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Baked Salmon Fillet In Oven With steamed zucchini
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📋Healthy Baked Salmon And Zucchini

This is a healthy recipe of baked salmon and steamed zucchini, an easy and quick low calories dinner to make in less than 10 minutes. The salmon bakes in the oven while the zucchini steam in the microwave for only a few minutes, keeping the salmon juicy and the zucchini crunchy. This simple preparation enhances the natural flavor of the fresh salmon and the sweet zucchini.
Course Main Course
Cuisine Irish, Italian
Diet Diabetic, Gluten Free, Low Calorie, Low Fat
Keyword baked salmon, baked salmon with zucchini, salmon fillet in oven
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 4 people
Calories 578kcal
Author Laura Tobin

Equipment

Ingredients

Italian Dressing

US Customary - Metric

Instructions

Make the Italian dressing

  • Chop the parsley and the garlic
    1 sprig fresh parsley, 4 cloves peeled garlic cloves
  • Mix all the ingredients and let them rest
    ½ lemon juice, ¼ cup extra virgin olive oil

Make the Zucchini

  • Cut the zucchini into quarters lengthwise then in half
    6 zucchini
  • Put them in a bowl with 1 tbs of olive oil and 1 teaspoon of salt and pepper and stir
    1 tablespoon olive oil, salt & pepper
  • Cover and cook in the microwave for 7 minutes at a high level.

Bake the Salmon

  • Lay the salmon fillet on a baking tray covered with parchment paper
    4 salmon fillet
  • Season the salmon with salt and pepper on both sides
    salt & pepper
  • Bake in the oven at 350 F - 180 C for 15 minutes

Make the potatoes

  • Wash the potatoes and season with salt
    1.5 lb baby potatoes
  • Cook covered in the microwave at medium heat for 10 minutes
  • Cut in half once they are cold
  • Add the chopped onion
    ½ red onion
  • Season with Italian dressing but remove the garlic
  • Serve the salmon, the zucchini and the potatoes together

Video

Notes

  • The microwave is very handy to cook vegetables because it keeps them crisp and firm. Especially zucchini, they will still be crunchy and not watery.
  • Best to steam then covered at high heat for 7 minutes. If you like them softer, cook for 10 minutes.
  • Make sure the salmon is fresh
  • Use a parchment paper so you don't have to add any butter or oil, the salmon has its natural fish oil which is healthier
  • Keep the temperature at 350 F - 180C and don't cook more than 15 minutes. If you like it a bit raw cook only for 10 minutes
  • Don't turn it so it doesn't break
  • Always buy thin zucchini, the large zucchini are full of water and seeds. I would give those to the pig, I wouldn't buy them.
  • Cut the zucchini in wedges so they remain crunchy. If you cut them in thin slices they will get too soft
  • If you prefer soft zucchini cook them for 10 minutes in the microwave
  •  

Nutrition

Calories: 578kcal | Carbohydrates: 40g | Protein: 41g | Fat: 29g | Saturated Fat: 4g | Cholesterol: 94mg | Sodium: 110mg | Potassium: 2328mg | Fiber: 7g | Sugar: 9g | Vitamin A: 675IU | Vitamin C: 88.9mg | Calcium: 93mg | Iron: 3.9mg