Looking for a time-saving, fast and scrumptious recipe to make? You are fortunate! This A Pan Of Lemon Dijon Salmon And Vegetables is so easy and might be served in several methods – to make your life simpler and more healthy. I’ve additionally added a vegetarian possibility!
This recipe consists of three essential substances: salmon, butternut squash and broccolini, and is seasoned with a scrumptious home made dijon lemon sauce. I’ve additionally supplied a vegetarian possibility in the event you want to not eat fish.
You’ll get high-quality protein and wholesome fats from the salmon, and loads of nutritional vitamins, micronutrients, and wholesome carbohydrates from the veggies.
I like inclusive salmon recurrently in my weight loss plan, as it’s a nice supply of potassium, protein, B nutritional vitamins and omega-3 fatty acids (1). Unlike most different fat, omega-3 fat are thought-about “essential,” that means your physique cannot make them itself, so you need to get them out of your weight loss plan.
They play a significant position in your physique by lowering irritation, reducing blood strain and growing your danger issue for ailments akin to heart problems (together with coronary heart assault and stroke), dementia and Alzheimer’s illness (2,3,4,5,6).
Butternut squash is a fancy carbohydrate wealthy in fiber and full of nutritional vitamins A, C, E and B, in addition to minerals akin to potassium, zinc and magnesium (7). Broccoli provides phytonutrients and fiber, rounding out the meal’s vitamins and providing you with the whole lot you want for sustained power all through the day.
In brief, this can be a one-pot meal that’s good to your style buds and your well being!
Yield: 2 servings
You will want: Baking tray, baking paper, measuring cups and spoons, knife, slicing board, small whisk, small mixing bowl
Key: T=tablespoon; tl=teaspoon
For the Lemon Dijon Salmon:
- 2 (5-6 oz) salmon fillets, pores and skin on (or 1 (14 oz) block of extra-firm tofu, reduce into 6 equal steaks for a vegetarian possibility)
- 1 T Dijon mustard
- 1 teaspoon of honey
- 1 garlic clove, minced
- 1/4 lemon, juice of
For the pumpkin and broccoli:
- 1 pound butternut squash, halved lengthwise and seeded
- 1/2 lb broccolini, ends trimmed
- 1 tsp olive oil
- 1/2 tsp sea salt
- 1/4 teaspoon black pepper
- 1/4 lemon, reduce into 2 wedges
- Preheat the oven to 400 F and line a baking sheet with parchment paper. In a small mixing bowl, mix Dijon mustard, honey, garlic, and lemon juice. Put apart.
- Place the butternut squash within the oven, reduce aspect up and bake for 20 minutes.
- Remove from oven and place salmon fillets, pores and skin aspect down, (or tofu steaks) and broccolini on baking sheet. Drizzle the pumpkin and broccolini with olive oil and season with salt and pepper. Coat every salmon fillet or tofu steak with dijon lemon sauce.
- Bake for quarter-hour, till each the pumpkin and salmon are cooked via.
- Serve salmon and squash with broccolini and lemon wedges.
I hope you take pleasure in this recipe! Let me know within the feedback beneath in the event you made it and the way it seems.
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- “Fish, Salmon, Atlantic, Farmed, Cooked, Dry Heat Nutrition Facts and Calories.” Nutrition Facts Know what you are consuming. https://nutritiondata.self.com/facts/finfish-and-shellfish-products/4259/2
- Calder computer. “n-3 Polyunsaturated Fatty Acids, Inflammation and Inflammatory Diseases”. Ben J Clin Nutr. June 2006. https://pubmed.ncbi.nlm.nih.gov/16841861/
- Cazzola R., et al. “Age- and dose-dependent effects of an eicosapentaenoic acid-rich oil on cardiovascular risk factors in healthy male subjects”. Atherosclerosis. July 2007. https://pubmed.ncbi.nlm.nih.gov/16879829/
- Sheet A. “Historical Review of n-3 Fatty Acids and Coronary Heart Disease”. Ben J Clin Nutr. June 2008. https://pubmed.ncbi.nlm.nih.gov/18541598/
- Cole GM, Ma QL, Frautschy SA. “Omega-3 fatty acids and dementia. Prostaglandins Leukot Essent Fatty Acids”. September 2009. https://pubmed.ncbi.nlm.nih.gov/19523795/
- Fotuhi M, Mohassel P, Yaffe Ok. “Fish consumption, long-chain omega-3 fatty acids and the risk of cognitive decline or Alzheimer’s disease: a complex association”. Wet Clin Practice Neurol. March 2009. https://pubmed.ncbi.nlm.nih.gov/19262590/
- “Pumpkin, winter, butternut, raw”. Food Data Central: S.R. Legacy, 169295. Apr. 2018. Web. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169295/nutrients
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