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How to Cook Asparagus Tacos: A Step-by-Step Guide

Everyday Health's staff nutritionist Kelly Kennedy, RDN, presents a festive vehicle for this classic springtime veggie.

Kelly Kennedy, RDN
By Medically Reviewed by 
Reviewed:
Medically Reviewed

Asparagus is a quintessential spring vegetable, but it’s so versatile you can enjoy it year-round — and there are many reasons why you should. Low-cal and full of fiber, per data from the U.S. Department of Agriculture (USDA), asparagus supports weight loss and has well-studied anti-cancer properties, according to the American Institute for Cancer Research.

Asparagus is also rather well-known for containing asparagusic acid, which breaks down into sulfur compounds and accounts for the distinctive odor of urine after a person eats this vegetable, according to Cleveland Clinic. The ability to detect the odor is genetic, so not everyone will notice it, and there is nothing harmful about it or any reason it should deter you from enjoying asparagus.

You can find asparagus in a number of different colors, including purple, white, and traditional green. While you may get a slightly different balance of nutrients from the different colors, all varieties are good for you and can be a healthy addition to your diet. Asparagus is sold canned as well as fresh, and either option is nutritious, but the texture of fresh asparagus is crisper, which some people prefer.

Asparagus can be enjoyed so many ways: pickled, grilled, sautéed, roasted, and shaved, to name a few. This recipe for asparagus tacos is a great way to enjoy this vegetable.

Salmon Asparagus-Tacos
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Sheet Pan Salmon and Asparagus Tacos

These delicious tacos come together quickly with all the convenience of a sheet pan dinner. As a bonus, you’re getting a good dose of omega-3 fats from the salmon, plus fiber, vitamin C, and folate from the asparagus, notes the USDA. This gourmet dish is actually so simple that it’s sure to become a go-to weeknight favorite!

contains  Fin fish, Wheat, Dairy
3.7 out of 3 reviews

SERVES

4

CALORIES PER SERVING

463

AUTHOR

Kelly Kennedy, RDN

PREP TIME

10 min

COOK TIME

15 min

TOTAL TIME

25 min

Ingredients

1 bunch fresh asparagus, thoroughly rinsed and dried, tough ends removed
2 tbsp extra-virgin olive oil
1 pinch kosher salt
1 pinch freshly ground black pepper
1 lb fresh salmon
2 tsp reduced-sodium taco seasoning
8 of your favorite taco-size tortillas, preferably whole-grain
2 cups baby spinach
Your favorite green hot sauce, to taste (optional, but highly recommended)
½ cup plain nonfat Greek yogurt
½ white onion, thinly sliced (optional)

Directions

1

Preheat oven to 400 degrees F. Line a baking sheet with parchment or a silicone mat.

2

Place asparagus on the prepared baking sheet and drizzle with olive oil. Gently toss to evenly coat and season with salt and pepper. Arrange asparagus on one side of the baking sheet.

3

Place salmon on the other side of the baking sheet and sprinkle evenly with taco seasoning. Bake until asparagus is tender-crisp and salmon flakes easily, about 12 to 15 minutes. Remove from the oven and cool. Use a fork to gently flake the fish into large sections.

4

Warm the tortillas, one at a time, in a medium skillet over medium-high heat, about 1 minute per side.

5

To assemble tacos, place a tortilla on a clean surface and top with ¼ cup spinach, 2 to 3 spears of asparagus, salmon, hot sauce (if using), yogurt, and onion (if using). Serve warm.

Nutrition Facts

Amount per serving

Serving size2 tacos

calories

463

total fat

15g

saturated fat

3.4g

protein

35g

carbohydrates

46g

fiber

2.6g

sugar

7.8g

added sugar

0g

sodium

425mg

TAGS:

Fin fish, Wheat, Dairy, High-Protein, Anti-Inflammatory, Family-Friendly, Quick & Easy, Dinner, Mediterranean

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