So, we have spring break, and the kids are out of school, but you are still working through the next two weeks! What's one to do for a working lunch while the kids run around enjoying their time off?
How about an easy and healthy sheet pan salmon with some nutrient-dense vegetables? Well, I have a tasty Asian-inspired meal prep for you. Introducing this simple and super-powered meal:
Sheet Pan Salmon with Red Chard Sauce
Time: 30 minutes Servings: 3 Price per serving: $7.78*
Ingredients:
2 tablespoon of ghee or butter
One cauliflower head, cut into florets
1/2 tsp ground black pepper
400g salmon fillet
Two lemon slices (one for salmon, one for sauce)
For sauce:
One bunch of red swiss chard, destemmed and finely chopped
1 tsp sesame oil
2-3 cloves of garlic, minced
1 cup of previously boiled water
1 tablespoon mustard
2 tablespoon Ketjap Manis or soya sauce alternative (1 tablespoon soya sauce with 1/2 tsp brown sugar or coconut sugar)
1 tsp garlic powder
1/4 tsp ginger powder
2 tsp Bob's Red Mill coconut flour
1 tablespoon miso paste (or bone broth powder)
Instructions:
Preheat oven to 350 F and line sheet pan with parchment paper.
Melt ghee or butter and stir in ground black pepper.
Place cauliflower florets onto the sheet pan and drizzle melted ghee or butter mixture onto the cauliflower. Cover the cauliflower completely, then move the cauliflower to the sides of the sheet pan.
Place the salmon fillet in the middle of the sheet pan. Squeeze the lemon slice over the salmon fillet.
Once the oven is 350 F, place the sheet pan into the oven and bake for 15-20 minutes.
While the salmon and cauliflower are in the oven, make the chard sauce.
In a measuring cup, combine the following: boiled water, mustard, ketjap manis (or soya sauce alternative), garlic powder, ginger powder, and miso paste.
In a medium-sized pan, turn the element on medium heat and warm the sesame oil and minced garlic for a few minutes.
Add in the swiss chard and squeeze in the lemon. Cook until wilted.
Add the measuring cup mixture to the pan. Mix well with the swiss chard.
Sprinkle the coconut flour into the pan and mix well. Adding coconut flour will help thicken the sauce.
Remove the sheet pan once the salmon is no longer raw. Pour the swiss chard sauce onto the salmon and cauliflower.
Allow it to cool before serving.
From the cupboard: Ghee, ground black pepper, sesame oil, garlic powder, garlic cloves, ginger powder, and coconut flour.
From the fridge: Mustard, lemon slices, ketjap manis, and miso paste.
From the store: Cauliflower, salmon fillet, and swiss red chard.
So, what makes this meal "super-powered"?
Salmon is high in omega 3's, which are anti-inflammatory to the body and can support brain and joint health. It is also a lean protein that helps balance blood sugar to sustain energy throughout the day.
Cauliflower is a beautiful cruciferous vegetable that is high in fiber. It also contains B vitamins that support carbohydrate metabolism and help the hormone production process.
Swiss Red Chard is high in vitamins and minerals. This dark leafy green is easy to absorb and can help with overall body detoxification.
Miso is a fermented bean paste from Asia with a high concentration of nutrients through the fermentation process. Fermented foods contain probiotics and prebiotics that aid digestion and overall immune support.
Seafood on a budget
Of course, with the rising cost of food overall, seafood is probably a protein, which is cut or limited in our grocery list. Although this delicious lean meat benefits our bodies, the price per 100g might not benefit your bank account. Fortunately, many grocery and health food stores like Choices Markets and Save on Foods often have great sales on salmon. Currently, they have salmon fillets at $2.99/100g. Something to keep an eye on!
What are your favorite seafood dishes? Do you have a nutrient-dense ingredient that you love to add to your meals?
Let me know in the comments below!
Until next time, stay well
Chloe
*Prices range depending on where you shop.