Baked Salmon With Vegetables – A Simple And Quick Recipe

Baked salmon with vegetables is an interesting alternative form of serving this fish. Not only is it an excellent dietary dish, it also brings with its mild flavor an abundance of needed nutrients.

Fish is one of the most consumed foods in the world. Especially popular in coastal countries, it can be prepared in hundreds of different ways. It is worth noting that nutrition experts especially recommend salmon, which is characterized by a high content of fatty acids and proteins necessary for the proper functioning of the body.

Here are some of the most important advantages of this fish:

• First of all, it is anti-inflammatory.
• It improves our cognitive system.

• It improves the health condition of our eyes. 
• Strengthens the cardiovascular system.
• It helps regulate the lipid metabolism and normalize blood pressure.

Imagine all these benefits combined with a delicious dinner accompanied by vegetables, including potatoes, which are rich in the vitamin B complex. Vitamins from this series strengthen our nervous system . In addition, it contains magnesium, potassium, fatty acids and amino acids that improve brain function.

What about other vegetables, will they also benefit our health? Yes of course. If we add carrots to the dish, we will undoubtedly strengthen ourselves with vitamin A, which has a positive effect on our eyesight. Consider also radish, which supports the liver and gallbladder.

A good combination of vegetables and fish will provide us with a sensational boost of nutrients for the body. This is why baked salmon should be on your plate. The taste and benefits make it one of the healthiest and favorite dishes in your diet.

1. Baked salmon with potatoes and vegetables

However, let’s not limit ourselves only to carrots or radishes, when the world is full of various vegetable delights. Broccoli, for example: is undoubtedly high in fiber and proteins to prevent cardiovascular disease. In addition, they also help you lose weight!

Baked salmon is undoubtedly a great dish for people who want to take care of their health and slim figure. It is also important to prepare this dish without fat, in the oven – which results in a low calorie and carbohydrate content.

Ingredients

• 3 salmon fillets (about 800 g)
• 2 cups of broccoli (240 g)
• 2 potatoes
• 1 carrot
• 2 radishes
• 2 tablespoons of extra virgin olive oil (30 ml)
• 3 cloves of pressed garlic
• 1 tablespoon of thyme (15 g)
• 1 tablespoon of salt (15 g)
• ½ glass of white wine (125 ml)
• 1 tablespoon of pepper (15 g)
• ½ tablespoon of parsley (8 g)
• 1 tablespoon of leek (15 g)

Accessories

• Aluminum foil
• Baking paper

The nutritional value of salmon is also due to the richness of minerals contained in it, above all, an exceptionally large amount of selenium and phosphorus. What does this mean for our health? C protects the body against the harmful effects of free radicals, strengthens immunity, regulates the work of the thyroid gland.

Baked salmon – preparation

This recipe provides for the preparation of marinated fish. Just in case you have never tried this method before: we explain the process of preparing a meal step by step.

First of all, you need some time, because you need to soak the salmon in wine and spices first, and then  leave it in the refrigerator for at least 8 or 10 hours. So marinate the fish overnight, this will undoubtedly shorten the cooking time you will feel.

1. First, place the marinated salmon fillets on the baking tray.

2. Second, add all the spices along with the wine, garlic and salt.

3. Now cover the baking tray with baking paper and set aside in the refrigerator overnight. We assure you that the taste of the fish will be unique.

4. After the time has elapsed, peel the potatoes and prepare the vegetables. Cut everything into not very thick pieces.

5. When everything is ready – preheat the oven to 180ºC.

6. Remove the salmon tray from the refrigerator and remove any excess liquid. Then add vegetables, including leek and oil. This clever trick will give the salmon a particularly golden color.

7. Then put the tray with vegetables and salmon back in the oven, but without the aluminum foil.

8. From time to time, turn the vegetables over. After about 15 minutes, add the liquid left over from the marinade and bake for another 15 minutes. It’s almost over!

9. Now just take the fish out of the oven, cool a little and serve with prepared potatoes and vegetables. Moreover, if you still have marinade, of course add it to the dish to emphasize the flavor.

10. Your healthy roasted salmon is ready. Enjoy its delicate yet distinctive taste. Enjoy your meal!

Additional tips

• It should be remembered that the choice of wine for the marinade is extremely important. In the case of fish, white wine is undoubtedly used, because if we treat it with red alcohol, we can get a bitter and unpleasant taste.
• Remember that what vegetables you use depends only on you. You can add your preferred variations to the recipe. Everything will be fine as long as you don’t overdo it with extravagance! First of all, remember about moderation.
• You can add other favorite additives to the fish as well, just make sure that it does not interfere with the taste of the salmon.