Baked Salmon with Roasted Potatoes
🍏 DIETITIAN TOP CHOICE 🍏
Indulge in a satisfying and balanced dinner with Baked Salmon and Roasted Potatoes. The succulent salmon fillets take centre stage, seasoned with zesty lemon juice, garlic, and fragrant dill. Accompanying the salmon are golden, crispy roasted potatoes, along with a side of your choice of steamed veggies or a fresh salad. This meal strikes the perfect balance between satisfying protein, omega-3 fatty acids, and complex carbs, not to mention an array of vital vitamins and minerals. It's a flavoursome feast that's sure to leave you feeling both fulfilled and gratified.
Preparation and Cooking Time:
- Prep Time: 20 minutes (includes marinating time)
- Cook Time: 35 minutes
- Total Time: 55 minutes
- Servings: 2
Difficulty:
- Intermediate
Ingredients:
- 2 salmon fillets, skin on (approximately 150 g each)
- 400 g Spud Lite potatoes, raw, washed and cut into wedges
- 2 teaspoons (10 mL) olive oil
- 1 lemon, for juice (approx. 30 mL) and zest
- 2 cloves garlic (approx. 6 g), minced
- 30 g fresh dill, finely chopped
- 1/2 teaspoon (approx. 2 g) dried rosemary
- 1/2 teaspoon (approx. 2 g) dried thyme
- Salt and pepper, to taste
- Lemon wedges, for serving
- 10 g fresh parsley, chopped (for garnish)
- 200 g broccolini, steamed
Preparation and Cooking Steps:
- Preheat your oven to 200°C.
- In a small bowl, mix together lemon juice and zest, minced garlic, and half of the chopped dill. Set aside.
- Season the salmon fillets with the lemon-garlic-dill mixture, salt, and pepper. Let them marinate for about 10 minutes.
- Toss the Spud Lite potato wedges with olive oil, rosemary, thyme, salt, and pepper. Spread them on a baking tray.
- Bake the potatoes for 15 minutes until they start to turn golden.
- After marinating, heat olive oil in a pan over medium heat and sear the salmon fillets for 2 minutes on each side until golden.
- After the potatoes have been baking for 15 minutes, remove the tray and make space for the salmon fillets.
- Place the salmon skin side down on the tray and return it to the oven. Bake for an additional 20 minutes, or until the salmon is cooked through and the potatoes are tender and crispy.
- While the salmon and potatoes are baking, steam the broccolini. Bring a pot of water to a boil, place the broccolini in a steamer basket over the water, cover, and steam for about 4-5 minutes until tender but still crisp. Remove from heat and set aside to be served with the salmon and potatoes.
- Garnish the baked salmon and potatoes with the remaining dill and fresh parsley.
- Serve immediately with lemon wedges on the side for an extra zesty flavour.
Variations and Substitutions:
- Garden Salad: A simple mix of lettuce, cherry tomatoes, cucumbers, and red onion with a light vinaigrette dressing can offer a fresh, crunchy contrast to the rich flavours of the salmon.
- Steamed Asparagus: Tender steamed asparagus seasoned with a bit of olive oil, lemon zest, and a pinch of salt complements the zesty flavours of the salmon well.
- Roasted Vegetables: Roasted carrots, zucchini, and bell peppers with a hint of rosemary can add a sweet and savoury element to the meal.
- Cauliflower Mash: For a low-carb alternative to potatoes, try serving the salmon with a creamy cauliflower mash flavoured with garlic and herbs.
- Roasted Brussels Sprouts: Brussels sprouts roasted with a bit of olive oil and finished with a drizzle of balsamic vinegar can provide a deliciously caramelised accompaniment.
Storage and Reheating Instructions:
- Refrigerate any leftovers in an airtight container for up to 4 days.
- Gently reheat in the oven or on the stovetop to maintain the texture and flavours of the salmon and potatoes.
Customise to Meet Your Nutritional Goals:
- For more carbs: Add more potatoes.
- For more protein: Increase the portion of salmon or a serve with a side of high-protein dip like low-fat Greek yoghurt.
- For more / less fat: Increase or reduce the amount of olive oil added.
Nutritional Panel (per serving, estimated using NUTTAB standards):
- Energy: 2121 kJ (approx. 507 calories)
- Protein: 38.8 g
- Total Fat: 25.2 g
- Saturated Fat: 6.6 g
- Carbohydrate: 27.6 g
- Sugars: 6 g
- Dietary Fibre: 5.5 g
- Sodium: 364 mg
Comments