Crusted Salmon with Mediterranean Veg
2 serves of vegetables | Protein | High fibre | Low GI
Serves 4
5 mins prep
25-30 mins cook
Ingredients
Crusted salmon:
- 4x small fillet salmon (100-115g each), fresh or frozen (thaw in microwave, fridge or submerged in water) 1 slice wholegrain bread (can be a bit stale!) 1 tbsp dill (opt)
- 1 tbsp parsley (opt)
- 2 tsp lemon rind, finely grated
- 1/2 tbsp lemon juice
- 2 tsp olive oil
- 1 tsp garlic powder
Vegetables:
- 1x red onion (80g), chopped into 8ths
- 2x red capsicum (300g), chopped into 3cm squares 2x zucchini (200g), chopped into 2 cm slices 2x medium potato (350g), cut into quarters or 8ths 2 tsp olive oil
- 1 tsp garlic powder
- salt and pepper to taste
Method
- Preheat oven to 200 C and line 2 trays with baking paper.
- Place potatoes on a baking tray, toss with 1/2 tbsp olive oil and sprinkle with salt and pepper. Bake for 20 minutes
- Meanwhile, place bread, 1/2 tbsp oil, lemon rind, lemon juice, herbs (if using) and garlic powder in a food processer. Pulse until bread forms a coarse crumb.
- Remove potatoes from oven, place salmon on the same tray. Firmly press breadcrumb mixture on each fillet (approx. 1 tbsp each). Return potatoes and salmon to oven for 10-15 minutes or until salmon is cooked through.
- Place the remaining vegetables on the other tray and toss with 1/2 tbsp olive oil and garlic powder. Bake for 10- 15 minutes.
- Serve crusted salmon with roast potatoes and Mediterranean vegetables.
The Breakdown
Energy | 440 kcal (1850 kJ) Protein | 28 g Carbs | 21 g Fibre | 5 g Fat | 25 g Sat fat | 5 g