Simple Salmon and Roasted Vegetables
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Ingredients
For Vegetables:
- 2 Tbsp. olive oil
- 1 tsp. freshly grated orange zest
- 2 tbsp. orange juice
- ¼ tsp. ground sage
- ½ tsp. salt
- ½ tsp. course black pepper
- 1 large red onion, cut into 12 wedges
- 1 lb. carrots, trimmed and cut into 2-3” pieces
- 1 lb. parsnips, trimmed and cut into 2-3” pieces
For Simple Salmon Sauce:
- ¼ cup light mayonnaise
- ¼ cup Fage® 0% Greek Yogurt (or light sour cream)
- 1 Tbsp. ketchup
- 1 Tbsp. horseradish
- 4 drops of Tabasco® sauce
- 1 ½ tsp. lemon juice
- 1 Tbsp. fresh dill, minced
For Salmon:
- 1 lb. salmon filet (bones removed)
- 2 Tbsp. Dijon mustard
- Salt and pepper to taste
Directions
For Vegetables:
- Preheat oven to 450°F. Line a large sheet pan with aluminum foil.
- Whisk together the first six ingredients and toss with the cut vegetables.
- Spread the dressed vegetables on the baking sheet, be careful not to overcrowd.
- Cover the baking sheet with foil, ensuring there is a tight seal.
- Bake for 10 minutes, then remove foil.
- Continue roasting uncovered vegetables for an additional 15-20 minutes. Test for doneness by piercing carrots and parsnips with a fork.
- Plate vegetables with salmon.
For Salmon:
- Preheat oven to 425°F. Line a sheet pan with aluminum foil.
- Remove salmon filet from refrigerator and place skin side down on foil.
- Spread Dijon mustard evenly over filet. Salt and pepper to taste.
- Let salmon rest at room temperature for approximately 30 minutes before baking for approximately 10 minutes per inch (or about 30 minutes). Cut into four pieces.
- Mix all the ingredients for the Simple Salmon Sauce together in a medium-sized bowl. Chill until ready to serve.
- Top salmon with a dollop of the sauce to serve.
Nutritional Analysis
Vegetables
Serves: 8 | Serving Size: ½ cup
Calories: 100
Sodium: 160 mg
Fat: 4 g
Fiber: 4 g
Saturated: 0.8 g
Carbohydrates: 16 g
Protein: 1 g
Salmon
Serves: 4 | Serving Size: ¼ lb. salmon filet
Calories: 236
Sodium: 153 mg
Fat: 14 g
Fiber: 0 g
Saturated fat: 3 g
Carbohydrates: 0 g
Protein: 25 g
Cholesterol: 71 mg
Simple Salmon Sauce
Serves: 10 | Serving size: 1 Tbsp.
Calories: 25
Sodium: 72 mg
Fat: 2 g
Carbohydrates: 2 g
Saturated fat: 0 g
Fiber: 0 g
Cholesterol: 2 mg
Protein: 1 g
Recipe provided by Kathy Duran-Thal, RDN, LD, Cooper Clinic Nutrition