High-Protein Baked Salmon with Veggies
This dish features tender salmon fillets baked alongside a colorful medley of vegetables, seasoned with Mediterranean herbs and a touch of lemon. It’s high in protein, omega-3s, fiber, and vitamins — a balanced, light, and satisfying meal. Perfect for meal prep or a quick weeknight dinner.
Time
Prep Time: 10 minutes
Cook Time: 20–25 minutes
Total Time: 30–35 minutes
Ingredients
For the Salmon
2 salmon fillets (about 150–180 g each)
1 tbsp olive oil
1 tsp garlic powder
1 tsp paprika
Salt & black pepper, to taste
Juice of ½ lemon
1 tsp dried oregano or thyme
For the Veggies
1 cup broccoli florets
1 cup bell peppers, sliced
1 cup zucchini or asparagus, sliced
1 small red onion, sliced
1 tbsp olive oil
Salt & black pepper, to taste
Optional: 1 tsp smoked paprika or dried herbs
Instructions
1. Preheat Oven
Preheat oven to 200°C (400°F).
Line a baking sheet with parchment paper or lightly grease it.
2. Prepare the Veggies
Toss broccoli, bell peppers, zucchini/asparagus, and red onion with olive oil, salt, pepper, and optional herbs.
Spread evenly on the baking sheet.
3. Prepare the Salmon
Brush salmon fillets with olive oil, lemon juice, garlic powder, paprika, oregano, salt, and pepper.
Place salmon on the baking sheet alongside the veggies.
4. Bake
Bake in the preheated oven for 18–22 minutes, or until salmon is cooked through and flakes easily with a fork.
Veggies should be tender and slightly caramelized.
5. Serve
Serve salmon with roasted vegetables, drizzling any pan juices over the top.
Optional: garnish with fresh parsley or a lemon wedge.
Notes & Tips
Meal prep: Store salmon and veggies separately in airtight containers for up to 3 days.
Add carbs: Serve with quinoa, brown rice, or roasted sweet potatoes for a complete meal.
Flavor twist: Add a sprinkle of feta, olives, or a drizzle of tahini for a Mediterranean flair.
Cooking tip: If veggies cook faster than salmon, remove them earlier to avoid overcooking.
❓ Frequently asked questions FAQs
Q: Can I use frozen salmon or vegetables?
A: Yes, thaw first for even cooking.
Q: Can I bake everything in foil packets?
A: Absolutely — it locks in moisture and flavor.
Q: Can I add more protein?
A: Serve with boiled eggs, chickpeas, or a side of Greek yogurt.
⚡ Nutrition information
Calories: 420 kcal
Protein: 38 g
Carbohydrates: 15 g
Fat: 24 g
Fiber: 5 g
Sodium: 350 mg