Dinner Tonight: Baked Salmon with Vegetables

I am often in the mood for seafood so I created this quick, easy recipe for baked salmon and vegetables. Salmon is a great tasting way to get anywhere between 20-30 grams of protein into your diet. The protein creates a full feeling that will leave you satisfied and feeling great. Salmon is also full of omega-3's and the "good kind of fat", so eat up!

Here's what you'll need:

• 4-6 oz. of a fresh salmon fillet (some grocery stores sell them with the skin off, and some grocery stores like Big Y also sell marinaded salmon fillets as well)
• 2-4 cups of any type of vegetable you like (For this I used 1 whole zucchini and 1 cup of mushrooms)
• Ground black pepper
• Crushed red pepper
• Garlic powder
• Non-stick cooking spray, like Pam
• A little extra virgin olive oil
• Tin foil and a baking sheet
• 1 Ziploc bag

To Prep:

• Preheat the oven to 450 degrees
• Rinse the veggies and cut up to the size you like
• Put the veggies in a bag, pour a little extra virgin olive oil on them (you shouldn't need any more than 1-2 teaspoons)
• Sprinkle as much black pepper, crushed red pepper and garlic powder that you like
• Close the ziplock bag and shake it, making sure all the veggies are covered
• Rub the spices over the salmon fillet

Once the oven is preheated, place the salmon fillet with the skin side down on one side of the non-stick baking sheet, spray a little cooking spray on the baking sheet where the veggies will go. 


Bake everything on 450 degrees for about 15 minutes, or until the salmon is cooked through. The veggies may cook a little quicker or take a little longer, depending on your choice.

Eat it. Enjoy it. And drink a little wine with it.

Nutritional Information: 4 oz. of salmon is about 200 calories, about 28 grams of protein, and about 9 grams of fat.1 whole zucchini with skin is about 35 calories, 1 cup of sliced mushrooms is about 15 calories.