High-Protein Baked Salmon With Asparagus
High-Protein Baked Salmon with Asparagus: A Budget-Friendly Meal-Prep Recipe
As a busy home cook, I’m always on the lookout for recipes that can be prepared in large batches and reheated throughout the week. My family’s favourite, however, is this High-Protein Baked Salmon with Asparagus. My kids absolutely devour it every time I make it, and I’ve been making it for over 5 years, and it never disappoints. In this article, I’ll show you how to make this delicious and healthy recipe in bulk, perfect for meal prep and saving you time and money.
Recipe Overview
- Prep Time: 15 minutes
- Cook Time: 12-15 minutes
- Total Time: 27-30 minutes
- Servings: 4-6
- Difficulty: Easy
Why You’ll Love This High-Protein Baked Salmon with Asparagus
- High in protein to keep you full and satisfied
- Packed with vitamins and minerals from the asparagus
- Easy to make in bulk for meal prep
- Cost-effective compared to eating out
- Perfect for a quick and healthy weeknight dinner
Ingredients You’ll Need
- 4-6 salmon fillets (120g each)
- 12-16 asparagus spears
- 2 lemons, sliced
- 2 tbsp olive oil
- 2 tbsp chopped fresh parsley
- 2 cloves garlic, minced
- 1 tsp dried dill weed
- 1 tsp salt
- 0.5 tsp black pepper
- 1 cup chicken or vegetable broth
Tip: Make sure to purchase wild-caught salmon for the best nutritional value.
How to Make High-Protein Baked Salmon with Asparagus
- Preheat the oven to 400°F (200°C). Line a baking sheet with aluminium foil or parchment paper, leaving some overhang for easy cleanup.
- Place the salmon fillets on one half of the prepared baking sheet, skin side down (if they have skin). Drizzle with 1 tbsp of olive oil and season with salt, pepper, and dill weed.
- Place the asparagus spears on the other half of the baking sheet, drizzle with the remaining 1 tbsp of olive oil, and season with salt and pepper.
- Cut the lemon slices into wedges and place them on top of the salmon fillets.
- In a small bowl, mix together the chicken or vegetable broth, garlic, and parsley. Pour the mixture over the asparagus spears.
- Bake the salmon and asparagus in the preheated oven for 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.
- Remove the baking sheet from the oven and let it rest for 5 minutes. Serve the salmon and asparagus hot, garnished with additional parsley if desired.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months. Reheat in the oven or microwave until warm and tender.
Tips From My Kitchen
- Buy in bulk: Purchase salmon fillets in bulk and portion them out for future meals. This will save you time and money in the long run.
- Use a marinade: Mix together the chicken or vegetable broth, garlic, and parsley to create a marinade for the asparagus. This will add extra flavor and tenderise the spears.
- Don’t overcrowd the baking sheet: Make sure to leave enough space between each salmon fillet and asparagus spear to allow for even cooking. This will prevent the food from steaming instead of roasting.
- Let it rest: Allowing the salmon and asparagus to rest for 5 minutes before serving will help the juices to redistribute and the food to stay tender.
- Freeze for later: Freeze any leftovers in an airtight container or freezer bag for up to 2 months. This will come in handy on busy weeknights when you need a quick and healthy dinner.
Common Mistakes to Avoid
- Overcrowding the pan: Make sure to leave enough space between each salmon fillet and asparagus spear to allow for even cooking. This will prevent the food from steaming instead of roasting.
- Wrong temperature: Preheat the oven to 400°F (200°C) and ensure that it reaches the correct temperature. This will ensure that the salmon is cooked through and the asparagus is tender.
- Skipping the rest time: Allowing the salmon and asparagus to rest for 5 minutes before serving will help the juices to redistribute and the food to stay tender.
Delicious Variations to Try
- Spicy Version: Add some heat to the recipe by sprinkling red pepper flakes over the salmon and asparagus before baking.
- Vegetarian/Vegan Option: Replace the salmon with tofu or tempeh and use a vegan marinade to create a plant-based version of this recipe.
- Different Protein: Swap the salmon with chicken or shrimp for a different protein-packed option.
What to Serve With High-Protein Baked Salmon with Asparagus
- Quinoa or brown rice for a filling side dish
- Roasted vegetables such as Brussels sprouts or carrots
- A side salad with a light vinaigrette
Frequently Asked Questions
Can I use frozen asparagus?
Yes, you can use frozen asparagus. Simply thaw it according to the package instructions and pat it dry with paper towels before using.
Can I make this recipe in a slow cooker?
Yes, you can make this recipe in a slow cooker. Place the salmon and asparagus in the slow cooker and cook on low for 2-3 hours or until the salmon is cooked through and the asparagus is tender.
Can I use a different type of protein?
Yes, you can use a different type of protein such as chicken or shrimp. Simply adjust the cooking time and temperature accordingly.
Can I make this recipe ahead of time?
Yes, you can make this recipe ahead of time. Prepare the ingredients and assemble the dish up to a day in advance. Store it in the refrigerator until ready to bake.
Can I freeze this recipe?
Yes, you can freeze this recipe. Store any leftovers in an airtight container or freezer bag for up to 2 months. Reheat in the oven or microwave until warm and tender.
High-Protein Baked Salmon with Asparagus
A simple and nutritious one-pan meal featuring tender baked salmon and roasted asparagus, seasoned with lemon, garlic, and fresh herbs.
Ingredients
Method
- Preheat the oven to 400°F (200°C). Line a baking sheet with aluminium foil or parchment paper, leaving some overhang for easy cleanup.
- Place the salmon fillets on one half of the prepared baking sheet, skin side down (if they have skin). Drizzle with 1 tbsp of olive oil and season with salt, pepper, and dill weed.
- Place the asparagus spears on the other half of the baking sheet, drizzle with the remaining 1 tbsp of olive oil, and season with salt and pepper.
- Cut the lemon slices into wedges and place them on top of the salmon fillets.
- In a small bowl, mix together the chicken or vegetable broth, garlic, and parsley. Pour the mixture over the asparagus spears.
- Bake the salmon and asparagus in the preheated oven for 12-15 minutes or until the salmon is cooked through and flakes easily with a fork.
- Remove the baking sheet from the oven and let it rest for 5 minutes. Serve the salmon and asparagus hot, garnished with additional parsley if desired.
- Store any leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 2 months. Reheat in the oven or microwave until warm and tender.
Notes
For best results, use fresh salmon fillets and adjust seasoning to taste. Leftovers can be stored in the refrigerator for up to 3 days or frozen for up to 2 months.
In conclusion, this High-Protein Baked Salmon with Asparagus recipe is a game-changer for meal prep and busy weeknights. With its simplicity, flavor, and nutritional value, it’s a recipe that will become a staple in your household. I invite you to try it out and share your thoughts and variations in the comments below. Don’t forget to check out my other high-protein recipes, such as High Protein Hummus And Veggie Cups and High Protein Sausage And Egg Breakfast Casserole, for more healthy and delicious meal ideas.
