I know you are going to love this spicy Sriracha salmon meal! It’s full of protein, brain and heart healthy fats from salmon and extra virgin olive oil, and rich in nutrients and fibre from the veggies. Plus you’re getting in 1.5 serves of your daily vegetable intake in one meal.
When it comes to week night dinners we all want something quick, easy and healthy with minimal fuss or ingredients. My one pan dinners are perfect for this! Simply throw together a source of protein, a whole lot of veggies, and a delicious but clean homemade marinade to bring it all together. My aim is to show you all how easy healthy cooking can be.
Health Benefits of Salmon
- Rich in omega-3 (EPA & DHA) – known to contribute to healthy brain and heart function, healthy joints and skin, better eyesight, decreasing inflammation, lowering blood pressure, raise HDL (“good”) cholesterol, prevent ADHD, Alzheimer’s and Parkinson’s, reduce cancer and cardiovascular disease risk.
- Great source of high quality protein – 100g salmon contains approx. 21g protein, essential for maintenance and repair of cells and tissues.
- High in a variety of B vitamins – B vitamins are essential for metabolism, energy production, creating and repairing DNA, and work together for optimal brain and nervous system function. Salmon contains vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6, B9 (folic acid) and B12.
- More potassium than a banana of equivalent grams. Potassium helps to control blood pressure and prevent excess water retention.
- Source of selenium – an essential trace mineral vital for thyroid and hormone function, and protecting line health.
- Contains antioxidant Astaxanthin – this antioxidant reduces oxidation of LDL (“bad) cholesterol and raises HDL (“good”) cholesterol, thereby lowering the risk of cardiovascular disease.
More on Omega-3s
Oily fish contain omega-3s, which are polyunsaturated fatty acids. Omega-3s are classed as essential fatty acids as our body can’t synthesise (make them) ourselves, so we need to obtain them from our diet. There are 4 main types of omega-3; eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and docosapentaenoic acid (DPA) – commonly found in marine oils, and α-linolenic acid (ALA) – found in plant oils.
Aiming for 2-3 serves (100-150g each) of fish including oily fish per week is an important part of a healthy diet, and recommended by the Australian Dietary Guidelines and Heart Foundation. This provides around 250–500mg of marine-sourced omega-3s (EPA & DHA) per day. Remember most people don’t eat oily fish everyday, but our body can store the omega-3 for later use.
One-Pan Sriracha Salmon with Veggies & Lemon Yogurt Dressing
- 2x 125-150g pieces of wild caught salmon
- 3 cups of vegetables of your choice, chopped (I used 1 bunch bok choy, broccoli, brussel sprouts & fennel)
- 1 tbls Sriracha sauce
- 2 tbls Extra Virgin Olive Oil (I use Cobram Estate Premiere as it’s highest on antioxidants – the health benefits are well worth the extra couple of $)
- 1 lemon, halved
- 1-2 tbls natural/Greek yogurt
- Few sprigs of fresh parsley, chopped
- Preheat oven to 180 degrees C and line a baking tray with baking paper.
- In a mug or small bowl whisk the Extra Virgin Olive Oil (EVOO) with Sriracha sauce until combined.
- Chop veggies and place them on the baking tray. Pour most of the Sriracha and EVOO sauce over the veggies and toss to combine (leave a little to drizzle on the salmon).
- Bake veggies in the oven for about 20 minutes.
- Carefully remove the veggie tray from the oven and add the salmon to the same tray. Drizzle the remaining Sriracha EVOO sauce over the salmon and squeeze 1/2 lemon juice over the salmon.
- Bake salmon and veggies in the oven for a further 15 minutes or until salmon is cooked through (this depends on how thick the salmon is).
- Meanwhile, in a small bowl or mug whisk together the juice of 1/2 lemon with the yogurt and parsley.
- Once ready, remove salmon and veggies from the oven, plate up and drizzle the salmon with the yogurt dressing.