Lemon Pepper Salmon
Ingredients
Filets:
1lb Wild Caught Salmon (~2 filets)
1 tsp lemon pepper seasoning
1 tsp garlic powder
Salt to taste
Half lemon wedge
Potato Mash:
1 medium sweet potato
½ tsp. Garlic powder
3 tbsp. Almond milk
Salt to taste
Caesar Salad:
2 cups Finely chopped Kale
2 tbsp. Caesar dressing
⅓ cup Parmesan cheese (or add crushed Parmesan Cheese Whisps)
Alternatively– use a chopped salad kit – there’s no shame in simplifying this process for yourself. Make sure to calculate servings based on those listed in the nutritional facts.
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 Caesar Salad:
In a large mixing bowl, combine finely chopped kale, Caesar dressing (1 to 2 tablespoons per serving), and Parmesan cheese. If using Caesar Salad Kit, mix according to package instructions.
Toss the ingredients until the kale is evenly coated with the dressing. Set aside.
Season and Cook the Salmon Filets:
Season the salmon filets evenly on both sides with lemon pepper seasoning, garlic powder, and a pinch of salt to taste.
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.
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.
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 Caesar salad.
Enjoy!
Your Lemon Pepper Salmon with Sweet Potato Mash and Caesar Salad is ready to be enjoyed. Relish in the balanced flavors and textures of this nutritious and delicious meal.
Nutritional Value Per Serving: (Approx)
Calories: 696.5 calories
Protein: 64.3g
Fat: 37.75g
Carbohydrates: 18.55g
Fiber: 2g
Fiber comes mainly from sweet potatoes and kale, supporting digestive health.
Sodium: Not specified, but it's important to moderate the salt used in cooking and the Caesar dressing to manage sodium intake.
Vitamins and Minerals:
Salmon is an excellent source of Vitamin D, B12, and selenium.
Sweet potatoes are rich in Vitamin A (from beta-carotene), Vitamin C, and potassium.
Kale adds vitamins K, A, C, and calcium to the meal, supporting bone health and antioxidant protection.
Notes:
This meal offers a balanced mix of macronutrients and essential vitamins and minerals, making it a nutritious option for those looking to maintain or improve their health through diet.
The high protein content from salmon and Parmesan cheese is excellent for muscle repair and growth, making this meal particularly suitable for individuals with active lifestyles or those looking to increase their protein intake.
The healthy fats in this meal, particularly from salmon, contribute to cardiovascular health and provide long-lasting energy.
Remember, the actual nutritional values can vary based on the sizes of the portions and the specific products used. For those closely monitoring their nutrient intake for health reasons, it might be beneficial to calculate these values using specific brands and weights.
This meal provides a well-rounded approach to nutrition, combining high-quality protein sources, healthy fats, and nutrient-dense carbohydrates, making it a hearty and beneficial addition to a balanced diet.
