One-Pan Roasted Salmon and Veggies

9 40 414
Ingredients Minutes Calories
Prep Cook Servings
10 min 30 min 4
One-Pan Roasted Salmon and Veggies
Health Highlights
An easy week night meal or food prep option. Double the recipe for leftovers!

Ingredients


4 cup Broccoli florets (bite size)
1/2 medium pepper(s) Red bell pepper (sliced long)
1/2 medium pepper(s) Yellow bell pepper (sliced long)
1 large mushroom(s) Portobello mushroom (sliced long)
4 tbsp Avocado oil (divided between salmon and veggies)
400 gm Atlantic salmon,wild, boneless
1 pinch Salt and pepper (to taste)
1 tbsp Garlic powder (to taste, divided between veggies and salmon)
2 cup Brown rice, long-grain, cooked

Instructions


  1. Preheat the oven to 375oF (190oC) and prepare a baking dish.
  2. Prepare broccoli, peppers, and mushrooms as directed in the ingredient list, add to a bowl and toss with half of the oil, salt, pepper, and garlic powder.
  3. Add the salmon to the baking dish, then top the salmon with the rest of the oil, and seasonings.
  4. Arrange the veggies around the salmon and place the baking dish in the preheated oven.
  5. Cook for 20-30 minutes shaking or flipping vegetables halfway through.
  6. Serve on a bed of rice.

 

Notes:

  • Roast your favourite vegetables! Note that root vegetables will take longer to cook.

Nutritional Highlights:

  • Salmon is an excellent source of protein, selenium, and vitamin B12 and is high in Omega-3.

Nutrition Facts

Per Portion

Calories 414
Calories from fat 194
Calories from saturated fat 26.2
Total Fat 21.6 g
Saturated Fat 2.9 g
Trans Fat 0 g
Polyunsaturated Fat 5.0 g
Monounsaturated Fat 12.5 g
Cholesterol 55 mg
Sodium 106 mg
Potassium 823 mg
Total Carbohydrate 33 g
Dietary Fiber 4.1 g
Sugars 2.3 g
Protein 24.4 g

Dietary servings

Per Portion


Grain 0.9
Meat 1.1
Vegetables 1.5

Energy sources


Pygal30%450.2798659745263142.4566565719060847%363.4346996833806281.1722305932729624%320.9028313014752130.1340832808315330%47%24%CarbohydratesFatProtein
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