Looking for a quick, nutritious meal? This panko crusted salmon with roasted sweet potatoes and broccoli checks all the boxes for a healthy, balanced meal. And…it can be made gluten free. It’s chock full of vitamins, minerals and healthy fats that will have all your cells smiling from the inside out!
When I meal plan, I look for meals that check these boxes:
✅ Colourful vegetables
✅ Lean Protein
✅ Smart Carbs
✅ Healthy Fats
With those four principles, it's easy to create and plan meals. Feel free to sub out broccoli for another colourful veggie. No sweet potatoes? Sub with red or white or Yukon gold potatoes. No salmon? Sub with another fish of your choice.
Use your hands as your guide to fill your plate:
· One palm sized portion of salmon
· One fist sized portion of broccoli
· One cupped handful of sweet potatoes.
Still hungry? This meal pairs well with a leafy green salad with a lemon and apple cider vinegar and olive oil dressing.
Healthy eating doesn’t need to be complicated. Experiment, mix things up and see what works for you!
Have left-overs? This meal reheats well for lunch the next day.
Here’s the recipe (serves 4):
4 skinless salmon filets (about 120 grams each)
2 large (or 4 small) sweet potatoes (cut into ½ inch wedges)
1 head of broccoli (chopped into bite sized pieces)
½ cup Panko Breadcrumbs (I used Pork Rind Panko to make it gluten free)
Small handful of Parsley (chopped)
2 TBSP Mayonnaise
2 cloves of garlic
1 tsp Lemon pepper seasoning
Oil (I like avocado oil)
1. Preheat oven to 450 F
2. Wash and dry all produce and cut/chop as directed above.
3. Peel and mince or grate garlic.
4. Rinse and pat the salmon dry with paper towels and season with salt and pepper.
5. Arrange the sweet potatoes and broccoli on a parchment-lined baking sheet. Toss with 1-2 TBSP of oil and sprinkle with ½ tsp lemon pepper seasoning (or to taste). Season with sea salt if desired. Roast in the middle of the oven, until golden brown and tender – about 30 minutes.
6. While the veggies are roasting, make up a lemony, parsley mayo dip. Stir the mayo, ½ garlic, half the parsley and ½ tsp of lemon pepper seasoning in a small bowl. Set aside.
7. Toast the panko. Heat a medium pan over med-high heat. Add 1 TBSP oil and then the panko. Toast, stirring often, until golden brown – about 3 or 4 minutes. Transfer to a shallow dish (a plate or pie plate work well).
8. Coat the salmon (TOPS ONLY) with the mayo mixture. Press each mayo coated piece of salmon onto the toasted panko. Set aside onto a parchment lined baking sheet. Roast in the top of the oven until cooked through…about 10-12 minutes.
9. Eat mindfully and slowly. And ENJOY!