white wine; a cookie sheet won’t work.
  • 1 blender or food processor.
  • 2 salmon filets; size and thickness will depend on your preference.
  • 1 tablespoon of olive oil.
  • 4 cloves of garlic, minced or finely chopped.
  • 1/2 white or yellow onion, chopped.
  • 1/2 bunch of asparagus.
  • 3 tablespoons of mayonnaise.
  • 4 tablespoons of Dijon mustard.
  • 1/4 cup of white wine. Make it cheap! If you don’t have white wine you can try lemon juice instead. But…why don’t you have wine in your house is the real question here…?
  • 1/4 cup of grated Parmesan.

Total prep time: 15 minutes

Servings: 2


Asparagus puree

  • Add 4 cups of water to your sauce pan and bring to a boil. Add a bit of salt and add asparagus. Cook for roughly 15 minutes until you can easily pierce through the asparagus with a fork. The more cooked it is the better; you’re going to be blending the asparagus so you want them to be nice and tender.
  • While the asparagus is cooking, chop up onion/garlic.
  • Preheat small pan and add olive oil.
  • Once the pan is hot, add garlic and onion. Cook until soft, make sure not to burn the garlic! I’d recommend adding the onion first and THEN adding garlic at the end.
  • Place your cooked asparagus and onion/garlic mix into a blender. **CAUTION** If your asparagus is still hot be sure to place a paper towel or kitchen towel over the mouth of the blender. You’ll want to “vent” the lid to let out any steam. Here is a link on how to do this if this is a new concept for you: How to do hot items in a Blender.

salmon 3

Preparing the salmon

  • Preheat oven to 400 degrees.
  • Using your small bowl, combine mayo and mustard.
  • Place your salmon in your small glass dish and spread the mayo/mustard mix on top. Sprinkle a little bit of salt and pepper for added flavor.
  • Add wine. Drinking straight from the bottle afterwards is optional…
  • Bake until the fish is done–this should roughly be 15 minutes depending on the thickness of your filet.
  • Remove from oven, and turn over to broil.
  • Spread asparagus puree over the fish and sprinkle with Parmesan cheese.
  • Broil until heated through, about 2-5 minutes. The cheese should be bubbly and melty.
  • Remove from oven, and eat immediately! You can pair this with steamed broccoli, rice or garlic bread (my vote would obviously be the carb). Enjoy!


  • This is not only healthy, but you can create your own Whole 30 meal by omitting the cheese and making your own mayo (or just using mustard). I’ve also used just oil instead of wine to see if it still holds flavor, and good news: it 100% does.
  • Salmon has some major health benefits: it can benefit weight loss control, reduce the risk of heart disease, is high in protein, and is one of the best sources for Omega-3 fatty acids…all good stuff!

salmon 5






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