On the lookout 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 might 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 predominant substances: salmon, butternut squash and broccolini, and is seasoned with a scrumptious, selfmade lemon dijon sauce. I’ve additionally offered a vegetarian possibility in the event you desire to not eat fish.
You’ll get high quality protein and wholesome fats from the salmon, and plenty of nutritional vitamins, micronutrients and wholesome carbs from the greens.
I like together with salmon in my food plan repeatedly, because it’s a terrific supply of potassium, protein, B nutritional vitamins and Omega-3 fatty acids (1). Not like most different fat, omega-3 fat are thought-about “important,” which means your physique can’t make them so you need to get them out of your food plan.
They play a crucial position in your physique by lowering irritation, decreasing blood strain and reducing your danger issue for illnesses similar to heart problems (together with coronary heart assault and stroke), dementia and alzheimer’s (2,3,4,5,6).
Butternut squash is a posh 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, providing you with all the pieces you want for sustained vitality all through the day.
Backside line, this can be 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, chopping board, small whisk, small mixing bowl
Key: T=Tablespoon; tsp=teaspoon
Components: 
For The Lemon Dijon Salmon:
- 2 (5-6 oz) salmon filets, pores and skin on (or 1 (14 oz) block further agency tofu, lower 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, lower into 2 wedges
Instructions: 
- 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.
- Place the butternut squash within the oven, lower facet up, and bake for 20 minutes.
- Take away from the oven and place salmon filets, pores and skin facet 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.
- Bake for quarter-hour, till each squash and salmon are cooked via.
- Serve salmon and squash with broccolini and lemon wedges.
Diet Details
I hope you get pleasure from this recipe! Let me know within the feedback under in the event you make it and the way it seems.
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References:
- “Fish, Salmon, Atlantic, Farmed, Cooked, Dry Warmth Diet Details & Energy.” Diet Knowledge Know What You Eat. https://nutritiondata.self.com/info/finfish-and-shellfish-products/4259/2
- Calder PC. “n-3 polyunsaturated fatty acids, irritation, and inflammatory illnesses”. Am J Clin Nutr. June 2006. https://pubmed.ncbi.nlm.nih.gov/16841861/
- Cazzola R., et al. “Age- and dose-dependent results of an eicosapentaenoic acid-rich oil on cardiovascular danger components in wholesome male topics”. Atherosclerosis. July 2007. https://pubmed.ncbi.nlm.nih.gov/16879829/
- 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/
- 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/
- Fotuhi M, Mohassel P, Yaffe Okay. “Fish consumption, long-chain omega-3 fatty acids and danger of cognitive decline or Alzheimer illness: a posh affiliation”. Nat Clin Pract Neurol. March 2009. https://pubmed.ncbi.nlm.nih.gov/19262590/
- “Squash, winter, butternut, uncooked”. Meals Knowledge Central: SR Legacy, 169295. April 2018. Net. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169295/vitamins
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