Salmon Bites with Broccoli
Salmon Bites with Broccoli is a delicious and healthy dish that combines tender, perfectly seasoned pieces of salmon with vibrant, crunchy broccoli. This simple yet flavorful meal is packed with protein, omega-3 fatty acids, and essential vitamins, making it a great choice for a nutritious lunch or dinner. The savory salmon pairs beautifully with the mild bitterness of the broccoli, creating a balanced, satisfying plate that’s both light and filling. Whether you’re cooking for yourself or serving it to guests, this dish is sure to impress with its vibrant colors and fresh flavors!
Ingredients:
For the Salmon Bites:
1 lb (450g) fresh salmon fillet, skin removed
2 tbsp olive oil
1 tbsp lemon juice
1 tsp garlic powder
1 tsp onion powder
1/2 tsp smoked paprika (optional)
Salt and pepper to taste
1 tbsp fresh dill or parsley (optional for garnish)
For the Broccoli:
2 cups fresh broccoli florets
1 tbsp olive oil
1/2 tsp garlic powder
Salt and pepper to taste
1 tbsp lemon zest (optional)
Instructions:
1. Prepare the Salmon:
Preheat the oven to 400°F (200°C).
Cut the salmon fillet into bite-sized pieces, about 1-2 inches each.
In a bowl, mix olive oil, lemon juice, garlic powder, onion powder, smoked paprika, salt, and pepper.
Toss the salmon bites in the mixture, ensuring they’re fully coated.
2. Prepare the Broccoli:
Steam or blanch the broccoli florets for 2-3 minutes until bright green and tender (but still crisp). Alternatively, you can sauté it.
If sautéing: In a large pan, heat olive oil over medium heat and add the broccoli florets. Season with garlic powder, salt, and pepper, and cook for 5-7 minutes until tender.
3. Cook the Salmon Bites:
Lay the seasoned salmon pieces on a parchment-lined baking sheet in a single layer.
Bake for 10-12 minutes or until the salmon is cooked through (internal temperature should be 145°F or 63°C).
4. Combine and Serve:
Once the salmon bites are cooked, remove them from the oven.
Serve the salmon bites alongside the broccoli. Garnish with fresh dill or parsley, and add a squeeze of lemon juice over the top for extra flavor.
Tips:
For a crispy finish, you can also pan-sear the salmon bites in a hot skillet with a little olive oil for 2-3 minutes on each side after baking.
Feel free to add other vegetables like bell peppers or zucchini to make the dish even more colorful.
Salmon (per 3 oz portion)
Calories: 180-220 kcal
Protein: 22-25 g
Fat: 10-15 g
Omega-3 Fatty Acids: 1.5-2.5 g (depending on the type of salmon)
Carbohydrates: 0 g
Vitamin D: 570 IU (over 70% of daily value)
Vitamin B12: 2.5 µg (over 100% of daily value)
Selenium: 30-35 µg (about 50% of daily value
Enjoy your tasty and healthy Salmon Bites with Broccoli! Let me know if you need more details or adjustments.