Salmon with Summer Roasted Veggies

Recipe by Lucy Hyland

Serves: 2 Prep Time: 10 mins Cooking Time: 50 mins

Salmon is a great source of protein and essential fatty acids (or unsaturated fat). Here it is not being cooked using a frying pan, but rather added to the vegetables that are being roasted in the oven. 

Oils are delicate creatures and often do not like being heated. Try to reduce your pan frying and oven bake or grill meats and fish instead. The fish is covered in a marinade prior to cooking. You could easily do this the night before and leave the fish in the marinade overnight. Marinating fish and meat aids digestibility, making it easier to breakdown and taking some pressure off the digestive system.

Ingredients

  • 2 fillets of salmon

Marinade

  • 1 garlic clove – crushed
  • ½ tsp paprika
  • Juice of ½ lemon
  • A dash of extra virgin olive oil
  • Salt and pepper

Roasted Veggies

  • 1 red onion – quartered
  • 1 red pepper/capsicum – quartered
  • 1 courgette/zucchini  – sliced into thick slices
  • 2 tomatoes – quartered
  • 1 tsp oregano

Method

  1. Preheat oven to 180°C or 350°F.
  2. Place all of the vegetables to be roasted into a large bowl. Sprinkle in salt and pepper, the oregano and a teaspoon or two of extra virgin olive oil.
  3. Mix the vegetables really well with your hands and then place on a baking tray.
  4. Roast for about 30-40 minutes.
  5. Meanwhile, back at the ranch, place the two fillets of salmon on a large plate and sprinkle on all of the marinade ingredients. Rub well all over the salmon with your hands or use a pastry brush.
  6. About 10 minutes before vegetables are cooked, place salmon on top of the vegetables and stir over any leftover mixture.
  7. It’s done when the salmon is longer pink in the middle and flakes away easily with a fork (the cooking time can often depend on the thickness of the salmon).
  8. I love to sprinkle a little fresh parsley over this when I serve it.

Nutritional Benefits

Roasting a range of vegetables like this is a great way of getting extra vegetables into your diet. Tasty, sweet and packed full of goodness.

Salmon is rich in protein and omega 3 oil, ideal for helping you to maintain your muscle mass through your treatment. This can be particularly beneficial if you are going for surgery to help you recover quicker afterwards.