A Mediterranean-inspired Baked Salmon with Lemon-Herb Crust and Roasted Vegetables. This recipe is packed with healthy fats, lean protein, and fiber, while being low in carbohydrates.
Cuisine Type: Mediterranean-American Fusion
Dietary Preferences: Heart-Healthy, Low-Carb, Gluten-Free (ensure all ingredients are gluten-free)
Estimated Nutritional Information (per serving): (This is an estimate and can vary based on specific ingredient brands and portion sizes)
* Calories: 450-550
* Protein: 40-50g
* Carbohydrates: 20-30g (net carbs: 15-25g)
* Fat: 25-35g
Yields: 4 servings
Prep time: 20 minutes
Cook time: 25-30 minutes
Ingredients:
* For the Salmon:
* 4 (6-ounce) salmon fillets, skin on or off (your preference)
* 2 tablespoons olive oil
* 2 cloves garlic, minced
* 2 tablespoons fresh lemon juice
* 1 tablespoon lemon zest
* 1/4 cup chopped fresh parsley
* 1/4 cup chopped fresh dill
* 1/4 cup chopped fresh oregano
* 1/4 cup almond flour
* 1/4 cup grated Parmesan cheese (optional, can omit for lower fat/dairy-free)
* 1/4 teaspoon red pepper flakes (optional, for a little heat)
* Salt and freshly ground black pepper to taste
* For the Roasted Vegetables:
* 1 large red bell pepper, cored, seeded, and cut into 1-inch pieces
* 1 large yellow bell pepper, cored, seeded, and cut into 1-inch pieces
* 1 medium zucchini, cut into 1/2-inch thick rounds
* 1 medium eggplant, cut into 1-inch cubes
* 1 red onion, cut into wedges
* 1 cup cherry tomatoes, halved
* 2 tablespoons olive oil
* 1 teaspoon dried oregano
* 1/2 teaspoon garlic powder
* Salt and freshly ground black pepper to taste
* Optional: 1/4 cup Kalamata olives, pitted and halved
Equipment:
* Large baking sheet
* Small bowl
* Whisk
* Cutting board
* Knife
* Parchment paper (optional, for easy cleanup)
Instructions:
1. Prepare the Vegetables:
* Preheat oven to 400°F (200°C).
* In a large bowl, combine the bell peppers, zucchini, eggplant, red onion, and cherry tomatoes.
* Drizzle with 2 tablespoons of olive oil.
* Sprinkle with dried oregano, garlic powder, salt, and pepper. Toss well to coat evenly.
* If using, add the Kalamata olives and toss gently.
* Spread the vegetables in a single layer on a large baking sheet lined with parchment paper (optional).
2. Prepare the Salmon:
* In a small bowl, whisk together the olive oil, minced garlic, lemon juice, lemon zest, parsley, dill, oregano, almond flour, Parmesan cheese (if using), and red pepper flakes (if using).
* Season with salt and pepper to taste.
3. Assemble and Bake:
* Place the salmon fillets on the same baking sheet with the vegetables, leaving enough space between them.
* Spoon the lemon-herb mixture evenly over the top of each salmon fillet, pressing gently to adhere.
* Bake in the preheated oven for 25-30 minutes, or until the salmon is cooked through and flakes easily with a fork, and the vegetables are tender and slightly caramelized. The internal temperature of the salmon should reach 145°F (63°C).
4. Serve:
* Carefully remove the baking sheet from the oven.
* Serve each salmon fillet with a generous portion of the roasted vegetables.
* Garnish with extra fresh parsley or dill, and a lemon wedge for squeezing, if desired.
Serving Suggestions:
* As a Complete Meal: This recipe is a complete and satisfying meal on its own.
* With a Side Salad: Add a simple green salad with a light vinaigrette for extra freshness and fiber.
* Over Cauliflower Rice: For an even lower-carb option, serve the salmon and vegetables over cauliflower rice.
* With a dollop of Greek Yogurt: A dollop of plain Greek yogurt can add a creamy tang and extra protein (ensure it's low-fat or non-fat for a heart-healthy option).
* Wine Pairing: A crisp white wine like Sauvignon Blanc or Pinot Grigio would pair well with this dish.
Tips and Variations:
* Vegetable Variations: Feel free to substitute or add other vegetables like asparagus, broccoli florets, or Brussels sprouts. Adjust cooking time accordingly.
* Herb Variations: Experiment with different herbs like thyme, rosemary, or basil.
* Spice Level: Adjust the amount of red pepper flakes to your preference.
* Dairy-Free Option: Omit the Parmesan cheese and use nutritional yeast for a cheesy flavor.
* Make-Ahead: The vegetables can be prepped ahead of time and stored in the refrigerator. The lemon-herb mixture can also be made ahead of time. Assemble just before baking.
* Storage: Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.
Enjoy your delicious and healthy Mediterranean Baked Salmon with Lemon-Herb Crust and Roasted Vegetables!
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