Salmon and Walnut Dinner with Roasted Vegetables
Salmon and Walnut Dinner with Roasted Vegetables
Salmon and walnut dinner with roasted vegetables is a perfect cortisol-balancing meal that’s both nutritious and delicious. Salmon is rich in omega-3 fatty acids which help reduce inflammation and support brain health, while walnuts provide healthy fats and antioxidants. Roasted vegetables add essential vitamins and minerals to complete this wholesome dish.
Ingredients
(Serves 2)
2 salmon fillets (about 6 oz or 170g each)
1/2 cup (50g) walnuts, roughly chopped
2 tablespoons (30ml) olive oil
1 teaspoon lemon juice
Salt and pepper to taste
1 teaspoon dried dill (or fresh dill, chopped)
1 cup (150g) broccoli florets
1 cup (150g) cauliflower florets
1 cup (150g) carrot slices
1 red bell pepper, sliced
Instructions:
Preheat the Oven: Preheat your oven to 200°C (400°F).
Prepare the Vegetables: In a large mixing bowl, toss the broccoli, cauliflower, carrots, and bell pepper with 1 tablespoon of olive oil, salt, and pepper. Spread the vegetables evenly on a baking sheet.
Roast the Vegetables: Roast the vegetables in the preheated oven for about 20-25 minutes, or until they are tender and slightly browned.
Prepare the Salmon: While the vegetables are roasting, prepare the salmon fillets. Place the salmon fillets on a separate baking sheet lined with parchment paper. Drizzle with 1 tablespoon of olive oil and lemon juice. Sprinkle with salt, pepper, and dill.
Add Walnuts: Press the chopped walnuts onto the top of each salmon fillet, ensuring they stick to the fish.
Bake the Salmon: Place the salmon in the oven with the vegetables and bake for about 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork.
Serve: Divide the roasted vegetables between two plates and place a salmon fillet on each. Serve immediately.
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Nutritional Information (Approximate per serving):
Protein: 35g
Fat: 37g
Carbohydrates: 18g
This meal is not only delicious but also packed with nutrients that can help manage cortisol levels and support overall health. Enjoy it as part of a balanced diet to keep your stress in check and promote well-being.