Description
Delightful Mediterranean Salmon brings ocean-fresh flavors to weeknight dinners with elegant simplicity. Light, zesty ingredients combine perfectly, promising a nutritious meal that delights both palate and wellness goals.
Ingredients
Scale
Fish and Seafood:
- 4 oz white fish fillet (such as cod or halibut)
- 1/2 lb salmon
Vegetables:
- 1 cup broccoli florets
- 1 medium zucchini
- 2 cups spinach leaves
- 1/2 red bell pepper
Seasonings and Extras:
- 2 tbsp olive oil
- 1 lemon
- 2 cloves garlic
- 1 tsp dried herbs (thyme or basil)
- 1/2 tsp sea salt
- 1/4 tsp black pepper
- 2 tbsp fresh parsley
- 1 tbsp low-sodium soy sauce
Instructions
- Preheat oven to 400°F and line a baking sheet with parchment paper for easy cleanup and even cooking.
- Mince garlic and zest half the lemon, combining them with olive oil, dried herbs, sea salt, and black pepper in a small mixing bowl.
- Slice zucchini and red bell pepper into thin, uniform strips to ensure consistent cooking and visual appeal.
- Pat white fish and salmon dry with paper towels to remove excess moisture, which helps achieve a better sear and texture.
- Brush the prepared herb-infused oil mixture generously over both types of fish, ensuring complete coverage for maximum flavor absorption.
- Arrange broccoli florets and sliced vegetables around the fish on the baking sheet, creating a colorful and nutritious medley.
- Place the baking sheet in the preheated oven and roast for 12-15 minutes, or until fish is opaque and flakes easily with a fork.
- While fish is cooking, roughly chop fresh parsley and prepare lemon wedges for garnishing.
- Remove from oven and immediately add spinach leaves, which will wilt from the residual heat.
- Drizzle low-sodium soy sauce over the fish and vegetables for an additional layer of umami flavor.
- Garnish with fresh parsley and lemon wedges before serving hot, allowing diners to squeeze additional lemon juice if desired.
Notes
- Moisture Control: Pat fish thoroughly with paper towels to eliminate excess water, guaranteeing a perfect golden-brown exterior and preventing steaming.
- Herb Infusion: Massage herb mixture directly into fish fillets for deeper flavor penetration and more intense taste profile.
- Vegetable Selection: Choose seasonal, fresh vegetables to enhance nutritional value and maintain vibrant colors during roasting.
- Temperature Precision: Use an instant-read meat thermometer to ensure fish reaches safe internal temperature of 145°F without overcooking.
- Prep Time: 15 minutes
- Cook Time: 12-15 minutes
- Category: Dinner, Lunch, Snacks
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 2
- Calories: 396
- Sugar: 3 g
- Sodium: 260 mg
- Fat: 22 g
- Saturated Fat: 3 g
- Unsaturated Fat: 18 g
- Trans Fat: 0 g
- Carbohydrates: 16 g
- Fiber: 6 g
- Protein: 37 g
- Cholesterol: 90 mg