One-pan Salmon and Vegetables
Who doesn’t love a one-pan wonder? Just chop, toss, and bake. An easy cleanup, zero fuss, and all the flavour. This oven-roasted Salmon and Vegetable dish is packed with protein, brain-loving omega-3s and loads of nutrient-rich, gut-friendly fibre and prebiotics. Think caramelised sweet potato, tender zucchini, charred broccoli, red onion, garlic, and capsicum, all roasted to perfection. And don’t skip the capers, they add a salty, tangy burst that takes it to the next level. Healthy, hearty, and seriously satisfying.
Nutritional Profile
Wholesome Human Hero Ingredient: Salmon and Capers
Salmon is one of the most nutrient-rich foods on the planet, packed with essential vitamins, minerals, and high-quality protein. It supports everything from DNA synthesis and bone health to thyroid function, brain health, and reproduction. Its heart-healthy fats help lower inflammation and blood pressure.
Salmon is also an excellent source of vitamin B12, vital for red blood cell production, energy levels, and a healthy nervous system.
And let’s not forget capers—these tiny flavour bombs are surprisingly rich in calcium, magnesium, iron, and vitamin K, all important for strong, healthy bones.
Ingredients
- 4 salmon fillets, skin on
- 1½ head of broccoli, cut into florets
- 1 large sweet potato, 1-2cm cubed
- 1 large red onion, cut into wedges
- 2 large zucchini, 1-2cm pieces
- 2 red capsicum, 1-2cm pieces
Marinade
- ¼ cup extra virgin olive oil
- 2 tbsp capers
- 3 tsp dijon mustard
- 3 tsp fresh dill or fennel, chopped
- 1 tsp garlic powder
- 1 tsp sea salt
- black pepper to season well
To Garnish:
- Lemon wedges optional
Instructions
- HEAT the oven to 180℃. Line a large baking tray or large ceramic oven dish with bleach-free baking paper.
- MIX all the marinade ingredients in a small bowl.
- TOSS in a large bowl all the chopped vegetables with ¾ of the marinade and coat well.
- BAKE vegetables on the tray, spread out evenly for 35-40mins till sweet potato has softened in the middle.
- COAT salmon with the remaining marinade and refrigerate, while the vegetables are baking.
- REMOVE vegetables from the oven when almost baked and lay the salmon on top and bake for another 20 minutes.
- BAKE salmon to your liking and serve with lemon wedges.
• Swap any of the above vegetables with any vegetable that will bake well in the oven.
This recipe is:
Health Benefits:
- Brain Boosting
- Omega 3
- Age Defying
- Hormone Balancing
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