Lemon Honey Salmon with Sweet Potato Mash & Zucchini
Ingredients
Filets:
1lb Wild Caught Salmon (~2 filets)
2 tsp honey
1 tsp garlic powder
Salt to taste
Juice from 1 lemon
Potato Mash:
1 medium sweet potato
½ tsp. Garlic powder
3 tbsp. Almond milk
Salt to taste
Zucchini Squash
1 medium zucchini
Garlic powder
1 tsp. Lemon juice
Salt to taste
Instructions:
Preheat the Oven Broiler:
Turn on the oven's broiler to high, preparing it for the salmon filets later in the cooking process.
Prepare the Sweet Potatoes:
Fill a large pot with about 4 cups of water and bring it to a boil.
Meanwhile, peel and cut the sweet potato into 1-inch cubes.
Once the water is boiling, carefully add the sweet potato cubes. Set a timer for 20 minutes, allowing the potatoes to cook until tender.
Prepare the Zucchini:
Start by washing the zucchini squash under cold water. Pat it dry with a paper towel.
Trim the ends of the zucchini, then slice it into rounds or half-moons about 1/4 inch thick. This ensures even cooking.
Season and Cook the Salmon Filets:
Season the salmon filets evenly on both sides with lemon juice, garlic, honey and salt.
Heat a skillet over medium-high heat. Add the salmon filets, skin-side down, and cook for 1-2 minutes until the skin starts to crisp.
Carefully flip the filets and cook for another 1-2 minutes on the other side.
Flip the filets back to skin-side down, and squeeze the juice from the half lemon over both filets.
Season the Zucchini:
Place the sliced zucchini in a bowl. Sprinkle with garlic powder and a pinch of salt, adjusting both to your taste. Drizzle the lemon juice over the slices. Toss gently to ensure each piece is evenly coated with the seasonings and lemon juice
Broil the Salmon:
Transfer the salmon filets to a broiler-safe pan and place them under the preheated broiler for 1-2 minutes, or until the top of the salmon is slightly charred and the fish is cooked to your desired doneness.
Cook the Zucchini:
In the salmon pan, add the seasoned zucchini slices in a single layer, working in batches if necessary to avoid overcrowding.
Cook for 2-3 minutes on one side, or until the underside begins to turn golden brown. Then, flip the slices to cook the other side, another 2-3 minutes. The goal is to achieve a tender texture with some browning for added flavor.
Finish the Sweet Potato Mash:
Once the sweet potatoes are tender, drain the water and return them to the pot.
Add the almond milk and ½ tsp of garlic powder. Mash the sweet potatoes using a potato masher or a large fork until smooth. Season with salt to taste and adjust seasoning as needed.
Plate Your Meal:
Serve the salmon filets alongside a generous portion of sweet potato mash and a helping of the zucchini.
Nutritional Value Per Serving: (Approx)
Lemon Honey Salmon:
Calories: ~350-400 calories
Protein: ~45-50g
Fat: ~13-18g
Carbohydrates: ~10-15g (from the honey and lemon juice)
Fiber: Minimal
Sugars: ~6-8g
Sweet Potato Mash:
Calories: ~100-150 calories
Protein: ~2-3g
Fat: ~1-2g (from the almond milk)
Carbohydrates: ~23-28g
Fiber: ~3-4g
Sugars: ~5-7g
Zucchini Squash:
Calories: ~20-30 calories
Protein: ~1-2g
Fat: Minimal
Carbohydrates: ~4-6g
Fiber: ~1-2g
Sugars: ~2-3g
Total Per Serving:
Calories: ~470-580 calories
Protein: ~48-55g
Fat: ~14-22g
Carbohydrates: ~37-49g
Fiber: ~4-8g
Sugars: ~13-18g
