Maple Dijon Salmon Tray Bake

Written by Gabi Meltzer, Registered Dietician, August 2024

Ingredients

Serves 4 

Time: 15 mins prep, 45 mins cooking

4 salmon fillets, about 100g each

Olive oil

1/4 tsp paprika

1/4 tsp garlic powder

1/8 tsp smoked paprika

1/8 tsp cayenne pepper

Salt and pepper

Any mixed veggies to roast

I used Woolworths 1.5kg roast vegetables (pumpkin, zucchini, red onion, peppers, rosemary)

Olive oil

Salt 

Pepper

Maple mustard sauce

1 tbsp dijon mustard

1 tbsp maple syrup

1 tbsp fresh parsley, chopped

1/8 tsp apple cider vinegar

Pinch smoked paprika

Salt & pepper

Directions 

1. Preheat the oven to 200 degrees C (fan)

2. Toss the roast veggies together on a lined baking tray with olive oil and season with salt & pepper. Bake for 25-30 minutes.

3. While the veggies bake, prepare the maple mustard sauce by combining the sauce ingredients together in a bowl and whisking them together until smooth.

4. Remove the veggie sheet pan from the oven after 25-30 minutes and toss. Add the salmon fillets to the centre of the pan.

5. Combine the spice mix for the salmon in a small bowl and generously season each fish fillet. Brush about 1 tsp of the maple dijon sauce over the top of each salmon then drizzle with olive oil.

6. Place the sheet pan back into the oven to finish cooking for about 15 minutes, until the salmon is cooked to your liking.

7. Pour the rest of the maple dijon sauce over the fish and veggies before serving.

8. Serve with a fresh side salad to lighten the meal, if you like.

Note: You can use any vegetables here to roast: try to mix a variety of colours, for example red onion/beetroot, patty pans/yellow peppers, radishes/red peppers/tomatoes, brussel sprouts/zucchini/green peppers/broccoli, cauliflower/parsnips, butternut/pumpkin/carrots- the more variety the better 🙂

You could also serve this on a bed of brown rice/quinoa/bulgar wheat/barley to bulk it up more, or add chickpeas/butter beans/lentils to the tray bake to add more plant diversity. 

I try to make salmon at least once a week in our home so that we get our omega 3’s in! And I usually make enough for leftovers the next day to get 2 serves per week.

This Salmon Tray Bake is one of my favourite weeknight easy recipes. You need a bit of prep time to put the veggies in the oven, but no need to sit around and wait. 

Do you know?

Omega-3 fatty acids are essential fats that play a crucial role in maintaining overall health. Since our bodies can’t produce omega-3s on their own, it’s important to include omega-3-rich foods (like fatty fish, flaxseeds, and walnuts) or supplements in your diet. Other fatty fish besides salmon that is rich in omega-3 includes: herring, sardines, pilchards, mackerel- these are rich in EPA and DHA - the active forms of omega-3. Plant-based omega-3 sources like flaxseeds and walnuts still need to be converted from ALA  into these active forms. 

The conversion of ALA into EPA and DHA is quite inefficient in humans. Studies suggest that only about 5-10% of ALA is converted to EPA, and only 0.5-5% is converted to DHA. This means that the body gets far less EPA and DHA from plant sources like flaxseeds and walnuts compared to directly consuming them from fish.

For those who follow a plant-based diet, it’s important to consume adequate amounts of ALA-rich foods like flaxseeds and walnuts. However, they may also consider algae-based supplements, which provide EPA and DHA directly, similar to fish oil. Consuming fatty fish is the most efficient way to increase EPA and DHA levels, offering direct benefits for heart, brain, skin, immune, eye, prenatal and infant health and for its anti- inflammatory properties in prevention of lifestyle disease and autoimmune conditions.

For personalised guidance on finding a more positive relationship with food, exercise, and your body, book a consultation here: https://www.gabimeltzerdietician.com/book-online.