This is a perfect go-to meal when you are running late and cannot seem to find the time…
Baked, wild-caught sockeye salmon, with steamed broccoli + yellow squash, and a shaved kale and cabbage salad…
Yield: Video demonstrates a meal for 2 but the portions can easily be made larger in the same amount of time.
-Wild caught sockeye salmon filet (if cooking multiple, make sure they are the same size or type of cut so that the cook time can stay the same)
-2 small broccoli crowns*
-1 yellow squash*
-Sweet kale salad mix from costco
*As always, use amounts that are appropriate for your family or cook extra for a take-to-work-lunch!
-Preheat oven to 400 F
-During the preheat, cut up the broccoli and the squash into pieces that are roughly the same size so that they cook evenly. Also, fill a pot with 1-inch of water and place on the stove top.
-Place the salmon filet(s) on a lightly oiled pan.
-Place on middle rack in the oven for 12-15minutes, you will know it is done if the fish flakes easily with a fork.
-Bring pot to a boil.
-At a boil, place steamer basket inside the pot and place vegetables inside. Layer the squash on bottom and broccoli on top so that the squash cooks a little more and the broccoli is less exposed to the heat (this can alter the heat sensitive vitamins in the broccoli)- cover for 6 minutes or less.
-Plate the salads on dinner plates (optional)
-Remove steamer pot immediately from heat to prevent cooking it further.
-Plate everything according to family’s desired portions.
NUTRITIONAL GOODNESS: This meal is loaded!
Vitamin A- Kale, Broccoli, Brussels Sprouts, pumpkin seeds, squash, salmon
Vitamin C- Kale, Brussels Sprouts, squash
Vitamin D- Wild Caught Salmon
Vitamin K- Kale, pumpkin seeds, squash
Vitamin B6- Broccoli, squash, Salmon
Thiamin- Broccoli, Cabbage, pumpkin seeds, squash
Riboflavin- Cabbage, pumpkin seeds, squash
Vitamin E- Broccoli, Salmon
Calcium-Kale, Broccoli, pumpkin seeds, salmon
Copper-Kale, Broccoli, Cabbage
Potassium-Kale, Broccoli, Cabbage, pumpkin seeds
Manganese-Kale, Broccoli, pumpkin seeds, squash
Phosphorus-Kale, Broccoli, pumpkin seeds, salmon
Folate- Broccoli, Cabbage, Brussels Sprouts
Magnesium- Broccoli, Cabbage
Zinc- Broccoli, salmon
Iron-Kale, Broccoli, pumpkin seeds, salmon
Selenium- Broccoli, Cabbage
Omega 6’s- Pumpkin seeds,
Omega 3’s- Broccoli, Wild-Caught Salmon, pumpkin seeds
Have a plan and make it happen! Planning ahead is half the battle with being busy and trying to eat healthy. It is a skill to be mastered and refined.
Keep at it and do your best!