Healthy Salmon and Veggie Recipe
7 Minute Quick Sheet Pan Dinner - Salmon and Veggies
Imagine a piping hot, delicious dinner that takes only 7 minutes to prepare!
Think of it…
A tasty, melt-in-your mouthpiece of salmon, on a bed of warm, fluffy rice surrounded by colorful veggies.
Sound good?
You can make this tonight and I’m going to show you how!
And, this dish will not only wow you and your family, it contains ingredients needed to protect against modern diseases like diabetes.
Quick, delicious and healthy
Remember I showed you a few weeks back how certain countries situated around the Mediterranean Sea were healthier than the U.S?
This Mediterranean dish exactly fits this way of eating…
This sheet pan dinner is built around salmon, lots of seasonal veggies, some grain and olive oil.
As you know, we all need to increase the omega3 fatty acids and some studies show a fish a day keeps the doctor away!
Health Benefits of Omega-3:
Just to name a few benefits:
- Can Fight Depression and Anxiety
- Improve Eye Health
- Can Fight Inflammation and Autoimmune Diseases
- Can Improve Risk Factors For Heart Disease
- Can Reduce Symptoms of Metabolic Syndrome
- Can Reduce Fat in The Liver
Sheet Pan Dinner: Salmon and Vegetables (by Kevin Lee Jacobs)
Prep Time: 7 minutes
Cook Time: 25 minutes
NOTE: - This delicious recipe comes from one of my favorite bloggers, Kevin Lee Jacobs.
Here is your fast and fabulous dinner of tender-crisp vegetables and meltingly-tender salmon.
Ingredients for the veggies:
- Florets from 2-3 small to medium broccoli crowns
- 2-3 colorful bell peppers, chopped
- 1 medium yellow or red onion, sliced
- Olive oil for drizzling
For the marinated salmon:
- 1/3 cup soy sauce (or, use gluten-free Tamari sauce)
- 1 heaping tablespoon cornstarch (this ingredient is what makes the salmon moist, succulent and perfect)!
- 3 tablespoons rice vinegar (or, substitute white wine vinegar)
- 3 tablespoons olive oil
- 1 tablespoon (or more, to taste) Sambal Oelek (this ingredient makes this dish and can be found in most grocery stores)
- 2-4 center-cut salmon fillets, skin removed (about 5 ounces each, ideally wild Alaskan)
For serving: Cooked rice or quinoa ahead, or super-fast using a pressure cooker
Instructions
- Center the oven rack, and heat the oven to 425°F.
- Scatter the vegetables on a large baking sheet, lightly drizzle them with olive oil, and then toss to coat. Put the baking sheet in the preheated oven, and cook for exactly 15 minutes.
- While the veggies are cooking, quickly marinate the salmon: In a medium bowl, whisk together the soy sauce, cornstarch, vinegar, olive oil, and Sambal Oelek. Add the salmon fillets, turning them, if necessary, to coat both sides.
- After the veggies have cooked for 15 minutes, arrange the salmon fillets on top of the veggies. Pour the remaining marinade over the veggies. Bake for exactly 10 minutes. Serve the fillets over hot, cooked rice or quinoa.
NOTE: For extra-easy health benefits, make your rice or quinoa like I do.
In the Instant Pot, which I use every day!
Not only does the Instant Pot make perfect rice and quinoa, this cooking method destroys the anti-nutrients like lectins.
Final thoughts
We all need to be reminded, over and over, of the health and even cost-saving benefits of preparing meals at home, from scratch.
Another point that can’t be overemphasized is the need for Omega3 fatty acids found in seafood such as salmon, sardines, wild shrimp, even anchovies.
Couple this with the great taste and health benefits of olive oil and you will be looking and feeling amazing!