Salmon and Roasted Vegetables Recipe | Pursuit of Fitness - Healthy & Nutritious Meals

Published on 16 May 2024 at 22:31

This Salmon and Roasted Vegetable dish is a perfect combination of rich flavours, high-quality protein, and essential nutrients. Not only does it deliver a hearty serving of protein, but it also provides a boost of healthy omega-3 fatty acids from the salmon and an abundance of vitamins and minerals from the roasted vegetables. It’s a versatile meal that can easily be customised based on your preferences or the vegetables that are in season, making it a go-to option for a nutritious, balanced dinner.

Why Choose Salmon and Roasted Vegetables?

  • High-Protein: Salmon is a fantastic source of lean protein, essential for muscle repair, growth, and overall health.
  • Omega-3 Rich: Packed with heart-healthy omega-3 fatty acids, salmon is beneficial for brain health, reducing inflammation, and supporting cardiovascular health.
  • Nutrient-Dense: Roasted vegetables are loaded with vitamins, minerals, and antioxidants, contributing to overall well-being and helping to prevent disease.
  • Customisable: This dish is highly adaptable—use whatever vegetables you have on hand or mix and match seasonal produce for maximum flavour and freshness.
  • Easy to Prepare: With minimal prep and a simple cooking process, this dish is ideal for busy weeknights while still offering a nutritious, homemade meal.

Key Benefits of This Dish

  • Supports Heart Health: Salmon's omega-3 content helps reduce the risk of heart disease, lower blood pressure, and improve cholesterol levels.
  • Aids in Muscle Recovery: The high protein content makes this dish ideal for post-workout recovery, providing the nutrients needed to repair and rebuild muscle tissue.
  • Boosts Immunity: The vegetables in this dish are packed with vitamins like C and A, which support a healthy immune system.
  • Helps with Weight Management: Salmon’s healthy fats and the fibre from vegetables help keep you feeling full and satisfied, making it easier to maintain a balanced diet.

Customisation Tips

  • Change the Vegetables: You can swap in other vegetables such as asparagus, Brussels sprouts, carrots, or sweet potatoes. Use what’s in season for the best flavour and freshness.
  • Add Grains: For a more filling meal, serve the salmon and roasted vegetables over a bed of quinoa, brown rice, or couscous. This will also add a boost of fibre and additional nutrients.
  • Spice it Up: If you like a bit of heat, sprinkle some crushed red pepper flakes over the vegetables or add a dash of your favourite hot sauce to the salmon.
  • Make it Dairy-Free: You can add a drizzle of dairy-free pesto or tahini sauce for extra flavour without adding dairy products.

Why Roasting?

Roasting vegetables and salmon is one of the easiest and healthiest ways to prepare them. Roasting helps to concentrate the natural sweetness of the vegetables and creates a slightly crispy texture, while the salmon remains tender and juicy. Plus, roasting requires minimal oil, which helps keep the dish lower in fat while still bringing out delicious, robust flavours.


Why It’s a Perfect Dinner Choice

This Salmon and Roasted Vegetable dish provides a well-rounded meal that’s rich in protein, healthy fats, and key nutrients, making it ideal for supporting your overall health and fitness goals. Whether you’re looking to fuel up after a workout, boost your omega-3 intake, or simply enjoy a tasty, nutritious dinner, this recipe ticks all the boxes. Plus, its simplicity means you can easily make it a regular part of your weekly meal rotation. Enjoy!


Meal Prep Option

This dish is ideal for meal prep. You can roast a larger batch of salmon and vegetables, then store them in the fridge for up to 3–4 days. Reheat them when you're ready for a nutritious lunch or dinner that’s ready in minutes. You can also pack this dish in meal prep containers with a side of quinoa or rice for a complete meal on the go.

Nutritional Information (Per Serving)

  • Calories: 350–400 kcal
  • Protein: 30–35g
  • Carbohydrates: 15–20g
    • Fibre: 5–7g
  • Fat: 15–20g
    • Omega-3 Fatty Acids: 1,500–2,000 mg
  • Vitamins and Minerals: High in vitamin C, vitamin A, potassium, and magnesium

Ingredients

  • 2 salmon fillets (around 170–200g each) 🐟
  • 2 cups broccoli florets 🥦
  • 1 red bell pepper, sliced 🫑
  • 1 courgette (zucchini), sliced 🥒
  • 1 small red onion, sliced 🧅
  • 1 tablespoon olive oil 🫒
  • 1 teaspoon dried oregano 🌿
  • 1 teaspoon garlic powder 🧄
  • Juice of 1 lemon 🍋
  • Salt and pepper to taste 🧂
  • Fresh parsley or dill for garnish (optional) 🌿

Instructions

  • Preheat the Oven: Preheat your oven to 200°C (400°F). Line a baking sheet with parchment paper or lightly grease it with olive oil to prevent sticking.

  • Prepare the Vegetables: In a large bowl, toss the broccoli florets, red bell pepper, courgette, and red onion with olive oil, garlic powder, oregano, salt, and pepper. Spread the vegetables out evenly on the prepared baking sheet.

  • Prepare the Salmon: Place the salmon fillets on the baking sheet next to the vegetables. Drizzle the salmon with a bit of olive oil and season with salt, pepper, and lemon juice. You can also add a sprinkle of fresh herbs like dill or parsley for extra flavour.

  • Roast the Salmon and Vegetables: Place the baking sheet in the preheated oven and roast for 15–20 minutes, or until the salmon is cooked through and flakes easily with a fork. The vegetables should be tender and slightly caramelised.

  • Serve: Once the salmon and vegetables are done roasting, remove them from the oven and transfer to plates. Garnish with additional lemon juice or herbs if desired. Serve immediately and enjoy this wholesome, high-protein meal.


Customisation Tips

  • Change the Vegetables: You can swap in other vegetables such as asparagus, Brussels sprouts, carrots, or sweet potatoes. Use what’s in season for the best flavour and freshness.
  • Add Grains: For a more filling meal, serve the salmon and roasted vegetables over a bed of quinoa, brown rice, or couscous. This will also add a boost of fibre and additional nutrients.
  • Spice it Up: If you like a bit of heat, sprinkle some crushed red pepper flakes over the vegetables or add a dash of your favourite hot sauce to the salmon.
  • Make it Dairy-Free: You can add a drizzle of dairy-free pesto or tahini sauce for extra flavour without adding dairy products.

Add comment

Comments

There are no comments yet.

Magnesium Matters: How to Get Enough and Why It’s Important

Magnesium is one of those underrated minerals that plays a crucial role in keeping your body running smoothly, even though it often flies under the radar. It’s a key player in over 300 biochemical reactions, from producing energy to supporting muscle and nerve function. Essentially, it’s the quiet powerhouse behind your overall well-being.

Read more »

Perk Up Your Life: Uncovering the Surprising Benefits of Coffee

Coffee – it's the universal pick-me-up that fuels our mornings, powers us through the day, and brings us together over shared cups and conversations. Whether you're grabbing a quick espresso on your way to work, enjoying a leisurely latte with friends, or savouring a quiet moment with a home-brewed cup, coffee has a special place in our hearts and routines.

Read more »

Fuel Your Fire: Best Foods for a Faster Metabolism

Ever feel like your metabolism needs a boost? Whether you’re trying to burn off extra calories or just want to keep your energy levels up, the right foods can make all the difference. A faster metabolism isn’t just about working out—it’s about fuelling your body with nutrients that keep it running at its best. In this guide, we’ll dive into the best foods that can kickstart your metabolism and keep you burning fat efficiently, all day long.

Read more »

Beyond the Scale: Debunking Common Myths About Fat

Fat is a hot topic in today's world, but it's often misunderstood and shrouded in stereotypes. After being in the news and media for so long, it has become ingrained in our cultural narrative. People assume that being thin equals health, and fatness is seen as laziness or lack of self-control. These beliefs not only perpetuate harmful stereotypes but also disregard the complex interplay of factors that contribute to an individual's body weight and health. We'll highlight some important points in this article and go through the common myths that you've probably seen or heard.

Read more »

How Protein Powers Muscles: Unveiling the Strength Behind Protein

This might not be breaking news, but protein is still a hot topic! Anything with "Protein" slapped on the label tends to catch people’s attention, especially in the fitness world. But what’s the deal with protein? What does it actually do for your muscle development, and why is it so crucial? Stick around, and we’ll break it down and explain the basics of protein and its importance in your fitness journey.

Read more »

The Protein Window : Why It's Complete Bulls***t

Ever hit the gym, crush a workout, and then realize you forgot your protein shake? I bet you start panicking about getting that protein in before the "window" closes, right? Well, let’s set the record straight: that whole idea is a myth. You’ve probably heard it from those “gym bros” insisting you need to slam a protein shake within 30-60 minutes after your workout. In this article, we're diving into why that's just not true and what the science really says.

Read more »

Packing on Pounds: High-Calorie Foods for Effective Weight Gain

Struggling to pack on pounds and build muscle? Gaining weight can be just as challenging as losing it, especially if you’re not consuming the right types of foods. In this blog, we'll dive into the world of high-calorie foods that are essential for effective weight gain. Whether you're looking to bulk up for muscle growth, improve your athletic performance, or simply achieve a healthier body weight, the right nutrition is key. Discover our top picks for nutrient-dense, calorie-rich foods that will help you meet your weight gain goals in a healthy and sustainable way. Let’s get started on your path to stronger, healthier, and more powerful you!

Read more »

Top 15 Foods for Inflammation Relief: A Complete Guide

Sometimes, it can be hard to find the right information regarding inflammation. There's so much online, it's hard to sift through all the data and conflicting information. It needn't be that hard. In this article, we will delve into some common foods that help with inflammation and the benefits that come with them. Remember, this is not medical advice. If you have a condition related to inflammation, I recommend seeing a professional who can provide you with personalized advice. The best foods for reducing inflammation are typically rich in antioxidants, vitamins, minerals, and healthy fats. Here are some of the top anti-inflammatory foods:

Read more »

High Protein Heroes: Foods to Boost Your Daily Intake

Are you looking to supercharge your diet with foods that keep you full, energized, and strong? Whether you're aiming to build muscle, lose weight, or maintain a healthy lifestyle, adding more protein-filled foods to your diet can make a significant difference in your fitness goals and general health. In this article, we will break down some protein-packed foods that are readily available, including lean meats, seafood, and plant-based options. Let’s dive in and discover the delicious and nutritious options that will boost your daily protein intake!

Read more »

Perk Up Naturally: Your Guide to a Caffeine-Free Lifestyle

Caffeine is often considered a daily essential for an energy boost, yet some individuals choose to avoid it entirely and still maintain high productivity. It's intriguing to consider why some opt to go caffeine-free and the potential benefits that may come with reducing or eliminating caffeine consumption.

Read more »

Fasting Unveiled: Harnessing the Body's Healing Potential

Fasting is the practice of abstaining from food and sometimes beverages for a specified period of time. It has been practiced for centuries for various reasons, including religious, spiritual, health, and weight management purposes. Fasting can involve complete avoidance of food and drink (water fasting) or partial restriction of specific types of food or nutrients (such as intermittent fasting).

Read more »