Tag Archives: what seasonings to use on salmon fillet

Easy and Healthy Friday Night Dinner: Salmon with Roasted Carrots, Sweet Potato, and Colored Cauliflower

10 Sep fnd two plates

Fall semester began this week, and with the first week of classes were some quick take-out meals and half dinners (nothing like a couple handfuls of Kashi cereal). As a result, tonight Trusty and I were craving a healthy, satisfying dinner, and nothing seemed to fit the bill better than a thick piece of fish and some hearty roasted vegetables. So we splurged on two pieces of wild Alaskan King Salmon and picked up some carrots, a sweet potato, and a package of colored cauliflower. Colored cauliflower, you say–what’s that?! We said the same thing. A little research revealed this information:

  • Orange cauliflower contains 25 times the level of Vitamin A in the traditional white variety. The color comes from a natural mutation originally found in cauliflowers grown in a Canadian field in the 1970s.
  • Green cauliflower has been available in the US since the early ’90s. It’s actually cross between broccoli and cauliflower (and to me tastes more like broccoli than cauliflower).
  • Purple cauliflower is caused by the presence of the antioxidant anthocyanin, which also is found in red cabbage and red wine. It has a milder taste than traditional cauliflower, but is still very creamy, sweet, and slightly nutty.

    Delicious and pretty!

The preparation for this meal is wonderfully minimal. And lucky me, Trusty did all the cooking. Basically, you cut, season, then throw everything into the oven. This makes clean-up easy too–everything is roasted on baking sheets covered in aluminum foil, so you just throw the foil away–no scrubbing involved.

Here are our cast of characters: 1 sweet potato, a package of colored cauliflower, 2 carrots, and just under 1 pound of Wild Alaskan King Salmon (not pictured: 1 lemon (he's camera shy)).

Because the veggies will need to cook longer, get them prepped and in the oven first, then prep the salmon. When the veggies have 15 minutes left to cook, slide the salmon into the oven and there will be just enough time for it to cook, then rest, before the veggies finish up and it’s time to eat!

yum yum yum

To prepare the vegetables:

  • First, wash your veggies! Pre-heat the oven to 400°F.
  • Slice the carrots and sweet potato into wedges–either quartered or halved depending on the thickness. If you didn’t buy pre-sliced cauliflower, cut it up into florets.
  • Line 2 baking sheets with aluminum foil. This makes for really easy clean-up.
  • Place the carrot and sweet potato wedges on one baking sheet, and the cauliflower on another (this is because the cauliflower take a little longer to cook, so they need their own tray). Drizzle a little olive oil (about 2 tablespoons) and sprinkle salt and pepper over both trays of veggies.  Then, sprinkle some garlic powder over the cauliflower, and some chili powder over the carrots and sweet potatoes (this is only personal preference!).
  • Put both trays in the oven. Sweet potatoes and carrots will need about 30-35 minutes, and the cauliflower will need  about 40 minutes.

To prepare the salmon:

  • Line a baking sheet with aluminum foil, and add a dab of olive oil to the spot where you’ll place the fish fillets (this will make it easier to remove them).
  • Sprinkle salt, pepper, chili powder, and garlic powder on the salmon fillets. Slice up a lemon and add some slices on top.

    Cooking salmon in the oven is my favorite way to prepare it, or almost any kind of fish. It's hands-off and fool-proof, as long as you take the salmon out of the oven when the fat begins to appear. In my opinion it's the best way to keep a piece of fish moist, flakey, and flavorful.

  • Put into the oven (preheated to 400°F) for around 10 minutes (these were thicker pieces of salmon–about 1.5 inches–if you have a thinner fillet, you won’t need as much time).  When the fat/protein begins rising to the surface/sides of the fillet (it’s a whitish liquid), remove the fish from the oven and let it rest for 3-5 minutes.

Enjoy!

Look how pink and moist that fish is--YUM! King Salmon is especially delicious because it has a higher oil content, which gives it a rich (but not fishy) flavor and firm meat.

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