Roasted Soy-Ginger Salmon and Broccoli
Up the flavor and the health benefits of your weeknight meals with this quick and nutritious one-pan salmon and broccoli bake.
Simply steamed, we’ll admit broccoli can get a little boring. But spiked with a mixture of soy sauce, grated ginger, and sesame oil, and roasted in a hot oven, it’s sensational. Add some salmon, and you’ve got a quick, healthy dinner, all baked in the same pan. Pairing foods like these boosts the nutrients you get and is an easy and delicious way to improve your diet and health, says Joan Salge Blake, a registered dietitian and assistant clinical professor of nutrition at Boston University.
To make this recipe you will need a small bowl, a grater, a whisk and a small heavy baking pan or pie dish.
Nutrition information (per serving)*: Total Fat (13.4g); Carbohydrates (7g); Sodium (616mg); Sugar (2g); Fiber (3g); Cholesterol (94mg); Protein (38g)
3/4-pound salmon (about 1-inch to 1 1/2-inch thick, cut into 2 roughly equal pieces)
2 cups big broccoli florets (the bagged kind works well)
2 Tbsp. low-sodium soy sauce
1 tsp. sesame oil
1 tsp. freshly grated ginger
1. Preheat the oven
Preheat the oven to 425 F.
2. Put salmon and broccoli on the pan
Place the salmon (skin side down) and broccoli in a small, heavy baking pan or pie dish, snuggling all the pieces close together but not quite touching.
3. Make the marinade
Whisk the remaining ingredients to blend in a small bowl and drizzle evenly over the broccoli and salmon.
4. Bake and serve
Bake for 10 to 15 minutes, or until the broccoli is tinged with brown and small white beads of fat (that’s the good stuff!) begin to appear on the surface of the fish. Serve immediately.
- Research shows that people who eat fish high in omega-3s (like salmon) are less likely to develop rheumatoid arthritis (RA). In people who already have the disease, marine omega-3s may help reduce joint swelling and pain. Nutrition experts recommend a 3- to 6-ounce serving of fish like salmon two to four times a week to help lower inflammation and protect the heart.
- Pairing the right ingredients, like salmon and broccoli is a great way to enjoy the benefits of combined nutrients. When these ingredients are roasted together to help the body build strong bones.
- Ask your fishmonger to cut your salmon from the head end of the fish; it’s usually more uniformly thick there, so all your pieces will cook at the same rate.
*Disclaimer: All nutritional information provided is approximate and based on USDA measurements. Actual amounts may vary based on exact ingredients used, how they are prepared and serving size.
Stay in the Know. Live in the Yes.
Join the Live Yes! Arthritis Network. Tell us a little about yourself and you will receive emails packed with the latest information and resources to live your best life and connect with others.