This Salmon and Roasted Vegetable dish is a perfect combination of rich flavours, high-quality protein, and essential nutrients. Not only does it deliver a hearty serving of protein, but it also provides a boost of healthy omega-3 fatty acids from the salmon and an abundance of vitamins and minerals from the roasted vegetables. It’s a versatile meal that can easily be customised based on your preferences or the vegetables that are in season, making it a go-to option for a nutritious, balanced dinner.
Why Choose Salmon and Roasted Vegetables?
- High-Protein: Salmon is a fantastic source of lean protein, essential for muscle repair, growth, and overall health.
- Omega-3 Rich: Packed with heart-healthy omega-3 fatty acids, salmon is beneficial for brain health, reducing inflammation, and supporting cardiovascular health.
- Nutrient-Dense: Roasted vegetables are loaded with vitamins, minerals, and antioxidants, contributing to overall well-being and helping to prevent disease.
- Customisable: This dish is highly adaptable—use whatever vegetables you have on hand or mix and match seasonal produce for maximum flavour and freshness.
- Easy to Prepare: With minimal prep and a simple cooking process, this dish is ideal for busy weeknights while still offering a nutritious, homemade meal.
Key Benefits of This Dish
- Supports Heart Health: Salmon's omega-3 content helps reduce the risk of heart disease, lower blood pressure, and improve cholesterol levels.
- Aids in Muscle Recovery: The high protein content makes this dish ideal for post-workout recovery, providing the nutrients needed to repair and rebuild muscle tissue.
- Boosts Immunity: The vegetables in this dish are packed with vitamins like C and A, which support a healthy immune system.
- Helps with Weight Management: Salmon’s healthy fats and the fibre from vegetables help keep you feeling full and satisfied, making it easier to maintain a balanced diet.
Customisation Tips
- Change the Vegetables: You can swap in other vegetables such as asparagus, Brussels sprouts, carrots, or sweet potatoes. Use what’s in season for the best flavour and freshness.
- Add Grains: For a more filling meal, serve the salmon and roasted vegetables over a bed of quinoa, brown rice, or couscous. This will also add a boost of fibre and additional nutrients.
- Spice it Up: If you like a bit of heat, sprinkle some crushed red pepper flakes over the vegetables or add a dash of your favourite hot sauce to the salmon.
- Make it Dairy-Free: You can add a drizzle of dairy-free pesto or tahini sauce for extra flavour without adding dairy products.
Why Roasting?
Roasting vegetables and salmon is one of the easiest and healthiest ways to prepare them. Roasting helps to concentrate the natural sweetness of the vegetables and creates a slightly crispy texture, while the salmon remains tender and juicy. Plus, roasting requires minimal oil, which helps keep the dish lower in fat while still bringing out delicious, robust flavours.
Why It’s a Perfect Dinner Choice
This Salmon and Roasted Vegetable dish provides a well-rounded meal that’s rich in protein, healthy fats, and key nutrients, making it ideal for supporting your overall health and fitness goals. Whether you’re looking to fuel up after a workout, boost your omega-3 intake, or simply enjoy a tasty, nutritious dinner, this recipe ticks all the boxes. Plus, its simplicity means you can easily make it a regular part of your weekly meal rotation. Enjoy!
Meal Prep Option
This dish is ideal for meal prep. You can roast a larger batch of salmon and vegetables, then store them in the fridge for up to 3–4 days. Reheat them when you're ready for a nutritious lunch or dinner that’s ready in minutes. You can also pack this dish in meal prep containers with a side of quinoa or rice for a complete meal on the go.
Nutritional Information (Per Serving)
- Calories: 350–400 kcal
- Protein: 30–35g
- Carbohydrates: 15–20g
- Fibre: 5–7g
- Fat: 15–20g
- Omega-3 Fatty Acids: 1,500–2,000 mg
- Vitamins and Minerals: High in vitamin C, vitamin A, potassium, and magnesium
Ingredients
- 2 salmon fillets (around 170–200g each) 🐟
- 2 cups broccoli florets 🥦
- 1 red bell pepper, sliced 🫑
- 1 courgette (zucchini), sliced 🥒
- 1 small red onion, sliced 🧅
- 1 tablespoon olive oil 🫒
- 1 teaspoon dried oregano 🌿
- 1 teaspoon garlic powder 🧄
- Juice of 1 lemon 🍋
- Salt and pepper to taste 🧂
- Fresh parsley or dill for garnish (optional) 🌿
Instructions
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Preheat the Oven: Preheat your oven to 200°C (400°F). Line a baking sheet with parchment paper or lightly grease it with olive oil to prevent sticking.
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Prepare the Vegetables: In a large bowl, toss the broccoli florets, red bell pepper, courgette, and red onion with olive oil, garlic powder, oregano, salt, and pepper. Spread the vegetables out evenly on the prepared baking sheet.
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Prepare the Salmon: Place the salmon fillets on the baking sheet next to the vegetables. Drizzle the salmon with a bit of olive oil and season with salt, pepper, and lemon juice. You can also add a sprinkle of fresh herbs like dill or parsley for extra flavour.
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Roast the Salmon and Vegetables: Place the baking sheet in the preheated oven and roast for 15–20 minutes, or until the salmon is cooked through and flakes easily with a fork. The vegetables should be tender and slightly caramelised.
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Serve: Once the salmon and vegetables are done roasting, remove them from the oven and transfer to plates. Garnish with additional lemon juice or herbs if desired. Serve immediately and enjoy this wholesome, high-protein meal.
Customisation Tips
- Change the Vegetables: You can swap in other vegetables such as asparagus, Brussels sprouts, carrots, or sweet potatoes. Use what’s in season for the best flavour and freshness.
- Add Grains: For a more filling meal, serve the salmon and roasted vegetables over a bed of quinoa, brown rice, or couscous. This will also add a boost of fibre and additional nutrients.
- Spice it Up: If you like a bit of heat, sprinkle some crushed red pepper flakes over the vegetables or add a dash of your favourite hot sauce to the salmon.
- Make it Dairy-Free: You can add a drizzle of dairy-free pesto or tahini sauce for extra flavour without adding dairy products.
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