Baked Salmon with Mediterranean Vegetables a Taste of Sunshine
Recipe Introduction
Quick Hook
Ever feel like you need a bit of sunshine in your life? This recipe for Baked Salmon with Mediterranean Vegetables brings those Med vibes straight to your plate! It's comida saludable at its finest, bursting with flavour.
Brief Overview
This dish hails from the sunny Mediterranean, where fresh ingredients reign supreme. It's proper easy to make, taking about 35- 40 minutes from start to finish.
This recipe serves four. Perfect for a weeknight dinner or a posh dinner party.
Main Benefits
This recipe is a powerhouse of nutrients. The salmon is packed with omega-3s. Those are super important for brain health.
Serve it up when you need a boost of comida sana para la semana . Seriously, what makes this recipe special? It’s delicious and good for you.
It's also incredibly versatile and can fit into many Menus Saludables Semanales .
Ready to get started? Let's talk ingredients.
Ingredients & Equipment
Alright, let's talk grub! We're whipping up some Baked Salmon with Mediterranean Veggies. Think sunshine on a plate. It's comida saludable at its finest.
Main Ingredients Breakdown
Here's what you'll need, and remember, quality counts!
- Salmon Fillets: 4 ( 6-ounce/170g ) fillets. Fresh is always best, you know? Look for vibrant colour.
- Olive Oil: 2 tablespoons/30ml for the salmon, 2 tablespoons/30ml for the veggies. Splurge on extra virgin. It makes a difference.
- Lemon: 1 , sliced. Adds a zesty zing.
- Dried Oregano: 1 teaspoon/5ml .
- Dried Thyme: 1/2 teaspoon/2.5ml .
- Bell Peppers: 1 red , 1 yellow , sliced. Colour makes it fun.
- Zucchini: 1 , sliced.
- Red Onion: 1 , thinly sliced.
- Cherry Tomatoes: 1 cup/140g , halved.
- Kalamata Olives: 1/2 cup/70g , pitted and halved.
- Garlic: 2 cloves , minced. 'Cause garlic makes everything better, honestly.
- Fresh Parsley: 1/4 cup/30g , chopped. Adds freshness.
- Salt & Pepper: To taste, obvs.
Seasoning Secrets and Swaps
This part is all about flavour. Menus Saludables Semanales need flavour, right?
The oregano and thyme are a classic combo. They scream "Mediterranean," you know? If you're missing something, Italian seasoning works in a pinch.
Garlic is non-negotiable! Want a bit of heat? Add a pinch of red pepper flakes. Honestly, don't be afraid to experiment.
I always say, cenas ligeras y saludables don't have to be boring! Cena Fit with flavour!
The Tool Kit
Keep it simple, yeah?
- Baking Sheet: A must have.
- Parchment Paper: Makes cleanup a total breeze. Trust me on this one.
- Large Bowl: For tossing the veggies.
Don't have parchment paper? No worries! Just grease the baking sheet well.
Looking for ideas para almuerzos saludables or lonches saludables para el trabajo ? This could be a great start.
Making comida sana para la semana doesn't have to be a chore!
This dish is great for busy weeknights. Platos saludables y rápidos are a lifesaver. Plus, it's totally adaptable. Swap out the veggies for whatever you have on hand.
That's what cooking is all about, innit? It's all about recetas saludables y fáciles .
Baked Salmon with Mediterranean Vegetables: A Taste of Sunshine
Fancy a bit of sunshine on your plate, even when it's raining cats and dogs outside? Honestly, this Baked Salmon with Mediterranean Vegetables is just the ticket.
It's proper tasty, dead easy to make, and good for you too! Think of it as your passport to the Mediterranean, no flights required! It's a perfect choice of comida saludable .
Prep Like a Pro: Getting Your Ducks in a Row
First things first, let's get organised. This is key to speedy cooking. Chop your red and yellow peppers, zucchini, red onion and halve the cherry tomatoes.
Mince your garlic. Basically, get all your ingredients prepped, measured out, and ready to roll. This is the essential mise en place .
It saves loads of time later! Safety tip: keep your fingers out of the way when chopping. You know?
step-by-step to Salmon Perfection
Right, let's get cooking.
- Preheat your oven to 400° F ( 200° C) . Get that oven nice and hot!
- In a large bowl, mix the red and yellow peppers, zucchini, red onion, cherry tomatoes, Kalamata olives, and minced garlic. Drizzle with 2 tablespoons olive oil, add salt and pepper. Get it all mixed up nicely.
- Spread the veggies on a baking sheet. Parchment paper makes cleanup a doddle!
- Pat the salmon fillets dry with paper towels. Drizzle with 2 tablespoons olive oil and season with oregano, thyme, salt, and pepper.
- Place the salmon on top of the veggies and arrange lemon slices over the salmon.
- Bake for 20- 25 minutes . Aim for an internal temperature of 145° F ( 63° C) in the salmon. This is crucial ! Overcooked salmon is tragic.
- Sprinkle with fresh parsley and serve immediately.
Pro Tips for Top-Notch Salmon
Don't overcook the salmon, please! It should flake easily with a fork but still be moist. Honestly, nobody wants dry fish.
Use proper olive oil, it makes a difference! Lining the baking sheet will save you a scrubbing marathon later. Consider this recipe when designing your Menus Saludables Semanales .
This baked salmon and veggies dish is perfect for a quick and Cena Ligera Y Saludables , and you can even pack leftovers for Lonches Saludables Para El Trabajo .
I love that this recipe is one of the Recetas saludables y fáciles that fit into so many lifestyles. It’s comida saludable para adelgazar , too, if you’re watching your waistline! For Platos saludables y rápidos or Ideas para almuerzos saludables , this is an all-rounder.
Try making some Comida sana para la semana and incorporate this recipe!
Recipe Notes: Baked Salmon with Mediterranean Vegetables
Right then, let's dive into some extra bits about this Baked Salmon with Mediterranean Vegetables. Honestly, this dish is so versatile, you can really make it your own.
It’s proper comida saludable , and it’s dead easy to get right. I’ve had it countless times when I’m trying to stick to Menus Saludables Semanales and need a quick Cena Ligera Y Saludables , especially if I fancy a Cena Fit .
It even works great for Lonches Saludables Para El Trabajo if you make a big batch.
Serving Suggestions: Plate It Up!
Alright, so you've got this amazing Platos saludables y rápidos creation. How do you make it look the business? A simple trick: arrange the salmon on a bed of the roasted veggies, and then drizzle some of that pan juice over the top.
Garnish with a few extra sprigs of fresh parsley. Feeling fancy? A lemon wedge never hurts.
Consider serving it with a side of fluffy quinoa or couscous. The grains will soak up all those lovely Mediterranean flavors.
A light Greek salad on the side makes it a proper Ideas para almuerzos saludables . And don’t forget a chilled glass of Sauvignon Blanc.
Perfection!
Storage Tips: Keep it Fresh
So, you've got leftovers? No worries! This comida sana para la semana stores well. Pop the salmon and veggies into an airtight container and shove it in the fridge.
It will keep for up to three days . When you're ready to reheat, either microwave it for a few minutes, or gently warm it in a pan on the hob.
Avoid overheating, or the salmon will dry out. I usually eat it cold straight from the fridge. Delicious!
Freezing isn't ideal, as the veggies can get a bit mushy. Best to eat fresh, innit?
Variations: Mix It Up!
Fancy a change? No probs! For a Spicy Version , add a pinch of red pepper flakes to the vegetables before roasting.
Want it dairy-free? This recipe is naturally dairy-free. Feeling like veggie? Use halloumi, you know? A proper Recetas saludables y fáciles for everyone.
If you don’t fancy zucchini, use yellow squash. Kalamata olives are unavailable? Any other olive is fine. As an alternative for salmon, use cod or any white fish.
Seasonal ingredient swaps? In winter, try adding some butternut squash or parsnips to the mix. Summer? Courgettes or aubergines are a winner.
Nutrition Basics: Goodness in Every Bite
Alright, let's break down the nitty gritty. This dish is packed with protein from the salmon, coming in at around 35g per serving.
It's also a great source of healthy fats, thanks to the olive oil and the salmon itself, about 25g. Carbohydrates are reasonably low, around 15g.
The fiber comes from the veggies, contributing about 4g per serving. This keeps you feeling full and satisfied. This comida saludable para adelgazar contains roughly 450 calories per serving, making it a great option if you are trying to watch your calorie intake.
Remember, nutritional information can vary, so this is just an estimate.
Honestly, this Baked Salmon with Mediterranean Vegetables is a fantastic way to get your fill of nutrients and enjoy a delicious, flavorful meal.
So, get in the kitchen and give it a go!
Frequently Asked Questions
Is this baked salmon with Mediterranean vegetables recipe actually considered "comida saludable"?
Absolutely! This recipe is bursting with fresh vegetables, lean protein from the salmon, and healthy fats from olive oil, aligning perfectly with the principles of healthy eating and the Mediterranean diet. It's a far cry from a dodgy kebab after a night out; this is nourishment for both body and soul.
Plus, it's lower in processed ingredients and higher in nutrients than many other meal options.
Can I prepare the vegetables ahead of time for this baked salmon dish?
You sure can! Chop the vegetables and toss them with olive oil, garlic, salt, and pepper up to a day in advance. Store them in an airtight container in the refrigerator. This cuts down on prep time when you're ready to bake.
Just give them a good stir before spreading them on the baking sheet no one wants a soggy bottom on their salmon!
What's the best way to store leftovers, and how long will they last?
Store any leftover baked salmon and Mediterranean vegetables in an airtight container in the refrigerator. They'll stay good for up to 2-3 days. Reheat gently in the oven or microwave though microwave heating can sometimes dry out the salmon a tad, so be cautious. This dish makes a smashing lunch the next day!
I'm not a huge fan of salmon. What other fish (or even non-fish) could I use as a substitute?
No worries, mate! You could easily swap the salmon for cod, sea bass, or even halibut. For a vegetarian "comida saludable" option, halloumi cheese works wonderfully it gets nice and golden in the oven. Just adjust the baking time slightly depending on your substitute.
How can I add more flavour to this baked salmon and vegetable recipe?
Flavour is key! Before baking, consider marinating the salmon in a mixture of lemon juice, olive oil, minced garlic, and your favorite fresh herbs (dill, parsley, or thyme work beautifully) for about 30 minutes.
Also, don't be afraid to experiment with different herbs and spices a pinch of smoked paprika can add a lovely depth of flavour. If you're feeling adventurous, a drizzle of balsamic glaze after baking elevates it to the next level.
What are some other healthy side dishes that pair well with this Baked Salmon?
This Mediterranean meal goes perfectly with quinoa, brown rice, or a simple green salad. A side of roasted asparagus or steamed green beans would also be a fantastic addition, adding even more nutrients to your meal.
For a bit of indulgence (but still relatively healthy!), consider some crusty whole wheat bread to mop up all those delicious pan juices.
Baked Salmon With Mediterranean Vegetables A Tas
Ingredients:
Instructions:
Nutrition Facts:
| Calories | 450 |
|---|---|
| Fat | 25g |
| Fiber | 4g |
