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Baked Salmon and Broccoli: Lots of Superfoods In One Meal
Hey there, busy mom! We hope you’re having an amazing and productive week!
We know by now that here at Mom Training, we want to share delicious and healthy meals that can be whipped up in minutes. Motherhood is no joke and we want to be as efficient as possible so we can spend more time with our kids.
For today’s Meal Monday blog, we are sharing a throwback recipe - our crispy, baked salmon and broccoli.
The three main ingredients of this recipe are well-known superfoods (broccoli, salmon, and citrus). The term refers to all food that contains a wealth of nutrients with minimal calories. These nutrition-dense ingredients are packed with flavor, fiber, and nutrients that will not only help you lose weight - it also helps facilitate digestion. The most important feature of superfoods is the antioxidants packed in them which help prevent diseases such as cancer, heart disease, high cholesterol, and diabetes.
Here are 15 superfoods and a brief look into their benefits to help guide you in your next stop at your favorite grocery store:
Avocado
Contains healthy fat that helps prevent heart disease
Pomegranate
Improves heart health
Blueberries
Keeps the mind healthy and sharp. The antioxidants help fight against cancer-causing free
radicals
Broccoli
Lowers the risk of heart attacks and stroke
Seafood
Contains Omega-3 fatty acids that prevent heart disease
Garlic and onion
Helps promote healthy blood pressure levels
Mushroom
Contains antioxidants that help prevent cancer
Nuts and Seeds
Great sources of fiber and protein
Dark, leafy greens (Kale, Spinach, Arugula, etc)
Helps prevent cancer
Ancient grains (quinoa, brown rice, oatmeal)
Great source of fiber, antioxidants, and nutrients
Citrus fruits
Contains a sterling amount of fiber and vitamin C
Kombucha and kimchi
Source of probiotics that promote gut health
Dark chocolate
A great source of antioxidants, and a proven mood-booster
Sweet potatoes
Gluten-free source of carbohydrates that contain nutrients
Beans and legumes
Regulates cholesterol level
On top of all these nutrients you can get, baking trays of vegetables can save you time and energy, and it tastes so much better when it is crispy and baked! Even children will eat more of this broccoli. Let’s start!
You’ll need:
Broccoli
Olive oil
Garlic powder
Salt
Pepper
Baking pan
Parchment paper
Salmon
Parmesan cheese
Lemon pepper powder
Onion bits or onion powder
Round pieces of citrus (lemon, orange, and lime)
Let’s begin by chopping up some broccoli into bite-sized pieces. Put everything in a large bowl, and add a generous amount of olive oil. Make sure the broccolis are well-coated. Oil is needed because it needs to be hot enough to cook the vegetables and make them crispy. Without oil, we might end up with dried-up or undercooked broccoli.
Add some garlic powder, salt, and pepper (you can use salt with various seasonings in it) to taste. Mix well with a spatula.
And that’s ready to be baked in the oven! Add a piece of parchment paper to a baking pan, and spread the broccoli onto it. You can cook these in advance as it might take longer to become crispy compared to our fish.
Now, let’s prepare the salmon. We are going to add parmesan cheese and salt onto the salmon, but make sure to balance it out because the cheese is already salty. In a small bowl, put in some parmesan cheese, a pinch of salt, lemon pepper powder, onion powder or crispy onion bits, and garlic powder. Mix the seasonings together.
Going back to the fish - let’s cut it in half if you’ve got a huge piece. Put it onto a baking pan with parchment paper. Smear some olive oil onto the salmon, then sprinkle the seasoning we mixed together on top. Be generous with it and cover the entire piece of salmon. Make sure to cover the sides too!
For the second to the last step, let’s add citrus pieces on top! Fish and citrus is a match made in heaven as the citrus combats the briny flavor of seafood, while the acid balance brightens up the flavor.
Bake the fish for a few minutes, and the broccoli a few minutes longer to make it crispy. You can serve this on its own or with some side salad. Feel free to squeeze the citruses to elevate the taste as you eat!
We hope you loved this recipe, because we definitely do! Another delicious, quick, and healthy meal for our families. We hope you liked this recipe and if you did, feel free to watch the full Meal Monday video here. See you again next week!
- Micah from Mom Training