One-Pan Lemon Dijon Salmon and Veggies

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Searching for a time-saving, quick and scrumptious recipe to make? You’re in luck! This One Pan Lemon Dijon Salmon and Veggies is so easy and could be served in numerous alternative ways – to make your life simpler and more healthy. I’ve included a Vegetarian possibility too!

This recipe consists of three most important elements: salmon, butternut squash and broccolini, and is seasoned with a scrumptious, selfmade lemon dijon sauce. I’ve additionally supplied a vegetarian possibility should you choose to not eat fish.

You’ll get high quality protein and wholesome fats from the salmon, and many nutritional vitamins, micronutrients and wholesome carbs from the greens.

I really like together with salmon in my weight loss program repeatedly, because it’s an amazing supply of potassium, protein, B nutritional vitamins and Omega-3 fatty acids (1). In contrast to most different fat, omega-3 fat are thought-about “important,” which means your physique can’t make them so you should get them out of your weight loss program.

They play a crucial function in your physique by lowering irritation, reducing blood stress and lowering your danger issue for illnesses comparable to heart problems (together with coronary heart assault and stroke), dementia and alzheimer’s (2,3,4,5,6).

Butternut squash is a fancy carbohydrate excessive in fiber and loaded with nutritional vitamins A, C, E, and B nutritional vitamins, in addition to minerals like potassium, zinc, and magnesium (7). Broccolini provides phytonutrients and fiber, rounding out the meal’s vitamins, supplying you with every thing you want for sustained vitality all through the day.

Backside line, it is a one pan meal that’s nice in your style buds and your well being!


Recipe

Yield: 2 servings
You will want: Baking sheet tray, parchment paper, measuring cups and spoons, knife, slicing board, small whisk, small mixing bowl
Key: T=Tablespoon; tsp=teaspoon

Substances:

For The Lemon Dijon Salmon:

  • 2 (5-6 oz) salmon filets, pores and skin on (or 1 (14 oz) block additional agency tofu, reduce into 6 equal steaks for a vegetarian possibility)
  • 1 T dijon mustard
  • 1 tsp honey
  • 1 garlic cloves, minced
  • 1/4 lemon, juice of

For the Squash and Broccolini:

  • 1 lb butternut squash, halved lengthwise and seeded
  • 1/2 lb broccolini, ends trimmed
  • 1 tsp olive oil
  • 1/2 tsp sea salt
  • 1/4 tsp black pepper
  • 1/4 lemon, reduce into 2 wedges

Instructions:

  1. Preheat the oven to 400 F and line a baking sheet with parchment paper. In a small mixing bowl, whisk collectively dijon mustard, honey, garlic, and lemon juice. Put aside.
  2. Place the butternut squash within the oven, reduce aspect up, and bake for 20 minutes.
  3. Take away from the oven and place salmon filets, pores and skin aspect down, (or tofu steaks) and broccolini on the baking sheet. Drizzle squash and broccolini with olive oil and season with salt and pepper. Coat every salmon filet or tofu steak with lemon dijon sauce.
  4. Bake for quarter-hour, till each squash and salmon are cooked by way of.
  5. Serve salmon and squash with broccolini and lemon wedges.

Diet Information

Serving Dimension: half the recipe

Servings per Recipe: 2 servings

Energy per Serving: 396

Protein: 37 grams

Carbohydrates: 40 grams

Fats: 13 grams

I hope you get pleasure from this recipe! Let me know within the feedback under should you make it and the way it seems.


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References:

  1. “Fish, Salmon, Atlantic, Farmed, Cooked, Dry Warmth Diet Information & Energy.” Diet Information Know What You Eat. https://nutritiondata.self.com/info/finfish-and-shellfish-products/4259/2
  2. Calder PC. “n-3 polyunsaturated fatty acids, irritation, and inflammatory illnesses”. Am J Clin Nutr. June 2006. https://pubmed.ncbi.nlm.nih.gov/16841861/
  3. Cazzola R., et al. “Age- and dose-dependent results of an eicosapentaenoic acid-rich oil on cardiovascular danger elements in wholesome male topics”. Atherosclerosis. July 2007. https://pubmed.ncbi.nlm.nih.gov/16879829/
  4. Leaf A. “Historic overview of n-3 fatty acids and coronary coronary heart illness”. Am J Clin Nutr. June 2008. https://pubmed.ncbi.nlm.nih.gov/18541598/
  5. Cole GM, Ma QL, Frautschy SA. “Omega-3 fatty acids and dementia. Prostaglandins Leukot Essent Fatty Acids”. Sep 2009. https://pubmed.ncbi.nlm.nih.gov/19523795/
  6. Fotuhi M, Mohassel P, Yaffe Ok. “Fish consumption, long-chain omega-3 fatty acids and danger of cognitive decline or Alzheimer illness: a fancy affiliation”. Nat Clin Pract Neurol. March 2009. https://pubmed.ncbi.nlm.nih.gov/19262590/
  7. “Squash, winter, butternut, uncooked”. Meals Information Central: SR Legacy, 169295. April 2018. Internet. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169295/vitamins

The submit One-Pan Lemon Dijon Salmon and Veggies appeared first on The Betty Rocker.

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