Simply Baked Salmon and Crunchy Salad

GF DF NF SF Oct 21, 2023

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Salmon is my preferred fish, but I don't tend to have it too often because it's fairly expensive. I always pick it up when on sale though, because it's a fantastic source of Omega-3s. These simply baked fillets are made in just a few minutes, and pair great with a crunchy salad, consisting of seasoned raw peppers, onions, and tomatoes.

SALMON
- 9 oz (255 g) Salmon
- 1/2 tsp (1.5 g) Garlic powder
- 1/2 tsp (1.5 g) Onion powder
- 1/2 tsp (2 g) Lemon pepper
- 1 tbsp (15 g) Lemon juice

SALAD
- 1 medium (110 g) Onion
- 3 medium (300 g) Tomato
- 3 medium (360 g) Bell pepper
- 4 tsp (20 g) Minced garlic
- 2 tbsp (30 g) Lemon juice
- 1 tbsp (15 g) Extra virgin olive oil
- 1 tbsp (15 g) Hot sauce
- 1 tbsp (3 g) Parsley, dried
- 1 tbsp (3 g) Thyme, dried
- 1 tbsp (3 g) Basil, dried
- 2 tsp (8 g) Lemon pepper
- 1 tsp (3 g) Garlic powder

1. Preheat your oven to 400F and line a cookie sheet with parchment paper

2. Add your salmon to the pan, and season the top and sides with garlic, onion, and lemon pepper, or any other desired seasinings

3. Bake at 400F for about 14 minutes, or until the thickest part reaches 145F. You can also air fry at 400F for about 10 minutes. Squeeze on some lemon juice

4. As the fish cooks, wash and cut your vegetables, and add to a medium bowl. Season and mix to make your crunchy salad

https://www.poormanprotein.com/recipes/salmon-and-crunchy-salad

Description

Salmon is my preferred fish, but I don't tend to have it too often because it's fairly expensive. I always pick it up when on sale though, because it's a fantastic source of Omega-3s. These simply baked fillets are made in just a few minutes, and pair great with a crunchy salad, consisting of seasoned raw peppers, onions, and tomatoes.

Time

Prep Time:

4 minutes

Cook Time:

14 minutes

Total Time:

18 minutes

Cost

Total Cost:

Cost per Serving:

$2.54

Ingredients

Serving(s)

Salmon

9 oz Salmon
1/2 tsp Garlic powder
1/2 tsp Onion powder
1/2 tsp Lemon pepper
1 tbsp Lemon juice

Salad

1 medium Onion
3 medium Tomato
3 medium Bell pepper
4 tsp Minced garlic
2 tbsp Lemon juice
1 tbsp Extra virgin olive oil
1 tbsp Hot sauce
1 tbsp Parsley, dried
1 tbsp Thyme, dried
1 tbsp Basil, dried
2 tsp Lemon pepper
1 tsp Garlic powder

Instructions

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1. Preheat your oven to 400F and line a cookie sheet with parchment paper
2. Add your salmon to the pan, and season the top and sides with garlic, onion, and lemon pepper, or any other desired seasinings
3. Bake at 400F for about 14 minutes, or until the thickest part reaches 145F. You can also air fry at 400F for about 10 minutes. Squeeze on some lemon juice

4. As the fish cooks, wash and cut your vegetables, and add to a medium bowl. Season and mix to make your crunchy salad

Nutrition Facts

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Servings: 3

Calories: 231

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Total Fat: 9.5g (12 %)

Saturated Fat: 1.5g (8 %)

Polyunsaturated Fat: 1.5g

Monounsaturated Fat: 4.9g

Cholesterol: 39mg (13 %)

Sodium: 482mg (21 %)

Total Carbohydrate: 17.8g (6 %)

Fiber: 4.7g (17 %)

Net Carbs: 13.1g

Total Sugar: 8.5g

Protein: 20.8g (42 %)

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Vitamin B12: 3.53mcg (147 %)

Vitamin D: 9.27mcg (46 %)

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Calcium: 82mg (6 %)

Iron: 3.23mg (18 %)

Magnesium: 61mg (15 %)

Potassium: 879mg (19 %)

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Glycemic Index

:

31.1

Glycemic Load

:

6.5

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