So healthy and so easy!
Read below for the recipe and nutrition information!
Recipe Information:
Makes ~4 servings
Preparation time: 20 minutes
Total time: 1 hour
Ingredients:
For the veggies:
1 medium-large sweet potato, chopped into bite-size cubes
1 zucchini, chopped into bite-size slices
2-4 medium/large carrots, skinned and chopped into bite-size slices (I used yellow & purple carrots)
1 yellow onion, sliced into bite-size pieces
Salt & pepper to taste
For the salmon:
1-2 lbs salmon, skinned and de-boned
2 tbsp Bachan's Japanese Barbecue Sauce (or your favorite teriyaki sauce!)
For the miso tahini sauce:
2 tbsp rice vinegar
2 tbsp honey
1 tbsp water
Recipe:
Preheat the oven to 400 degrees F. Prepare a large baking sheet with a layer of parchment paper.
Prep veggies: wash all vegetables and chop into bite-size cubes. Place the vegetables on the prepared baking sheet. Drizzle olive oil on top of veggies and sprinkle with salt and pepper (seasonings to taste, but around 1/2 tsp of each is usually a good place to start). Toss the vegetables on the baking sheet until they are evenly covered in oil and seasonings. Place into the oven and bake for 30 minutes at 400 degrees F.
Prep salmon: while the vegetables are cooking, blot your skinned and de-boned salmon with a paper towel to remove any excess moisture. Place salmon on a large plate or cutting board and brush the teriyaki sauce on top of the fish. Evenly spread the sauce across the salmon filet. Cover with saran wrap and place in the refrigerator until ready to bake. If possible, allow the teriyaki sauce to sit on the salmon for at least 20 minutes before baking as a marinade!
After 30 minutes, remove the vegetables from the oven and toss on the baking sheet, moving the veggies to the sides of the pan and creating a blank space in the center. Place the teriyaki salmon filet in the center of the pan, surrounding it with veggies. Place the baking sheet back into the oven and cook for 10-15 minutes until the salmon is cooked. When ready, the salmon will flake easily with a fork (10 minutes is typically enough time!)
While the veggies and salmon are baking, prepare the miso tahini sauce: Place all ingredients into a medium-sized bowl and whisk together (can use a fork or small whisk) until well combined. May adjust water amount depending on desired consistency!
Remove the sheet pan from the oven and allow salmon and veggies to slightly cool.
To serve, drizzle miso tahini sauce over veggies and salmon. Would also pair well with brown rice or quinoa. Enjoy!
Nutrition:
Salmon: salmon is full of healthy fats, selenium, B vitamins, niacin, pantothenic acid, thiamin, and phosphorus. These all contribute to a healthy body! The essential omega-3 fatty acids in salmon are super anti-inflammatory and extremely heart healthy, as well. Salmon is an awesome high-quality protein source!
Miso: miso paste is made from fermented soybeans and has SO many health benefits. Not only is it filled with nutrients such as manganese, vitamin K, copper, and zinc, but its fermentation process allows these nutrients to be absorbed into the body way easier than normal! The fermentation process also makes miso full of probiotics, contributing to healthy gut flora and helping your digestive system. It's also considered a complete protein because of its amino acid profile!
Tahini: tahini is a great source of phosphorus, manganese, vitamin B6, and vitamin B1. It's great for bone health and energy! It's also filled with healthy fats and has powerful anti-bacterial properties!
Zucchini: zucchini is rich in many nutrients and plant compounds! It's high in vitamin A, vitamin C, lutein, manganese, zeaxanthin, and beta-carotene, which support eye health and vision! They're also great for the immune system. Zucchini is high in heart healthy carotenoids, antioxidants, fiber, and potassium, as well. **Fun fact: zucchini is botanically classified as a fruit!
Sweet potato: sweet potatoes are great for the immune system! They're packed with vitamin A, vitamin C, manganese, and fiber. They also have anticancer properties and are rich in antioxidants!
Carrots: carrots are a great source of vitamin K, potassium, fiber, antioxidants, and BETA-CAROTENE. Beta-carotene is an antioxidant that your body converts into vitamin A, and it's super beneficial for eye-health, vision, skin, and preventing chronic illnesses.
Yellow onion: onions are a good source of vitamin C, folate, vitamin B6, and potassium. They're also full of antioxidants and sulfur-containing plant compounds (quercetin and thiosulfinates), which may lower blood pressure, protect the heart, inhibit the growth of harmful microorganisms, and prevent the formation of blood clots! Yellow onion contains up to 11 times more antioxidants than white onions.
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