One-Pan Baked Salmon and Veggies

recipe

On nights when I’m feeling too lazy to put any effort into cooking or cleaning, I turn to this one-pan baked salmon and veggie recipe. It is so simple that it’s almost not a recipe. Except that you combine ingredients and throw it in the oven  – so I believe that makes it a recipe. Seriously, it really is that simple. So step away from the unhealthy takeout menus and microwave dinners, and roll up your sleeves… you gourmet chef, you.

I use the same marinade (and baking pan) for both the veggies and salmon. Tonight, I paired the salmon with asparagus, cherry tomatoes, and broccoli but you can use bell peppers, green beans, cauliflower, carrots (you get the point), for well-balanced dinner! Gluten-free, low-carb, supper delicious healthy dinner loaded with lean protein and heart-helping omega 3s, plus plenty of vitamin C and fiber from the vegetables.  Just one dish to clean, a few ingredients, and less than 30 minutes of time total! I have made this dish probably once a week for the last six months. Well, you can understand why.

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One-Pan Mustard Maple Baked Salmon & Veggies
A gluten-free, low-carb, supper delicious quick & healthy dinner- full of lean protein and heart-helping omega 3s, plus plenty of vitamin C and fiber from the vegetables.  All you need is one pan, a few ingredients, and about 30 minutes!
YIELD: 4 servings | PREP: 10 mins  | COOK: 20 mins | TOTAL: 30 mins
The Goods
  • 4 tablespoons Dijon mustard
  • 4 tablespoons pure maple syrup (not pancake syrup!)
  • 3 tablespoons lemon (about 3/4 lemon)
  • 2 garlic, minced
  • 1 bunch asparagus, ends trimmed
  • 3 cups broccoli florets (I buy pre-cut packages from Safeway) 
  • 2 handful of cherry tomatoes
  • 4 salmon fillets, preferably wild Alaskan 
  • crushed red pepper flakes, to taste
  • olive oil
DO THIS
Preheat oven to 400 degrees F.
Wash your fish and place the salmon (skin down if there any) in the middle of a large (13 x 9) baking sheet lined with parchment paper. Sprinkle the fish with crushed red pepper to your preference. Place the veggies around each side of the salmon. Drizzle olive oil over the vegetables.
In a bowl, whisk together mustard, maple syrup, lemon juice, and minced garlic. Brush salmon with half of the mixture and drizzle the rest over the veggies. Bake for 20 minutes or until salmon is just cooked through. 
Nutrition Information per serving for salmon

Calories: 240; Total fat: 9 grams; Saturated fat: 1.5 grams; Carbohydrates: 14 grams; Cholesterol: 50 milligrams; Sodium: 125 milligrams; Protein: 25 grams

TIP

The cook time for salmon is ten minutes plus ten minutes per inch thickness (a 1 inch piece will need twenty minutes while a 1.5 inch thick piece will require twenty-five minutes).


Happy healthy eating from my kitchen to yours!
Sabrina xo.
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