This healthy roasted brussels sprouts and salmon recipe offers a deliciously simple way to enjoy a nutritious meal. The combination of crispy brussels sprouts, tender salmon, and fresh arugula creates a balanced dish that's rich in flavors and nutrients. Perfect for a quick weeknight dinner or a special occasion, this recipe is sure to please.
Photos of Healthy Roasted Brussels Sprouts and Salmon Recipe
While most ingredients in this recipe are common, you might not always have arugula or mustard seed powder on hand. Arugula adds a peppery freshness to the dish, so look for it in the fresh greens section. Mustard seed powder provides a subtle depth of flavor; check the spice aisle for this ingredient.
Ingredients For Healthy Roasted Brussels Sprouts And Salmon Recipe
Brussels sprouts: Small, round, leafy green vegetables that become tender and slightly sweet when roasted.
Extra virgin olive oil: A high-quality oil with a rich flavor, used for roasting and marinating.
Kosher salt: A coarser-grained salt that enhances the flavor of the ingredients.
Black pepper: Adds a slight heat and depth to the dish.
Brown mustard: A tangy and slightly spicy condiment that complements the salmon.
Salmon fillet: A rich, flavorful fish that's high in omega-3 fatty acids.
Arugula: A leafy green with a slightly peppery taste, adding freshness to the dish.
Lemon: Provides acidity to balance the flavors and brighten up the dish.
Mustard seed powder: Adds a subtle, earthy flavor to the roasted brussels sprouts.
One reader, Filippo Mcfarlane says:
This healthy roasted brussels sprouts and salmon recipe is a winner! The crispy sprouts and perfectly marinated salmon create a delicious, balanced meal. The arugula salad adds a refreshing touch. Simple, nutritious, and absolutely tasty!
Techniques Required for Roasting Brussels Sprouts and Salmon
How to preheat the oven: Set the oven to the desired temperature (350 degrees F in this case) and allow it to reach that temperature before placing any food inside.
How to spread brussels sprouts on a baking sheet: Arrange the brussels sprouts in a single layer on the baking sheet to ensure even cooking.
How to drizzle with olive oil: Pour the olive oil in a thin stream over the brussels sprouts to coat them evenly.
How to season with salt and pepper: Sprinkle the salt and pepper evenly over the brussels sprouts.
How to toss to coat: Use your hands or a spoon to mix the brussels sprouts with the olive oil, salt, and pepper until they are evenly coated.
How to marinate the salmon: Combine the olive oil, salt, pepper, and brown mustard, then spread this mixture over the salmon fillet and let it sit for 20 minutes.
How to pan fry the salmon: Heat olive oil in a pan over medium heat, then cook the salmon for about 4 minutes on each side until it reaches your desired level of doneness.
How to toss arugula with dressing: Mix the arugula with lemon juice, olive oil, and salt in a bowl until the leaves are evenly coated.
How to sprinkle mustard seed powder: Evenly distribute the mustard seed powder over the roasted brussels sprouts.
How to plate the dish: Arrange the salmon, brussels sprouts, and arugula on a serving plate, and squeeze a bit of lemon juice over the salmon before serving.
How To Make Healthy Roasted Brussels Sprouts with Salmon
For ultimate brain food, try these roasted Brussels sprouts served with salmon. It’s also high in protein as developed by Max Lugavere.
Serves:
Ingredients
- 1cupBrussels sprouts,trimmed and halved
- 5tbspextra virgin olive oil,divided
- 1tspkosher salt,plus more to taste
- ¾tsppepper,plus more to taste
- 1tbspbrown mustard
- 1salmon fillet,wild
- 1cuparugula,fresh
- ½lemon,plus more to taste
- ⅛tspmustard seed powder
Instructions
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Preheat the oven to 350 degrees F.
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Spread the Brussels sprouts on a small baking sheet. Drizzle with 2 tablespoons of olive oil and season with ½ teaspoon salt and ½ teaspoon pepper. Toss to coat.
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Bake for 45 to 50 minutes, or until the sprouts are browned and crispy.
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Marinate the salmon by combining 1 tablespoon of olive oil, ⅛ teaspoon salt, ⅛ teaspoon pepper, and the brown mustard.
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Place the salmon, skin-side down, in a glass baking dish and pour the mustard mixture over it. Spread the mixture evenly over the salmon, then marinate at room temperature for 20 minutes.
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In a medium bowl, toss the arugula with the lemon juice, 1 tablespoon of olive oil, and salt to taste.
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Heat the remaining tablespoon of olive oil in a medium pan over medium heat. Pan fry the salmon for about 4 minutes on each side, or until cooked to your desired level of doneness. Transfer to a serving plate.
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Sprinkle the Brussels sprouts with the mustard seed powder and plate with the salmon and arugula. Squeeze a bit of lemon juice over the salmon.
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Enjoy!
Nutrition
- Calories: 1487.70kcal
- Fat: 121.81g
- Saturated Fat: 21.55g
- Trans Fat: 0.00g
- Monounsaturated Fat: 64.62g
- Polyunsaturated Fat: 22.88g
- Carbohydrates: 13.68g
- Fiber: 5.68g
- Sugar: 3.25g
- Protein: 85.55g
- Cholesterol: 217.80mg
- Sodium: 1438.28mg
- Calcium: 133.54mg
- Potassium: 1948.91mg
- Iron: 3.92mg
- Vitamin A: 58.90µg
- Vitamin C: 108.68mg
Expert Tip for Perfecting Roasted Brussels Sprouts and Salmon
To achieve perfectly crispy brussels sprouts, make sure they are evenly coated in olive oil and spaced out on the baking sheet. Crowding the brussels sprouts will cause them to steam rather than roast, resulting in less crispiness.
Time-Saving Tips for Preparing Roasted Brussels Sprouts and Salmon
Preheat efficiently: Preheat the oven while you prepare the brussels sprouts and salmon to save time.
Use a single baking sheet: Roast the brussels sprouts and salmon on the same sheet to reduce cleanup and cooking time.
Marinate in advance: Prepare the salmon marinade the night before and let it sit in the fridge to enhance flavor and save time.
Quick arugula prep: Toss the arugula with lemon juice and olive oil while the brussels sprouts and salmon cook.
Substitute Ingredients For Healthy Roasted Brussels Sprouts and Salmon Recipe
brussels sprouts - Substitute with broccoli florets: Broccoli florets provide a similar texture and can be roasted to achieve a comparable flavor profile.
extra virgin olive oil - Substitute with avocado oil: Avocado oil has a high smoke point and a mild flavor, making it a healthy alternative for roasting.
kosher salt - Substitute with sea salt: Sea salt offers a similar texture and flavor, maintaining the seasoning balance of the dish.
pepper - Substitute with white pepper: White pepper provides a similar heat and flavor but with a slightly different color, which can be useful for aesthetic purposes.
brown mustard - Substitute with dijon mustard: Dijon mustard has a similar tangy flavor and creamy texture, making it a suitable replacement.
salmon fillet - Substitute with trout fillet: Trout has a similar fatty texture and flavor profile, making it an excellent alternative to salmon.
arugula - Substitute with baby spinach: Baby spinach has a similar texture and slightly peppery flavor, providing a comparable nutritional profile.
lemon - Substitute with lime: Lime offers a similar acidity and citrus flavor, which can brighten up the dish in the same way.
mustard seed powder - Substitute with ground turmeric: Ground turmeric provides a similar earthy flavor and can add a unique color to the dish.
Presenting a Delightful Roasted Brussels Sprouts and Salmon Dish
Choose a pristine white plate: The clean, white background will make the vibrant colors of the brussels sprouts, salmon, and arugula pop, creating a visually appealing contrast.
Arrange the brussels sprouts artistically: Place the roasted brussels sprouts in a neat, circular pattern around the edge of the plate. This not only showcases their crispy texture but also frames the dish beautifully.
Position the salmon centrally: Lay the salmon fillet in the center of the plate, slightly angled to add a dynamic element. Ensure the mustard glaze is evenly distributed and glistening.
Create a fresh arugula bed: Form a small mound of arugula dressed with lemon juice and olive oil beside the salmon. This adds a fresh, green element that balances the dish.
Add a lemon twist: Place a thin slice of lemon on top of the arugula or next to the salmon for a pop of color and a hint of citrus aroma.
Sprinkle mustard seed powder: Lightly dust the roasted brussels sprouts with mustard seed powder just before serving. This adds a subtle, aromatic finish.
Drizzle with extra virgin olive oil: Finish the plate with a delicate drizzle of extra virgin olive oil around the brussels sprouts and salmon. This adds a touch of luxury and enhances the flavors.
Garnish with microgreens: Add a few sprigs of microgreens on top of the salmon for an elegant touch and a burst of freshness.
Serve with precision: Ensure each element is placed with care and precision, reflecting the meticulous standards of a 3 Michelin star presentation.
Essential Kitchen Tools for Preparing Roasted Brussels Sprouts and Salmon
Oven: Used to roast the brussels sprouts until they are browned and crispy.
Small baking sheet: To spread the brussels sprouts on for roasting.
Glass baking dish: For marinating and baking the salmon fillet.
Medium bowl: To toss the arugula with lemon juice, olive oil, and salt.
Medium pan: For pan-frying the salmon to your desired level of doneness.
Measuring spoons: To measure out the olive oil, salt, pepper, and mustard seed powder.
Measuring cups: To measure the brussels sprouts and arugula.
Tongs: To toss the brussels sprouts and arugula.
Spatula: To spread the mustard mixture evenly over the salmon.
Knife: To cut the lemon and prepare the ingredients.
Cutting board: To provide a surface for cutting the lemon and other ingredients.
Serving plate: To plate the salmon, brussels sprouts, and arugula for serving.
Storing and Freezing Roasted Brussels Sprouts and Salmon
To store leftover roasted brussels sprouts, allow them to cool completely before transferring to an airtight container. They will keep in the refrigerator for up to 4 days. Reheat in the oven at 350°F until crispy and warmed through.
If you have leftover salmon, store it in an airtight container in the refrigerator for up to 3 days. You can enjoy it cold, flaked over salads, or gently reheated in a pan with a bit of olive oil.
To freeze the roasted brussels sprouts, place them on a baking sheet in a single layer and freeze until solid. Once frozen, transfer them to a freezer-safe bag or container, removing as much air as possible. They will keep in the freezer for up to 2 months. To reheat, place the frozen sprouts on a baking sheet and bake at 400°F until crispy and heated through, about 10-15 minutes.
While it's best to enjoy salmon fresh, you can freeze it for later use. Wrap the cooled, cooked salmon tightly in plastic wrap, then place it in a freezer-safe bag or container, removing as much air as possible. It will keep in the freezer for up to 2 months. To thaw, place the frozen salmon in the refrigerator overnight. Gently reheat in a pan with a bit of olive oil over low heat until warmed through.
How To Reheat Leftover Roasted Brussels Sprouts and Salmon
- The best way to reheat leftover roasted brussels sprouts is to place them on a baking sheet and reheat them in a preheated oven at 350°F for about 5-10 minutes, or until they are heated through and crispy again. This method helps to preserve their texture and flavor.
- To reheat leftover salmon, the most effective method is to place it in a baking dish, add a splash of water or olive oil, cover it with foil, and reheat it in a preheated oven at 275°F for about 15 minutes, or until it reaches an internal temperature of 130°F. This gentle reheating process prevents the salmon from drying out and helps to maintain its moisture and tenderness.
- Another option for reheating salmon is to flake it into pieces and gently reheat it in a pan over low heat with a bit of olive oil or butter. This method works well if you plan to use the salmon in a different dish, such as a salad or pasta.
- If you have leftover arugula, it's best to consume it fresh, as reheating can cause it to wilt and lose its texture. However, if you need to reheat a dish containing arugula, add the greens just before serving to minimize the impact of the heat on their texture and flavor.
- When reheating the entire dish together, place the roasted brussels sprouts and salmon in a baking dish, cover it with foil, and reheat in a preheated oven at 300°F for about 15-20 minutes, or until everything is heated through. Add the fresh arugula on top just before serving, and drizzle with a bit of fresh lemon juice and olive oil to brighten up the flavors.
Interesting Trivia About Brussels Sprouts and Salmon
A random fact about this recipe is that brussels sprouts are part of the cruciferous vegetable family, which includes broccoli, kale, and cabbage. These vegetables are known for their high levels of vitamins, minerals, and antioxidants, making them a nutritious addition to any meal.
Is Making Roasted Brussels Sprouts and Salmon at Home Cost-Effective?
This healthy roasted brussels sprouts and salmon recipe is quite cost-effective for a household. The main ingredients like brussels sprouts, salmon, and arugula are relatively affordable and provide a nutritious meal. The use of extra virgin olive oil and brown mustard adds flavor without breaking the bank. For a household of 4 people, the approximate cost would be around $20-$25 USD. Overall Verdict: 8/10.
Is This Roasted Brussels Sprouts and Salmon Recipe Healthy?
This recipe for roasted brussels sprouts and salmon is generally healthy, as it incorporates nutrient-dense ingredients and healthy cooking methods. Here's a breakdown of the recipe's healthiness:
- Brussels sprouts are low in calories and high in fiber, vitamins (especially vitamin C and K), and minerals, making them a nutritious choice.
- Salmon is an excellent source of omega-3 fatty acids, which are essential for heart and brain health. It's also rich in protein and vitamin D.
- Extra virgin olive oil is a healthy fat that provides monounsaturated fatty acids and antioxidants.
- Arugula is a leafy green vegetable that is low in calories and high in vitamins A, C, and K, as well as calcium and iron.
- The recipe uses minimal added salt and relies on herbs and spices for flavor, which helps keep sodium levels in check.
While this recipe is already quite healthy, here are a few suggestions to make it even more nutritious:
- Use a larger proportion of brussels sprouts to salmon to increase the vegetable content of the meal.
- Experiment with other healthy seasonings, such as garlic, ginger, or turmeric, to add flavor and potential health benefits.
- Serve the dish with a whole grain, such as quinoa or brown rice, to add more fiber and complex carbohydrates.
- Consider adding other colorful vegetables to the roasting pan, such as bell peppers or red onions, to increase the variety of nutrients.
- Use a low-sodium vegetable broth or water instead of oil to marinate the salmon, reducing the overall fat content of the dish.
Editor's Opinion on This Roasted Brussels Sprouts and Salmon Recipe
This recipe offers a delightful balance of flavors and textures, combining the earthy, crispy brussels sprouts with the rich, tender salmon. The use of brown mustard in the marinade adds a tangy depth, while the arugula salad provides a fresh, peppery contrast. The touch of lemon juice brightens the dish, making it both healthy and satisfying. However, consider reducing the oven time for the brussels sprouts to avoid over-crisping, and perhaps searing the salmon skin-side down first for an extra layer of texture. Overall, it's a well-rounded, nutritious meal that's easy to prepare.
Enhance Your Healthy Roasted Brussels Sprouts and Salmon Recipe with These Unique Side Dishes:
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Appetizers and Desserts That Complement Roasted Brussels Sprouts and Salmon
Why trust this Healthy Roasted Brussels Sprouts and Salmon Recipe:
This recipe combines the nutritional benefits of brussels sprouts, salmon, and arugula to create a balanced and delicious meal. The use of extra virgin olive oil and lemon juice enhances the flavors while keeping it healthy. The brown mustard and mustard seed powder add a unique tangy twist. With easy-to-follow instructions and wholesome ingredients, this dish is perfect for anyone looking to enjoy a nutritious and flavorful dinner.
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