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Salmon with roasted vegetables

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
This recipe is suitable for a pescetarian diet.pescetarian
 
One serving costs about $5.16 One serving costs about $5.16

$5.16 per serving

7 people like this recipe

7 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

2 gluten-free,dairy-free,healthy,pescetarian,gluten free,dairy free,pescatarian lunch,main course,main dish,dinner
spoonacular Score:96%

Spoonacular Score: 96%

 

The recipe Salmon with roasted vegetables can be made in approximately 45 minutes. For $5.16 per serving, this recipe covers 46% of your daily requirements of vitamins and minerals. Watching your figure? This gluten free, dairy free, and pescatarian recipe has 473 calories, 39g of protein, and 18g of fat per serving. This recipe serves 2. It works well as a pricey main course. This recipe from spoonacular user isabelchatterton requires salmon, parsnip, carrot, and lemon juice. Similar recipes include Salmon with roasted vegetables, Roasted Salmon and Vegetables, and Roasted Salmon & Vegetables.

Salmon works really well with Chardonnay, Pinot Noir, and Sauvignon Blanc. To decide on white or red, you should consider your seasoning and sauces. Chardonnay is a great friend to buttery, creamy dishes, while sauvignon blanc can complement herb or citrus-centric dishes. A light-bodied, low-tannin red such as the pinot noir goes great with broiled or grilled salmon. One wine you could try is Downton Abbey Countess of Grantham Chardonnay. It has 5 out of 5 stars and a bottle costs about 16 dollars.

Downton Abbey Countess of Grantham Chardonnay

Our Downton Abbey Chardonnay displays lovely aromas of tropical fruits and subtle oak on the nose, which give way to flavors of citrus and fresh-cut pineapple on a soft, silky palate. The wine's bright characters and luscious mouthfeel continue through a clean, medium finish. The beautifully balanced and food-friendly bottling is the perfect wine choice for you most regal gatherings or spontaneous get-togethers.

» Get this wine on Amazon.com

Ingredients

Servings:
1
1  potato
potato
1
1  parsnip
parsnip
1
1  carrot
carrot
1
1  onion
onion
5.29 oz
5.29 oz cherry tomatoes
cherry tomatoes
2 fillet
2 fillet salmon
salmon
1 Tbsp
1 Tbsp olive oil
olive oil
1 tsp
1 tsp lemon juice
lemon juice
some
some salt
salt
2 tsps
2 tsps fresh thyme
fresh thyme
1  potato
1
potato
1  parsnip
1
parsnip
1  carrot
1
carrot
1  onion
1
onion
5.29 oz cherry tomatoes
5.29 oz
cherry tomatoes
2 fillet salmon
2 fillet
salmon
1 Tbsp olive oil
1 Tbsp
olive oil
1 tsp lemon juice
1 tsp
lemon juice
some salt
some
salt
2 tsps fresh thyme
2 tsps
fresh thyme

Equipment

oven
oven
oven
oven


Instructions

Season the salmon fillets with some salt, pepper and a pinch of paprika and keep aside. Preheat the oven to 200 C. Roughly dice the potatoes, parsnips and carrots and add to a roasting tray. Drizzle over the olive oil and season with salt and pepper. Mix well and roast for 15 minutes. Add in the onion and roast for a further 10-15 minutes Place the salmon fillets and tomatoes between the veg. Drizzle the lemon juice and sprinkle over the rosemary and thyme. Season lightly with salt and pepper and roast for 10-15 minutes or until the salmon and veg is cooked through. Serve with some green salad.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $5.16
Ingredient
1 potato
1 parsnip
1 carrot
1 onion
150 grams cherry tomatoes
2 fillets salmon
1 tablespoon olive oil
1 teaspoon lemon juice
2 teaspoons fresh thyme
Price
$0.28
$0.51
$0.11
$0.24
$1.34
$7.55
$0.17
$0.03
$0.09
$10.32

Tips

Health Tips

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

Price Tips

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

  • If you want the health benefits of salmon without the pricetag that comes with fresh and even frozen fillets, look for recipes using canned salmon.

Cooking Tips

  • Carrots can be stored in the fridge for 2 to 3 weeks. The starch in the carrots will turn to sugar over time, but this is not a problem, they'll just taste sweeter. The academy lesson about carrots contains more useful information.

  • Don't have fresh herbs? Substitute dried herbs, but use about 1/3 less because dried herbs are more potent than fresh.

  • You should not store your onions with your potatoes because the gases they emit will make each other spoil faster. For more information about selecting and storing onions, check out this lesson about onions in the academy.

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • get more cooking tips

Green Tips

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

  • Wild Alaskan salmon is considered the most sustainable choice.

Disclaimer

Nutritional Information

Quickview
472 Calories
39g Protein
18g Total Fat
38g Carbs
100% Health Score
Limit These
Calories
472
24%

Fat
18g
28%

  Saturated Fat
2g
17%

Carbohydrates
38g
13%

  Sugar
9g
10%

Cholesterol
93mg
31%

Sodium
221mg
10%

Get Enough Of These
Protein
39g
78%

Vitamin A
5569IU
111%

Vitamin B6
1mg
94%

Selenium
64µg
92%

Vitamin B12
5µg
90%

Vitamin B3
15mg
79%

Manganese
1mg
66%

Vitamin C
50mg
61%

Potassium
1912mg
55%

Copper
1mg
53%

Phosphorus
484mg
48%

Vitamin B2
0.78mg
46%

Vitamin B5
3mg
39%

Vitamin B1
0.55mg
37%

Fiber
8g
36%

Folate
139µg
35%

Iron
6mg
34%

Magnesium
113mg
28%

Vitamin K
28µg
27%

Vitamin E
2mg
19%

Zinc
2mg
15%

Calcium
114mg
11%

covered percent of daily need

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