Salmon+Sides: A nutrient-dense meal option in 20-minutes!

Kate Richardson Uncategorized Leave a Comment


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

Niacin-Broccoli, Cabbage

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!

Kate RichardsonSalmon+Sides: A nutrient-dense meal option in 20-minutes!