Salmon and Broccoli Baked with Lemon, Garlic and Dijon – Best Ever! – 80 Twenty Nutrition

Salmon and Broccoli Baked with Lemon, Garlic and Dijon – Best Ever!

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Baked Salmon and Broccoli low carb gluten free paleo primal Christy Brissette media dietitian 80 Twenty Nutrition

Don’t you love simple, healthy meals with minimal cleanup? This roasted salmon and broccoli combo means less dishes for you and more time to do eat well and do what you love!

Figuring out what to make for dinner can be challenging enough, but if you have to hunt down recipes for 3 different dishes (vegetables, a protein source, etc.) with varying cooking times that each need their own pots, pans and baking sheets, your  head will be swimming!

I often use baking sheets to cook different foods but there are a couple of challenges with this. Many foods don’t have the same cooking times. Also, I don’t like when the flavours or oils mix together. Salmon and vegetables are the perfect example. I don’t want my broccoli tasting like fish… I’m sure you don’t either.

My cooking hack (and healthy eating hack) for this is to create little “baskets” on my baking sheets with foil so I can separate my protein sources from my vegetables when I’m roasting. I also try to pick a protein source and veggies that have a similar cooking time so I won’t end up with one of them getting cold.

This salmon and broccoli bake is one of my favourite weeknight dinner recipes because it’s so delicious, light and simple. Sometimes I’ll make several trays of it on a Sunday so we have leftovers during the week for lunches and dinners on the go. Hooray for meal prep!

If you’re looking for a more substantial meal, pair this salmon and broccoli with whole wheat couscous – all you need to do is add boiling water, cover and it’s ready to eat in minutes. Gotta love that.

Do you have questions about how to choose the healthiest fish? With salmon, look for organic if possible or wild Pacific. A couple of fantastic resources on sustainable fish are Ocean Wise and Sea Choice. Both offer online lists, printables and smartphone apps to help you select the best fish at your market or grocery store.

You’ll also notice there’s lots of zesting in this recipe – both the lemons and the garlic are superb when zested with a microplane tool like this one.

Wishing you a delicious and nutritious day!

XO Christy

 

Salmon Broccoli Bake

Want to cook your fish and vegetables in one pan but don't like the oil from the fish touching your veggies? Try my cooking hack to make sure both your salmon and your broccoli are ready at the same time... and have different flavours and textures you'll love!
Servings 4
Calories 300 kcal
Prep Time 7 minutes
Cook Time 15 minutes
Total Time 22 minutes

Ingredients
  

  • 1.5 lbs salmon fillet , sustainable and organic
  • 1 lb broccoli , chopped into 1" wide florets (1 large bunch)
  • 4 garlic cloves minced
  • 3 tbsp lemon juice (from 2 lemons)
  • 3 tbsp lemon zest (from 2 lemons)
  • 1/4 tsp salt
  • 1/8 tsp pepper
  • 1 tbsp maple syrup
  • 1 tbsp Dijon mustard
  • 1 tbsp light olive oil
  • 3 tbsp Parmesan cheese grated (if desired)

Instructions
 

  • Preheat your oven to 450 degrees F (230 degrees C). Line a baking sheet with 2 large pieces of foil, curved up at the sides to create 2 separate baskets.
  • Wash and dry your broccoli. Chop into 1" wide florets and dry again. You want those florets dry so they get crisp and yummy!
  • Put the broccoli in one of the foil "baskets" and the salmon skin down in the other basket. Sprinkle the garlic, lemon juice, lemon zest, salt and pepper all over the broccoli and the fish.
  • In a small bowl, whisk together the maple syrup and mustard. Brush onto the fish. Drizzle the broccoli with the olive oil. If using, sprinkle the Parmesan cheese over the broccoli.
  • Put the pan in the oven and roast for 12-15 minutes. Remove the fish from the oven once it flakes easily with a fork and cover with another piece of foil. Return the broccoli to the oven for another 5 minutes or until pierced easily with a fork (you want it crisp, not wilty).
  • Serve the salmon and broccoli and enjoy!

Nutrition

Calories: 300kcalCarbohydrates: 13gProtein: 36gFat: 12gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gCholesterol: 77mgSodium: 507mgPotassium: 389mgFiber: 3gSugar: 5gVitamin A: 1000IUVitamin C: 147.7mgCalcium: 100mgIron: 1.4mg
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