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One Pan Lemony Dijon Salmon and Vegetables


Looking for a time-saving, quick and delicious recipe to make? You are lucky!this One Pan Lemony Dijon Salmon and Vegetables It’s very simple and can be served in many different ways – making your life easier and healthier. I also included the vegan option!

This recipe includes Three main ingredients: salmon, butternut squash, and broccoli, And seasoned with a delicious homemade Lemony Dijon sauce. I also have vegetarian options if you don’t like fish.

you will get high quality protein and healthy fats from salmon, as well as high amounts of vitamins, micronutrients and healthy carbohydrates from vegetables.

I like to include salmon Regularly in my diet as it is a great source of potassium, protein, B vitamins and Omega-3 fatty acids (1). Unlike most other fats, omega-3 fats are considered “essential,” meaning your body can’t make them, so you must get them from your diet.

They play a key role in your body by reducing inflammation, lowering blood pressure, and reducing risk factors for diseases such as cardiovascular disease (including heart attack and stroke), dementia, and Alzheimer’s disease (2,3,4,5,6).

Butternut Squash is a fiber-rich complex carbohydrate rich in vitamins A, C, E, and B, as well as minerals such as potassium, zinc, and magnesium (7). broccoli Enrich your meals with added phytonutrients and fiber, giving you everything you need for sustained energy throughout the day.

Best of all, it’s a one-plate meal that’s great for your taste buds and your health!


recipe

Yield: 2 servings
you will need: Baking pan, parchment paper, measuring cup and spoon, knife, cutting board, small whisk, small mixing bowl
key: T = tablespoon; tsp = teaspoon

raw material:

For Lemony Dijon Salmon:

  • 2 (5-6 oz) salmon fillets, skinless (or 1 (14 oz) extra firm tofu, cut into 6 equal steaks for a vegetarian option)
  • 1 T Dijon mustard
  • 1 teaspoon honey
  • 1 garlic clove, chopped
  • 1/4 lemon, juice

For squash and broccoli:

  • 1 pound butternut squash, halved lengthwise and seeded
  • 1/2 pound broccoli, ends trimmed
  • 1 teaspoon olive oil
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon black pepper
  • 1/4 lemon, cut into 2 wedges

direction:

  1. Preheat oven to 400 F and line a baking sheet with parchment paper. In a small mixing bowl, whisk together Dijon mustard, honey, garlic, and lemon juice. shelved.
  2. Place the butternut squash in the oven, cut side up, and bake for 20 minutes.
  3. Remove from oven and place salmon fillets (skin side down) (or tofu steak) and broccoli on a baking sheet. Drizzle the squash and broccoli with olive oil and season with salt and pepper. Spread lemon Dijon sauce over each salmon fillet or tofu steak.
  4. Bake for 15 minutes, until squash and salmon are cooked.
  5. Salmon and Squash with Broccoli and Lemon Wedges.

nutrient content

Serving Size: half the recipe

Servings per recipe: 2 servings

Calories per serving: 396

protein: 37 g

carbohydrate: 40 grams

fat: 13 grams

I hope you like this recipe! If you are successful, let me know in the comments below how it turned out.


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refer to:

  1. “Fish, Salmon, Atlantic, Farmed, Cooked, Dry Heat Nutrition Facts and Calories.” Nutritional data knows what you eat. https://nutritiondata.self.com/facts/finfish-and-shellfish-products/4259/2
  2. Calder Computer. “n-3 Polyunsaturated Fatty Acids, Inflammation and Inflammatory Diseases.” Am J Clin Nutr. June 2006. https://pubmed.ncbi.nlm.nih.gov/16841861/
  3. Cazzola R., et al. “Age- and dose-dependent effects of eicosapentaenoic acid-enriched oil on cardiovascular risk factors in healthy male subjects”. Atherosclerosis. July 2007. https://pubmed.ncbi.nlm.nih.gov/16879829/
  4. Leaf A. “A Historical Overview of n-3 Fatty Acids and Coronary Heart Disease.” 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. Prostaglandin Leukocyte Essential Fatty Acids.” September 2009. https://pubmed.ncbi.nlm.nih.gov/19523795/
  6. Fotuhi M, Mohassel P, Yaffe K. “Fish consumption, long-chain omega-3 fatty acids and risk of cognitive decline or Alzheimer’s disease: a complex association”. Nat Clinical Practice Neuron. March 2009. https://pubmed.ncbi.nlm.nih.gov/19262590/
  7. “Pumpkin, winter, walnuts, raw”. Food Data Center: SR Legacy, 169295. April 2018. network. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169295/nutrients

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