Active Time:30 minsAdditional Time:15 minsTotal Time:45 minsServings:4Yield:4 servingsJump to Nutrition Facts
Active Time:30 minsAdditional Time:15 minsTotal Time:45 minsServings:4Yield:4 servings
Active Time:30 mins
Active Time:
30 mins
Additional Time:15 mins
Additional Time:
15 mins
Total Time:45 mins
Total Time:
45 mins
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Photography: Caitlin Bensel, Food Styling: Emily Nabors Hall
Cook Mode(Keep screen awake)Ingredients3tablespoonslow-fat mayonnaise1teaspoonchili powder2mediumsweet potatoes, peeled and cut into 1-inch cubes4teaspoonsolive oil, divided½teaspoonsalt, divided¼teaspoonground pepper, divided4cupsbroccoli florets (8 oz.; 1 medium crown)1 ¼poundssalmon fillet, cut into 4 portions2limes, 1 zested and juiced, 1 cut into wedges for serving¼cupcrumbled feta or cotija cheese½cupchopped fresh cilantro
Cook Mode(Keep screen awake)
Ingredients
3tablespoonslow-fat mayonnaise
1teaspoonchili powder
2mediumsweet potatoes, peeled and cut into 1-inch cubes
4teaspoonsolive oil, divided
½teaspoonsalt, divided
¼teaspoonground pepper, divided
4cupsbroccoli florets (8 oz.; 1 medium crown)
1 ¼poundssalmon fillet, cut into 4 portions
2limes, 1 zested and juiced, 1 cut into wedges for serving
¼cupcrumbled feta or cotija cheese
½cupchopped fresh cilantro
Directions
Preheat oven to 425 degrees F. Line a large rimmed baking sheet with foil and coat with cooking spray.
Combine mayonnaise and chili powder in a small bowl. Set aside.
Toss sweet potatoes with 2 tsp. oil, 1/4 tsp. salt, and 1/8 tsp. pepper in a medium bowl. Spread on the prepared baking sheet. Roast for 15 minutes.
Meanwhile, toss broccoli with the remaining 2 tsp. oil, 1/4 tsp. salt, and 1/8 tsp. pepper in the same bowl. Remove the baking sheet from oven. Stir the sweet potatoes and move them to the sides of the pan. Arrange salmon in the center of the pan and spread the broccoli on either side, among the sweet potatoes. Spread 2 Tbsp. of the mayonnaise mixture over the salmon. Bake until the sweet potatoes are tender and the salmon flakes easily with a fork, about 15 minutes.
Meanwhile, add lime zest and lime juice to the remaining 1 Tbsp. mayonnaise; mix well.
Divide the salmon among 4 plates and top with cheese and cilantro. Divide the sweet potatoes and broccoli among the plates and drizzle with the lime-mayonnaise sauce. Serve with lime wedges and any remaining sauce.
photography / Caitlin bensel, Food Styling / Emily Nabors Hall
Equipment
Large rimmed baking sheet
Frequently Asked QuestionsSalmon is a nutrition powerhouse! It will provide you with plenty of protein, vitamin B12, selenium, potassium, antioxidants and heart-healthy omega-3s.Omega-3shave been shown to protect the heart, reduce inflammation, improve cognitive function, protect the eyes and improve mental health. Theother compounds in salmonhave been linked to healthier red blood cells, improved blood pressure, protection from harmful UV rays and free radicals, boosted immunity and improved mood.While the smell of broccoli can be a turn-off for some,broccoli has some amazing health benefits. As a cruciferous vegetable, broccoli contains cancer-prevention and cancer-fighting compounds and immunity-boosting properties. It will also help protect your skin and bones and lower blood pressure. In just 1/2 cup of broccoli, you’ll get about 2 grams of fiber and 21% of your day’s worth of folate.When buying fresh salmon fillets, the salmon should be firm to the touch and should bounce back after touching. It should have a mild, neutral smell and not be overly fishy.Give the cubes of sweet potatoes a 15-minute head start to soften in the oven before adding the broccoli and salmon. The broccoli and salmon cook more quickly, so roasting in stages is how everything finishes cooking at the same time.If you have an instant-read thermometer, insert it into the thickest part of the salmon until it registers 145°F. It’s best to use an instant-read thermometer to check for internal doneness, but there are a couple of cues to look for if you don’t have one. Salmon is cooked when it turns opaque all the way through and flakes easily with a fork.Yes, you can! After cooking, cool it completely and refrigerate in an airtight container for up to 3 days.
Frequently Asked Questions
Salmon is a nutrition powerhouse! It will provide you with plenty of protein, vitamin B12, selenium, potassium, antioxidants and heart-healthy omega-3s.Omega-3shave been shown to protect the heart, reduce inflammation, improve cognitive function, protect the eyes and improve mental health. Theother compounds in salmonhave been linked to healthier red blood cells, improved blood pressure, protection from harmful UV rays and free radicals, boosted immunity and improved mood.
While the smell of broccoli can be a turn-off for some,broccoli has some amazing health benefits. As a cruciferous vegetable, broccoli contains cancer-prevention and cancer-fighting compounds and immunity-boosting properties. It will also help protect your skin and bones and lower blood pressure. In just 1/2 cup of broccoli, you’ll get about 2 grams of fiber and 21% of your day’s worth of folate.
When buying fresh salmon fillets, the salmon should be firm to the touch and should bounce back after touching. It should have a mild, neutral smell and not be overly fishy.
Give the cubes of sweet potatoes a 15-minute head start to soften in the oven before adding the broccoli and salmon. The broccoli and salmon cook more quickly, so roasting in stages is how everything finishes cooking at the same time.
If you have an instant-read thermometer, insert it into the thickest part of the salmon until it registers 145°F. It’s best to use an instant-read thermometer to check for internal doneness, but there are a couple of cues to look for if you don’t have one. Salmon is cooked when it turns opaque all the way through and flakes easily with a fork.
Yes, you can! After cooking, cool it completely and refrigerate in an airtight container for up to 3 days.
Originally appeared: Diabetic Living Magazine, Fall 2020
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Nutrition Facts(per serving)504Calories26gFat34gCarbs34gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
