Looking for a quick and easy meal that’s not only delicious but also packed with health benefits? Air fryer salmon and roasted vegetables is the perfect choice, whether it’s a casual weeknight dinner or a special occasion. In this comprehensive guide, we’ll provide you with a slightly different recipe that builds on the original and offers more information on the nutritional aspects and benefits of this delectable dish.
Ingredients:
For the Salmon:
- 1 salmon fillet (about 6 ounces)
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
For the Roasted Vegetables:
- 1 cup broccoli florets
- 1 cup Brussels sprouts, halved
- 1/2 cup sweet potato, diced
- 1/4 cup red onion, diced
For Extra Flavor (Optional):
- 1 tablespoon balsamic vinegar or soy sauce
For a Heartier Meal (Optional):
- Cooked rice or quinoa for serving
Step-by-Step Instructions:
Preparing the Salmon:
- Preheat your air fryer to 400 degrees Fahrenheit.
- In a small bowl, combine the olive oil, salt, and black pepper. Brush the salmon fillet with the olive oil mixture.
- Place the seasoned salmon fillet in the air fryer basket and cook for 6-8 minutes, or until it’s cooked through.
- For extra crispy salmon, you can cook it for 1-2 minutes longer.
Preparing the Roasted Vegetables:
- While the salmon is cooking, add the broccoli, Brussels sprouts, sweet potato, and red onion to a large bowl.
- Toss the vegetables with the remaining olive oil mixture or, for extra flavor, add a tablespoon of balsamic vinegar or soy sauce.
- Once the salmon is done, remove it from the air fryer basket and add the vegetables.
- Cook the vegetables for 10-12 minutes, or until they are tender and have a nice roasted texture.
Serving:
- Plate the salmon and roasted vegetables immediately.
- For a heartier meal, consider serving them over a bed of cooked rice or quinoa.
Tips and Tricks:
- If you don’t have an air fryer, you can bake the salmon and vegetables in a preheated oven at 400 degrees Fahrenheit for 12-15 minutes, or until they are cooked through.
- Don’t hesitate to experiment with different vegetables or try adding a pinch of red pepper flakes for a spicier kick.
Variations and Substitutions:
- This recipe isn’t limited to salmon; you can use other fish options like cod, halibut, or tilapia.
- If you’re not a fan of broccoli, Brussels sprouts, or sweet potato, consider substituting them with your preferred veggies, such as carrots, zucchini, or mushrooms.
Nutritional Information:
A typical serving of this air fryer salmon and roasted vegetables, which includes about 6 ounces of salmon and 1 cup of vegetables, contains approximately:
- Calories: 350
- Fat: 15 grams
- Saturated fat: 3 grams
- Carbohydrates: 30 grams
- Fiber: 5 grams
- Protein: 35 grams
Benefits of Eating Salmon and Roasted Vegetables:
Salmon Benefits:
Salmon is not just incredibly delicious; it’s also a nutritional powerhouse. It’s rich in protein, omega-3 fatty acids, and essential vitamins like B12 and D. Omega-3 fatty acids promote heart health, brain function, and eye health, while vitamins B12 and D are essential for bone health and immune function.
Roasted Vegetables Benefits:
The roasted vegetables in this dish are a treasure trove of vitamins, minerals, and antioxidants. Plus, they’re low in calories and fat, making them a fantastic addition to any meal.
In conclusion, air fryer salmon and roasted vegetables is a quick, healthy, and mouthwatering dish that you can enjoy for any occasion. It’s versatile, allowing you to make it your own with various substitutions and flavor-enhancing options. With the nutritional benefits of salmon and roasted vegetables, it’s not just delicious but also a wise choice for a balanced diet. Try it out and savor the delightful combination of succulent salmon and perfectly roasted veggies. Your taste buds and your body will thank you!
