Baked Salmon and Vegetables

One of our most nutrient-rich recipes! Simple ingredients for a beautiful meal

Serves: 2
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes

• Ingredients

  • 8 oz salmon, sockeye, red, cooked

  • 2 cups Brussels sprouts, halved

  • 2 cups sweet potato, diced

  • 2 tbsp extra virgin olive oil

  • 1 tsp garlic powder

  • Salt & pepper to taste

• Directions

  • Preheat the oven to 400°F.

  • Toss Brussels sprouts and sweet potato with olive oil, garlic powder, salt, and pepper. Spread evenly on a baking sheet.

  • Roast for 20-25 minutes, stirring halfway, until tender and golden.

  • While vegetables roast, put salmon on a separate baking dish. Season with salt,pepper, and garlic powder and put it in the oven with the vegetables for 8-15 minutes. (8 is more rare, 15 for well done)

  • Plate the roasted veggies and top with salmon. Serve immediately.

• Macro Nutrients

  • Calories: 545

  • Protein: 37g

  • Net Carbs: 44g

  • Fiber: 12g

  • Fat: 21g

  The primary protein source is salmon, rich in omega-3 fatty acids, which support heart health and reduce inflammation. Sweet potatoes provide complex carbohydrates and fiber for energy and digestion.

• Micro Nutrients & Health Benefits

  Hair: Omega-3 fatty acids from salmon nourish hair follicles, reduce inflammation, and maintain a balanced scalp environment. Vitamin B6 aids in keratin production, strengthening hair strands, while Vitamin B12 ensures proper oxygen delivery to hair follicles for growth. Potassium and Vitamin A promote scalp hydration and sebum production, preventing dryness and breakage.

  Skin: This dish helps improve elasticity, hydration, and protection. Vitamin C boosts collagen production, reducing fine lines and promoting a youthful glow, while Omega-3 fatty acids lock in moisture and keep skin plump. Vitamins A and B3 enhance cell regeneration and maintain skin barrier health, while Vitamin K improves circulation for a more even complexion. Manganese and Vitamin E also work as antioxidants, protecting skin from environmental stressors.

  Health Benefits:
  This nutrient-dense meal benefits your body in numerous ways. Vitamin D regulates immune function and supports bone health, while Vitamin B3 improves circulation and energy production. Potassium helps regulate blood pressure and muscle function, and Vitamin B12 plays a key role in red blood cell formation and oxygen transport. Additionally, manganese aids in wound healing and collagen production, supporting connective tissue health, while Vitamin K promotes blood clotting and cardiovascular wellness.

  Good source of:

  • Vitamin B3 (Niacin): Supports energy production, improves circulation, and enhances skin moisture (from salmon and sweet potatoes).

  • Vitamin B6: Strengthens hair through keratin production and regulates hormones (from salmon and sweet potatoes).

  • Vitamin B12: Essential for red blood cell formation and oxygen transport to hair follicles (from salmon).

  • Vitamin A: Promotes healthy skin and scalp through cell regeneration and sebum production (from sweet potatoes and Brussels sprouts).

  • Vitamin C: Boosts collagen production and protects skin and hair from oxidative stress (from Brussels sprouts and sweet potatoes).

  • Vitamin D: Supports immune function, calcium absorption, and metabolism (from salmon).

  • Vitamin K: Improves circulation, skin repair, and blood clotting (from Brussels sprouts).

  • Manganese: Assists in collagen production and protects against oxidative damage (from sweet potatoes).

  • Potassium: Regulates fluid balance, preventing dryness in hair and skin (from sweet potatoes and Brussels sprouts).

  • Omega-3 Fatty Acids: Nourish hair and skin, reducing inflammation and enhancing hydration (from salmon).