Broiled Salmon with Vegetable Fries and Yogurt-Garlic Dip
Excellent meal full of flavors and vitamins for the entire family, which will definitely be popular as healthy lunch or dinner. This broiled salmon with vegetable fries and yogurt-garlic dip is very easy to prepare and its nutritional values are gratifying too.
The food is rich in protein and healthy fats, with only 14 g of carbohydrates per serving. Huge advantage of salmon is its high content of omega-3 fatty acids. These fatty acids help the immune and circulatory system and contribute to hormonal balance.
Salmon can be prepared on charcoal on the outside grill, or simply at home on a grill pan. It is the best to choose a wild-caught salmon in the store, because farmed salmons are less nutritionally valuable and many times they are colored.
I used tasty and healthy vegetable fries in this recipe, instead of classic french fries. Prepare vegetable fries from any root vegetable you choose. Carrot, zucchini, and celery fries are delicious, but beetroot or kohlrabi fries are also very good. I used carrot and zucchini, from which nutritional values are calculated.
And the cherry on the top in this recipe is a simple yogurt-garlic dip made only from 4 ingredients that will make the whole meal awesome.
Ingredients
- 300g (10oz) salmon
- 1 tsp. oil (avocado, coconut oil..) (I recommend this one)
- a pinch of sea salt (I recommend this one)
- 4 handfuls fresh spinach
- Vegetable fries:
- 400g (14oz) carrots (or other vegetable)
- 1 zucchini
- ¼ tsp. ground black pepper
- ¼ tsp. sea salt (I recommend this one)
- 2 tsp. olive oil (I recommend this one)
- Sauce:
- 4 Tbsp plain yogurt
- fresh basil
- a pinch of sea salt
- 1 to 2 cloves garlic
Instructions
- Wash vegetables and cut them into fries.
- In a bowl, mix vegetable fries with olive oil, sea salt, and spices.
- You can sprinkle fries with sesame seeds or flaxseeds as well. Put the fries onto a baking sheet lined with parchment paper and bake at 205 degrees Celsius (400 °F) for approximately 20 minutes.
- Bake fries until they turn brown.
- Rinse salmon and, if needed, remove scales. In a pan, broil salmon with a bit of oil for 3 to 4 minutes on each side over medium heat.
- When almost done, sprinkle with a pinch of sea salt.
- In a blender, blend together peeled garlic, basil, yogurt, and salt.
- Wash fresh spinach and sauté in a dry pan.
- Serve warm salmon on top of the spinach, pour yogurt-garlic dip over it, and as a garnish add the vegetable fries.
| Preparation time | 40 minutes | |
| Yields | 2 servings |
| Nutritional information / 1 serving | ||
| Calories | 440 Kcal | |
| Carbohydrates | 14 g | |
| Fiber | 9 g | |
| Proteins | 37 g | |
| Fat | 21 g | |
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