Japanese Salmon & Vegetable Tray Bake
A scrumptious, nutritious, quick and easy, Japanese-influenced tray bake that contains healthy protein and veg.
Ingredients
- 280g (9.9oz) wild-caught salmon
- 2 large bell peppers
- 160g (5.6oz or 1.5 cups) green beans
- 160g (5.6oz or 1.5 cups) red cabbage
- 30g (1oz or 2 tbsp) soy sauce (gluten-free)
- 30g (1oz or 2 tbsp) rice wine vinegar
- 1 tbsp grated ginger
- 1 clove minced garlic
- 1 tbsp extra virgin coconut oil
- 1 tbsp black sesame seeds
Instructions
- Preheat the oven to 180C/350F degree fan
- Cut the peppers and green beans, thinly slice the red cabbage, and arrange in a large oven dish with the salmon.
- Melt the coconut oil, then combine with the vinegar, soy sauce, ginger and garlic, stir well, and drizzle over the vegetables and fish.
- Bake for 30 minutes and then remove from the oven, sprinkle with sesame seeds and serve.
Notes
This is a super easy and healthy low-carb dish to whip up if you are running out of time or ideas for dinner. The meal is loaded with vitamin B, vitamin D, vitamin C, and minerals potassium and selenium. One serving provides 42.4g of protein and 3-4 portions of vegetables, making it a super dish for anyone following a weight-loss protocol. Salmon is rich in omega 3 fatty acids, which are vital for supporting cardiovascular and hormonal health, and can help lower inflammation, therefore this meal can also be used in an autoimmune protocol.
Approximate micronutrient value per serving:
Vitamins
B1 (Thiamine) - 0.6mg (54%)
B2 (Riboflavin) - 1.0mg (93%)
B3 (Niacin) - 16.6mg (119%)
B5 (Pantothenic Acid) - 3.3mg (66%)
B6 (Pyridoxine) - 2.1mg (161%)
B12 (Cobalamin) - 4.3µg (178%)
Folate - 164.2µg (41%)
Vitamin A - 187.6µg (27%)
Vitamin C - 280.9mg (374%)
Vitamin D - 487.2IU (81%)
Vitamin E - 7.7mg (51%)
Vitamin K - 83.7µg (93%)
Minerals
Calcium - 149.5mg (15%)
Copper - 0.6mg (69%)
Iron - 3.7mg (21%)
Magnesium - 99.8mg (31%)
Manganese - 0.7mg (39%)
Phosphorus - 456.7mg (65%)
Potassium - 1581.9mg (61%)
Selenium - 67.7µg (123%)
Sodium - 1058mg (71%)
Zinc - 1.9mg (24%)
% RDI based on an adult female
Nutrition Information:
Yield: 2 Serving Size: 500g (17.6oz)Amount Per Serving: Calories: 458kcalTotal Fat: 20.6gNet Carbohydrates: 19.1gProtein: 42.4g
