High-protein tray-baked wild salmon with roasted vegetables

High-protein tray-baked wild salmon with roasted vegetables: juicy wild salmon, cherry tomatoes, courgette, pepper, red onion, lemon and thyme from the oven.

At a glance

• Serves 2
• Prep time: 10 min
• Cooking time: 20 min
• Total time: 30 min
• Calories: 480 kcal per serving
• Protein: 42 g
• Fat: 28 g
• Carbs: 15 g

Ingredients

• 2 wild salmon fillets
• 250 g cherry tomatoes
• 1 red onion
• 1 small courgette
• ½ unwaxed lemon
• 3 tbsp extra virgin olive oil
• 1 red pepper
• ½ tsp garlic powder
• Salt
• 1 tsp dried thyme
• Freshly ground black pepper

Method

You’ll need: oven · baking dish · baking tray · chopping board · knife

1. Preheat the oven to 200 °C (180 °C fan) and line a baking tray or ovenproof dish with baking paper. Wash the cherry tomatoes, red onion, courgette and red pepper and cut them into bite-sized pieces.
2. Spread the veg out on the tray and toss with the extra virgin olive oil, garlic powder, dried thyme, salt and black pepper. Cut the lemon half into thin slices.
3. Pre-roast the veg in the oven at 200 °C for 10 min until it starts to soften and colour at the edges. That way the wild salmon cooks more evenly later.
4. Lay the wild salmon fillets on the veg and top with a little olive oil, black pepper, salt and the lemon slices. Bake everything at 200 °C for another 10–12 min until the salmon is tender and still moist inside.
5. Take the tray out of the oven and leave to rest briefly. Add a little fresh lemon to taste if needed.

Good to know

One tray, little effort, lots of flavour. The wild salmon stays moist, the veg turns soft and aromatic. This is what an uncomplicated, really satisfying dinner looks like.

Swaps

Wild salmon fillets → Arctic char or trout (similar protein content, also with omega-3 fatty acids, often available locally) Cherry tomatoes → broccoli (more fibre, much more vitamin C and folate) Red pepper → Brussels sprouts (more fibre, more vitamin K and plant compounds) Garlic powder → fresh garlic (less processed, stronger flavour, contains natural sulphur compounds)

Allergens

Contains fish as an allergen; usually suitable for children if the bones are carefully removed, and during pregnancy well-cooked salmon is generally a common choice, as long as its origin and freshness are right.

Frequently asked questions

Which fatty acids are in wild salmon?

Wild salmon mainly contains long-chain omega-3 fatty acids such as EPA and DHA, plus smaller amounts of monounsaturated and polyunsaturated fats.

What's special about cherry tomatoes and peppers?

Cherry tomatoes provide lycopene and other carotenoids, among others. Red peppers contain vitamin C as well as various plant compounds.

Why does olive oil suit this dish nutritionally?

Extra virgin olive oil mainly provides monounsaturated fats and natural accompanying substances such as polyphenols. Their content can vary considerably depending on the variety and processing.

Does lemon add more than acidity to the dish?

Yes, lemon provides vitamin C, and its peel contains essential oils if it's unwaxed and you use it too. The amounts in the dish are rather modest, but it makes a big difference to the flavour.

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