🧡 High-Protein Lemon Garlic Salmon with Roasted Vegetables

🧡 High-Protein Lemon Garlic Salmon with Roasted Vegetables

(Serves 2 | Prep time: 10 mins | Cook time: 20 mins)

This dish is light, full of omega-3s, and bursting with flavour. It supports heart health, muscle repair, and cognitive function — key goals for thriving after 50.

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🧂 Ingredients

For the salmon:

2 salmon fillets (120–150 g each, skin on)

1 tsp olive oil

Juice of ½ lemon

1 clove garlic, crushed

½ tsp Dijon mustard

Salt & freshly ground black pepper

Fresh dill or parsley to serve

For the roasted vegetables:

1 small broccoli head, cut into florets

1 red bell pepper, chopped

1 small red onion, cut into wedges

1 tsp olive oil

½ tsp dried oregano

Pinch of sea salt and pepper

Optional side:

• ½ cup cooked quinoa or brown rice (for extra complex carbs)

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🍳 Method

Preheat oven to 200°C (400°F). Line a baking tray with parchment paper.

Prepare the vegetables — Toss the broccoli, pepper, and onion in olive oil, oregano, salt, and pepper. Spread evenly on the tray and roast for 10 minutes.

Prepare the salmon — In a small bowl, whisk together lemon juice, garlic, mustard, olive oil, salt, and pepper. Brush over the salmon fillets.

Add salmon to tray — After 10 minutes, push the veggies to one side and place the salmon on the tray. Roast for another 10–12 minutes, until the fish flakes easily with a fork.

Serve — Plate the salmon with the roasted vegetables and a squeeze of fresh lemon. Top with dill or parsley and serve with quinoa if desired.

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⚖️ Nutrition (per serving)

 

✅ High in:

• Omega-3 fatty acids (for heart and brain health)

• Vitamin D and B12 (for energy and bone strength)

• Lean protein (for muscle maintenance)