Name: Seared Salmon with Roasted Broccoli and Garlic Mash
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6 oz Wild Salmon Fillet; 1.5 cups Broccoli Florets; 150g Yellow Potato, chopped; 2 tbsp Nonfat Plain Greek Yogurt; 1 tsp Extra Virgin Olive Oil; 1 clove Garlic, minced; 1 tsp Fresh Lemon Juice

Nutrition

Per serving

470 calories

Protein: 44g; 37% of calories
Carbs: 38g; 32% of calories
Fat: 16g; 31% of calories

Ingredients

7 items

Instructions

Prep 10 min · Cook 30 min

Preheat your oven to 400°F and line a baking sheet with parchment paper.
Toss the broccoli florets with half of the olive oil and a pinch of sea salt, then spread them on the baking sheet.
Roast the broccoli for 15-20 minutes until the edges are crispy and tender.
Place the chopped potatoes and the garlic clove in a pot of boiling water and cook for 12-15 minutes until fork-tender.
Drain the potatoes and garlic, then mash them thoroughly with the Greek yogurt until creamy.
Season the salmon fillet with salt and pepper.
Heat the remaining olive oil in a non-stick skillet over medium-high heat.
Place the salmon skin-side up in the pan and sear for 4 minutes, then flip and cook for another 3-4 minutes until the center is just opaque.
Plate the salmon alongside the garlic mash and roasted broccoli, finishing with a squeeze of fresh lemon juice over the fish.

Nutrition

Ingredients

Instructions

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