One Pan Lemon Herb Salmon & Zucchini

16 35 407
Ingredients Minutes Calories
Prep Cook Servings
15 min 20 min 4
One Pan Lemon Herb Salmon & Zucchini
Health Rating
A healthy and quick weeknight dinner!

Ingredients


1 tsp Extra virgin olive oil (for baking sheet)
2 tbsp packed Brown sugar (for the herb mixture)
2 tbsp Lemon juice (for the herb mixture)
1 tbsp Dijon mustard (for the herb mixture)
2 clove(s) Garlic (minced, for the herb mixture)
1/2 tsp Dill, dried (for the herb mixture)
1/2 tsp Oregano, dried (for the herb mixture)
1/4 tsp, ground Thyme, dried (for the herb mixture)
1/4 tsp Rosemary, dried (for the herb mixture)
1 pinch Salt and pepper (for the herb mixture)
4 large Zucchini (chopped)
2 tbsp Extra virgin olive oil
1 pinch Kosher salt
1 dash Black pepper
4 fillet (170g) Atlantic salmon, wild
2 tbsp Parsley, fresh (for the salmon)

Instructions


1. Preheat oven to 400F degrees. Lightly oil a baking sheet or coat with nonstick spray.

 

2. In a small bowl, whisk together brown sugar, lemon juice, Dijon, garlic, dill, oregano, thyme and rosemary; season with salt and pepper, to taste. This is your herb mixture. Set aside.

 

3. Place zucchini in a single layer onto the prepared baking sheet. Drizzle with olive oil and season with salt and pepper, to taste. Add salmon in a single layer and brush each salmon filet with herb mixture.

 

4. Place into oven and cook until the fish flakes easily with a fork, about 16-18 minutes (see notes). Serve immediately, garnished with parsley, if desired.

Nutrition Facts

Per Portion

Calories 407
Calories from fat 180
Calories from saturated fat 27.6
Total Fat 20.0 g
Saturated Fat 3.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 5.5 g
Monounsaturated Fat 9.6 g
Cholesterol 94 mg
Sodium 208 mg
Potassium 1727 mg
Total Carbohydrate 18.7 g
Dietary Fiber 3.7 g
Sugars 15.0 g
Protein 38 g

Dietary servings

Per Portion


Meat 1.9
Vegetables 5.0

Energy sources


Pygal18%427.878205372314121.46266288254344%429.37039823438516267.5439610041953537%299.0445323981186161.143320225386418%44%37%CarbohydratesFatProtein

Notes:

Quick Tips:

Safety

Cooking time will vary depending on the size and thickness of the salmon filets.

Never eat seafood that is raw, or not cooked through. Internal temperature of fish should be 158F or 70C degrees and for shellfish 165F or 74C degrees.


Nutritional Highlights:

Salmon

High in omega-3s important for heart, brain and hormone health.

 

Recipe from:
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