Bring Italian flavor to your home with this recipe of lasagna with salmon and zucchini, baked in the oven. Easy and fast to prepare, these lasagna will be perfect for a dinner for two at home when a cocooning desire takes you, or as a family for a sharing meal. The ingredients of this dish are healthy and tasty; they consist of zucchini, an excellent green vegetable for health and salmon, rich in omega-3.
Focus on the benefits of zucchini
Zucchini is part of green vegetables diuretics, it can be consumed either raw or cooked. This vegetable is low in calories, rich in fiber and vitamin B and vitamin C. It also stimulates intestinal transit and causes satiety.
Zucchini is rich in antioxidants, such as flavonoid rutin, which protects against bad LDL cholesterol, and lutein and zeaxanthin from the carotenoid family that protect the tissues of the eye.
In addition, zucchini is a source of phosphorus, magnesium, manganese, potassium and iron. It plays a vital role in healthy bones and teeth, tissue repair and the production of red blood cells.
The virtues of wild salmon
Wild salmon is an excellent source of complete protein. As a result, it contains phosphorus and selenium and a large amount of vitamins B1, B3, B5, B12 and D. However, what makes it famous is its richness in omega-3 fatty acids, allowing to reduce the risk of depression, Alzheimer's disease or cardiovascular disease. To this end, a study published by NCBI, specifies that a fish per day away the cardiologist and that omega-3 fatty acids contained in salmon, for example, have a beneficial effect on the cardiovascular system. Also, for patients with coronary heart disease, it is best to consider a treatment of omega-3 fatty acid supplements, prescribed by their doctor, to reduce the risk of this disease.
The recipe for lasagna with salmon and zucchini
Ingredients
- 3 organic zucchini, sliced
- 2 medium fillets of wild salmon
- 1 onion, organic
- 1 tablespoon chopped dill
- 2 cups ricotta cheese
- Extra virgin olive oil
- Juice of a lemon, bio
- Zest of half a lemon, bio
- 12 sheets of lasagna
- 1/2 cup of almond milk
- 1 cup mozzarella cheese, grated
- Salt and pepper to taste
Preparation
Start by preparing a marinade by mixing the lemon juice, chopped dill and salt and 2 tablespoons of olive oil.
Put the salmon in a bowl, pour over the marinade and keep it cool for 15 minutes.
Heat a little olive oil in a pan and add the slices of zucchini and a little salt, then cook them on each side for 4 minutes and keep them in a dish.
Cook the salmon by heating a little olive oil in a pan, placing the side of the skin down, then pour the marinade over the salmon and simmer until well cooked.
Preparation of lasagna leaves
Heat 6 cups of water in a saucepan and boil.
Add the lasagna leaves one by one and turn off the heat.
Leave the leaves in the water for 5 minutes.
The cooking
- Heat the oven to 180 ° C.
- In a baking dish, put a layer of lasagna leaves, 2 layers of zucchini, a layer of ricotta, a layer of salmon, a drizzle of lemon juice. Repeat the same operation twice.
- Pour the almond milk on top and bake for 15 minutes.
Remove from the oven and add the grated mozzarella cheese on top, then put back in the oven for another 15 minutes, until the lasagna is cooked through and the cheese is melted and lightly browned.
