Baked Salmon with Sweet potatoes and Tenderstem Broccoli
Hey friends! I’m so excited to share my go-to healthy lunch recipe with you today – baked salmon with sweet potatoes and tenderstem broccoli! This meal hits the spot when I want something tasty, nutritious, and easy to make. I swear by it!
As a health coach and cooking enthusiast, I’ve perfected this balanced recipe chock-full of flavor, protein, fiber, and vitamins. And the best part? It comes together in under 30 minutes! No complicated techniques or hard-to-find ingredients are required.
In this post, I’ll walk you through exactly how to cook up this delicious and good-for-you lunch at home. You’ll learn:
- How to prepare perfectly flaky, herb-crusted salmon
- My secret for the creamiest, sweetest roasted sweet potatoes
- How to get that just right crunch from tenderstem broccoli
- The incredible health perks of each component
Health benefits
Here are some details on the health benefits of each ingredient in your baked salmon with sweet potatoes and tenderstem broccoli meal:
Salmon
Salmon is loaded with omega-3 fatty acids, which are incredibly important for your body and brain. Omega-3s are shown to reduce inflammation, lower blood pressure, decrease risk factors for disease, and improve cognitive function. The American Heart Association recommends eating salmon at least two times per week.
Tenderstem broccoli
This veggie contains sulforaphane, a compound with powerful anticancer and antioxidant effects. Broccoli is also packed with vitamins C, K, and A, fiber, and minerals like potassium, calcium, and selenium. The nutrients in broccoli support detoxification, bone health, immunity, and heart health.
Sweet potato
Orange-fleshed sweet potatoes are an excellent source of beta-carotene, which forms vitamin A in your body. Just one medium-baked sweet potato contains over 600% of your daily vitamin A needs. Sweet potatoes also contain fiber, vitamin C, potassium, and antioxidants that regulate blood sugar levels and reduce oxidative damage.
Olive oil
Extra virgin olive oil is loaded with beneficial fats and antioxidants like oleocanthal and oleuropein. Studies show that olive oil has anti-inflammatory effects and may protect against heart disease, cancer, obesity, and cognitive decline. Its antioxidant content also makes it extremely stable at high heat ideal for cooking.
Garlic
This flavorful ingredient contains allicin, an organosulfur compound found to benefit heart health by reducing blood pressure and cholesterol. Garlic also has antimicrobial, anticancer, and cognitive-enhancing properties. The active components tend to be highest when garlic is crushed or minced and then allowed to sit before cooking.
Baked Salmon with Sweet Potatoes and Tenderstem Broccoli Step by Step
I love whipping up this baked salmon combo because it couldn’t be simpler! This is my go-to 2+ times a week since it comes together in just 30 minutes with minimal fuss. What can I say, I like to keep things fast and delicious!
Now let’s get started, easy and healthy lunch on the way!
Prep all the ingredients
Get all the ingredients ready. while the oven preheats, simply coat the salmon fillets with olive oil, lemon, garlic, and herbs.
Baking time
Slice up the sweet potatoes, toss them with a little olive oil and seasoning, then spread them on a baking sheet.
Here’s a pro tip: Give your sweet potatoes a 15-minute head start to soften in the oven before adding the salmon. The residual heat will finish cooking the fish perfectly without overdoing the veggies.
Boil the broccoli
While the sweet potatoes and salmon get ready in the oven, slice up the tenderstem broccoli and boil a pot of water. It takes just 4-5 minutes for the broccoli to become fork-tender with that crisp, bright green bite.
Time to serve
This flavorful baked salmon recipe helps me feel nourished, energized, and satisfied in no time, all with very little hands-on effort. You’ve gotta give it a go next time you’re craving something nutritious and delicious! The easy prep and cooking make this a go-to even on busy weeknights.
Baked Salmon with Sweet Potatoes and Tenderstem Broccoli
Course: Lunch, DinnerCuisine: MediterraneanDifficulty: Easy2
servings10
minutes30
minutes510
kcalIngredients
300 grams Salmon fillets
300 grams Sweet potatoes
200 grams Tenderstem broccoli
1 clove of Garlic
10 grams Olive oil
Salt and pepper to taste
Directions
- Preheat the oven to 360°F (180°C).
- Pat the salmon fillets dry and place them on a baking sheet lined with parchment paper. Season with salt and pepper.
- Clean sweet potatoes, cut them into slices, and toss them in a bowl with a little olive oil, salt, and pepper.
- Cut your broccoli and leave them on the side, you will need to boil them in hot water for about 4-5 minutes just before your sweet pots and salmon are ready.
- Roast for about 12- 15 minutes for the salmon and 15-20 for the sweet potato, until tender and juicy.
- Serve the salmon atop the roasted sweet potatoes and broccoli for a filling and nutritious meal. Sprinkle with extra salt and pepper or fresh herbs.
Customization
Get ready to enjoy this cozy Salmon dish, a meal that’s all about what you love! Feel like switching things up? No problem! Swap out the Tenderstem Broccoli for your favorite veggies anytime. Fancy some courgettes or carrots? How about some cauliflower or a splash of color with red sweet peppers? It’s all up to you! Also, you can swap sweet potatoes for baby potatoes. I’m here to make sure your meal is not just delicious, but perfectly tailored to your tastes. So, go ahead and personalize your plate. After all, every meal should feel like it’s made just for you!
FAQ’S
How many calories are in salmon, potatoes, and broccoli?
A serving of baked salmon 120 grams is around 200 calories. A medium sweet potato of around 120 grams is 103 calories. 1 cup of broccoli – 100 grams of florets is 35 calories. So total calories per serving come to about 338 calories.
What do broccoli and salmon do for your body?
Salmon provides omega-3 fatty acids to reduce inflammation and boost brain health. Broccoli has antioxidants, fiber, vitamins, and minerals to support detoxification, heart health, immunity, and digestion. Together they make an amazing combination!
Are salmon and vegetables good for weight loss?
Yes! The high protein and fiber in salmon and veggies promote a feeling of fullness so you eat less without even trying. Salmon also provides quality nutrition for relatively few calories. Plus the nutrients protect valuable calorie-burning muscle mass as the fat melts away!
This makes baked salmon with sweet potatoes and tenderstem broccoli a fantastic option for healthy weight loss.
What is the healthiest way to eat broccoli?
The healthiest way to eat broccoli is to steam it lightly. Light steaming for 3-4 minutes softens broccoli while retaining the most nutrients. It brings out the bright green color and makes broccoli easier to chew and digest.
Wrap up
Friends, I hope you will try this easy-baked salmon with sweet potatoes and tenderstem broccoli recipe and will find it delicious and nutritious!
This easy recipe has become a staple way for me to get in those anti-inflammatory omegas, antioxidant powerhouses, fiber, and essential vitamins and minerals. Not to mention it just tastes SO good! With a prep time of under 10 minutes and a cooking time of around 30 minutes, it’s my yummy go-to for hectic days.
If you enjoyed my steps for whipping up the perfect baked salmon with sweet potatoes and tenderstem broccoli, then be sure to check out my other wholesome recipes for more healthy meal inspiration! I also have a great post on how to cook tenderstem broccoli! Check it out too!
Remember, great health and happiness happen one bite at a time. Wishing you deliciousness and wellness on your journey! See you in the next recipe post.
