Health Tips > Recipes > Entrees > Simple Salmon and Roasted Vegetables

Simple Salmon and Roasted Vegetables

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Ingredients

For Vegetables:

  • 2 Tbsp. olive oil
  • 1 tsp. freshly grated orange zest
  • 2 tbsp. orange juice
  • ¼ tsp. ground sage
  • ½ tsp. salt
  • ½ tsp. course black pepper
  • 1 large red onion, cut into 12 wedges
  • 1 lb. carrots, trimmed and cut into 2-3” pieces
  • 1 lb. parsnips, trimmed and cut into 2-3” pieces

For Simple Salmon Sauce:

  • ¼ cup light mayonnaise
  • ¼ cup Fage® 0% Greek Yogurt (or light sour cream)
  • 1 Tbsp. ketchup
  • 1 Tbsp. horseradish
  • 4 drops of Tabasco® sauce
  • 1 ½ tsp. lemon juice
  • 1 Tbsp. fresh dill, minced

For Salmon:

  • 1 lb. salmon filet (bones removed)
  • 2 Tbsp. Dijon mustard
  • Salt and pepper to taste

Directions

For Vegetables:

  1. Preheat oven to 450°F. Line a large sheet pan with aluminum foil.
  2. Whisk together the first six ingredients and toss with the cut vegetables.
  3. Spread the dressed vegetables on the baking sheet, be careful not to overcrowd.
  4. Cover the baking sheet with foil, ensuring there is a tight seal.
  5. Bake for 10 minutes, then remove foil.
  6. Continue roasting uncovered vegetables for an additional 15-20 minutes. Test for doneness by piercing carrots and parsnips with a fork.
  7. Plate vegetables with salmon.

For Salmon:

  1. Preheat oven to 425°F. Line a sheet pan with aluminum foil.
  2. Remove salmon filet from refrigerator and place skin side down on foil.
  3. Spread Dijon mustard evenly over filet. Salt and pepper to taste.
  4. Let salmon rest at room temperature for approximately 30 minutes before baking for approximately 10 minutes per inch (or about 30 minutes). Cut into four pieces.
  5. Mix all the ingredients for the Simple Salmon Sauce together in a medium-sized bowl. Chill until ready to serve.
  6. Top salmon with a dollop of the sauce to serve.

Nutritional Analysis

Vegetables
Serves: 8 | Serving Size: ½ cup

Calories: 100
Sodium: 160 mg
Fat: 4 g
Fiber: 4 g
Saturated: 0.8 g
Carbohydrates: 16 g
Protein: 1 g

Salmon
Serves: 4 | Serving Size: ¼ lb. salmon filet

Calories: 236
Sodium: 153 mg
Fat: 14 g
Fiber: 0 g
Saturated fat: 3 g
Carbohydrates: 0 g
Protein: 25 g
Cholesterol: 71 mg

Simple Salmon Sauce
Serves: 10 | Serving size: 1 Tbsp.

Calories: 25
Sodium: 72 mg
Fat: 2 g
Carbohydrates: 2 g
Saturated fat: 0 g
Fiber: 0 g
Cholesterol: 2 mg
Protein: 1 g

Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition

 

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