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7 June, 2017

One-Pan Salmon and Vegetables

Posted in : dinner, easy, fish, food, one pan, recipe, vegetables on by : Jeanette Schramm Tags: , , , , , , ,

If you’re someone who keeps up with my blog, you’ll likely notice a trend or two with my dinner posts:
1) they make two heaping portions (so, realistically, probably 4, like this one),
2) they’re often salmon dishes.
There it is. My secret is out. I like salmon.

The good news is that you can make this dish with pretty much any aquatic or white meat you choose, just adjust the cooking time accordingly. Someday I’ll eat something other than salmon, but for now, it’s not tilapia (so it has flavor of it’s own besides Generic Fish) and it’s not swordfish steak (which I would have to sign away my firstborn to purchase, at the moment). Salmon is a good option if you’re trying to eat cheap and eat well.

So, whether you make this dish with chicken or with salmon, I’m sure you’ll find it easy, filling, and nutritionally well-balanced. I’ve been keeping up with my FitBit nutrition tracking lately and some of the best sources of low-fat protein are fish. Hooray, relative affordability! Check out the nutrition facts for yourself, and if you use the FitBit food tracker, you can find any of my recipes with posted nutrition facts under the brand Apartment Eats. Tell your friends! 😀

Ingredients:
For the veggies:
1 dry pint Grape tomatoes, cut in half
16 oz Fresh green beans
1 tbsp Olive oil
1 tsp Ground black pepper
1/2 tsp Salt
1 tsp Oregano
1 tsp Basil
1 tsp Onion powder (or 1/2 cup diced red onion)
1/2 tsp Crushed red pepper flakes

For the fish:
1 lb Raw salmon
1/2 tbsp Olive oil
1/2 tsp Ground black pepper
1/2 tsp Salt
1 tsp Oregano
1 tsp Basil
1 tsp Rosemary
1/2 tsp Onion powder
1/2 tsp Crushed red pepper flakes
2 tbsp Lemon juice

Preheat the oven to 400 degrees F and line a baking sheet with parchment paper.

In a medium bowl, mix together the green beans, tomatoes, olive oil, and spices. Set them aside while you arrange the salmon in the center of the baking pan and season it first with the olive oil, then with all of the spices except the lemon juice. Arrange the vegetables around the fish on the baking pan and squeeze the lemon juice over everything.

Bake for 12-15 minutes and serve hot with a side of your favorite grains (risotto is my personal recommendation)!

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