Baked Potatoes with Salmon Recipe: Simple and Delicious

by

  • 700 g small potatoes
  • Salt, to taste
  • 4 tablespoons olive oil (divided)
  • Oregano, to taste
  • Ground peppers, to taste
  • Dried garlic, to taste
  • 700 g salmon fillet
  • 1 tablespoon lemon juice
  • 1 teaspoon honey

Instructions

Prepare the potatoes:

  1. Boil potatoes   : Wash and peel the potatoes. In a large pot, bring salted water to a boil. Add the potatoes and cook for 7 minutes. Drain and let cool slightly. Once manageable, cut in half or quarters depending on size.
  2. Seasonal Potatoes   : Preheat the oven to 200°C (392°F). In a large bowl, toss the boiled potatoes with 2 tablespoons of olive oil, a generous pinch of oregano, ground peppers and dried garlic.

Preparing the salmon:

  1. Marinate the salmon   : In another bowl, combine 2 tablespoons of olive oil, ground peppers, a pinch of salt, 1 tablespoon of lemon juice, and 1 teaspoon of honey to create a marinade. Cut the salmon into equal pieces and toss them in the marinade, making sure each piece is well coated.

Cook:

  1. Arrange and bake   : Arrange the seasoned potatoes and marinated salmon on a baking sheet lined with parchment paper. Make sure they are evenly distributed. Bake in the preheated oven for 20-25 minutes or until the salmon is cooked through and the potatoes are golden brown and crispy.

Serve:

  1. Garnish and serve   : Remove from oven and allow to cool slightly. Garnish with fresh herbs as desired and serve warm.

Nutritional details

This baked potato and salmon dish is not only delicious, but it also offers many health benefits, making it a nutritious choice for any meal:

  • Salmon   : Rich in omega-3 fatty acids, which are essential for cardiovascular health and brain function. Salmon is also an excellent source of protein and vitamins B12 and D.
  • Potatoes   : They are a good source of vitamin C, potassium and dietary fiber. They are also rich in carbohydrates, which provide energy to the body.
  • Olive Oil   : Contains heart-healthy monounsaturated fats. It is also a good source of antioxidants.
  • Herbs and spices   : Ingredients like garlic, oregano, and peppers add flavor without the calories and contain antioxidants, which help fight oxidative stress in the body.

Healthier ingredient substitutions

To make this dish even healthier consider the following substitutions:

  • Reduced Sodium   : Use less salt in the cooking process and choose a variety of low-sodium ingredients such as tomato paste when using in the marinade.
  • Increase the vegetables   : Add more colorful vegetables like spinach, peppers, or asparagus to the pan to increase your fiber and nutrient intake.
  • Whole grain side   : Serve with a whole grain side like quinoa or farro for more fiber and a more balanced meal.

Presentation Tips

Enhance this dish with smart portion suggestions to make it a standout meal:

  • With a Salad   : Pair the salmon and baked potatoes with a fresh arugula salad dressed with lemon juice and olive oil for a light and refreshing side dish.
  • Herb Garnish   : Enhance the flavor and presentation of your dish with additional fresh herbs like dill or parsley sprinkled on top before serving.
  • For special occasions   : Serve with a glass of white wine, such as Chardonnay or Pinot Grigio, which complements the rich flavors of the salmon.

Seasonal adjustments

Adapt this recipe to align with seasonal produce for added freshness and flavor:

  • Spring   : Add fresh peas or cherry tomatoes for a burst of sweetness.
  • Summer   : Add slices of zucchini or yellow squash to the baking sheet for a summery vegetarian twist.
  • Fall/Winter   : Include root vegetables like carrots or parsnips for their earthy flavor and nutritional benefits.

Food safety

Important considerations for preparing and storing the dish safely:

  • Proper storage   : Refrigerate leftovers within two hours of cooking. Store in an airtight container to maintain freshness and avoid contamination.
  • Reheating   : When reheating, ensure the dish is heated to an internal temperature of 165°F for safe consumption.

This baked salmon and potato recipe not only makes a delicious meal, but it also offers nutritional benefits that can be enhanced with healthy substitutions and sensible portion suggestions. Whether you’re cooking for a weeknight dinner or a special occasion, this dish is versatile, satisfying, and nutritious.

Leave a Comment