Name: Mediterranean Salmon Tray Bake
Prep time: 10 min
Cook time: 1 h
Total time: 1 h 10 min
Ingredients: 280g (9.9oz) wild salmon; 1 red bell pepper; 1 yellow bell pepper; 1 aubergine; 1 red onion; 2 cloves of garlic; 2 tbsp extra virgin olive oil; 1 tsp Celtic salt; 2 tbsp Herbs de Provance

Mediterranean Salmon Tray Bake

Prep Time: 10 minutes

Cook Time: 1 hour

Total Time: 1 hour 10 minutes

A low-carb, keto, healthy and easy salmon tray bake with Mediterranean vegetables

Ingredients

280g (9.9oz) wild salmon
1 red bell pepper
1 yellow bell pepper
1 aubergine
1 red onion
2 cloves of garlic
2 tbsp extra virgin olive oil
1 tsp Celtic salt
2 tbsp Herbs de Provance

Instructions

1. Preheat the oven to 180C/350F degrees fan

2. Mince the garlic and set aside, slice the peppers, onion and thinly slice the aubergine.

3. Place the vegetables, olive oil and salt into a large oven tray and bake for 30 minutes.

4. Stir the vegetables, add the garlic and salmon, and bake for another 30 minutes.

5. Serve.

Notes

This is a super quick and easy dinner, high in fibre, that supplies a healthy source of protein and about 3-4 portions of vegetables per person. Salmon is high in the omega 3 fatty acids EPA and DHA, that are vital for brain health, hormones, cardiovascular health and decreasing inflammation.

The Mediterranean diet has been associated with low levels of cancer, heart disease and other lifestyle illnesses, and is normally packed with fresh vegetables, olive oil and fish. You may have left-over vegetables, which can easily be reused the next day as an easy and healthy salad topped with feta cheese or walnuts and drizzled with balsamic vinegar or balsamic glaze. The dish is loaded with B vitamins, vitamin C & D, magnesium, selenium and potassium, making it a a delicious and nutritious feast.

Approximate micronutrient value per serving:

Vitamins

B1 (Thiamine) - 0.8mg (69%)

B2 (Riboflavin) - 1.0mg (89%)

B3 (Niacin) - 17.8mg (127%)

B5 (Pantothenic Acid) - 3.5mg (69%)

B6 (Pyridoxine) - 2.2mg (173%)

B12 (Cobalamin) - 4.3µg (178%)

Folate - 177.9µg (44%)

Vitamin A - 167µg (24%)

Vitamin C - 255.3mg (340%)

Vitamin D - 487.2IU (81%)

Vitamin E - 12.4mg (83%)

Vitamin K - 33.2µg (37%)

Minerals

Calcium - 74.8mg (7%)

Copper - 0.8mg (84%)

Iron - 6.1mg (34%)

Magnesium - 114mg (36%)

Manganese - 114mg (36%)

Phosphorus - 478.7mg (68%)

Potassium - 1757.4mg (68%)

Selenium - 66.5µg (121%)

Sodium - 1165.7mg (78%)

Zinc - 2mg (25%)

% RDI based on an adult female

Nutrition Information:

Yield: 2 Serving Size: 700g (24.7oz)
Amount Per Serving: Calories: 600kcalTotal Fat: 29.4gNet Carbohydrates: 35.1gFiber: 11.1gProtein: 40.6g

Mediterranean Salmon Tray Bake