Eating salmon once a week has some amazing health benefits. What are they?
Salmon is a protein but also a healthy fat. The combo of the two is incredible for your health. When you eat, you want the nutrients to be balanced but also the right kinds of nutrients. Protein and healthy fats are the least consumed macronutrients in most American’s diet.
Protein and Healthy Fats
When it comes to the Standard American Diet (SAD) the acronym really does ring true, it is sad. Meaning that most Americans eat poorly and foods that don’t provide much when it comes to nutrition. Most American eats highly processed, refined carbohydrates, sugar, and unhealthy fats.
What you want in your diet is actually less of all of that and more of: protein, complex carbohydrates, healthy fats, and fiber. Salmon being an excellent source of 2 of these, protein and healthy (omega-3 fatty acid).
This recipe is a simple meal to prepare for those busy weeknights. All you need is 1 sheet pan. The meal is completely balanced with proteins (salmon), fiber (broccoli), starchy carbohydrates ( potatoes), and healthy fats (salmon and olive oil). All of these nutrients in this recipe work together once digested. The key is having a balanced meal. Making is simple and delicious will make you want to prepare this over and over and again, weekly.
Lemon Dill Caper Salmon Sheet Pan
- 4 6 oz Salmon Fillet
- 2 TBLS Capers with some brine
- 2 Lemons
- Fresh Dill
- 1 tsp Dried Dill
- 1/2 tsp Garlic Powder
- 1/2 tsp Onion Powder
- 1/2 tsp Sea Salt
- 1/4 tsp Black Pepper
- 10-12 Petite Dutch Oven Potatoes Quartered
- 2 cups Broccoli Florets
- 1 TBLS Olive Oil
- Preheat the oven to 400 degrees. Line a baking sheet with parchment paper.
- Scrub and quarter the potatoes. Lightly coat with olive oil, salt and pepper. Place the potatoes on the baking sheet and bake for 10 minutes.
- In a small bowl add juice from 1 lemon and the capers with a little brine (about 1 tsp). Mix well together.
- Season the salmon with onion, garlic powder, salt and pepper. Add the dried dill on each salmon.
- Carefully remove the sheet pan with the potatoes. Place the seasoned salmon on the sheet pan. Add the lemon caper mixture on top of the salmon. Add 4 thin slices on lemon on top of the salmon. Place the baking sheet back in the oven for 15 minutes.
- In a bowl add the broccoli florets with a sprinkle of salt, pepper, and olive oil. Once the salmon and potatoes have cooked for 15 minutes, carefully remove the tray and add the broccoli. Pop the baking sheet back into the oven for another 5-8 minutes.
- Serve and garnish the salmon with fresh dill and squeeze of fresh lemon juice. Enjoy!