Could you suggest a suitable recipe for the dietary needs of seniors?
If, like me, you also enjoy seafood, keep reading this tasty dietary recipe. It’s a rainbow of fresh, in-season fruits and vegetables that add vitamins and minerals to your diet.
One-Pan Salmon and Vegetables
This recipe is so straightforward. We first need flaky and richly pink salmon, a low-calorie protein source rich in heart-healthy omega-3 fatty acids and energy-boosting B vitamins. You can replace salmon with another crispy fish like tilapia or trout. Bring out the veggies from the fridge; you may add potatoes for a heartier dish too.
Ingredients
• 1 sliced squash or zucchini
• ½ onion, cut into wedges
• 1 cup cherry or grape tomatoes
• 1 sliced bell pepper
• 3 tablespoons of olive oil
• 1 teaspoon of Cajun seasoning or your favorite fish-seasoning spice
• 2-3 salmon fillets, about 4 ounces each
• 1 lemon, optional
How to make:
1. Heat the oven to 450 F almost 10 minutes in advance. Grease the pan with vegetable oil.
2. Cover all veggies with 2 tablespoons of oil and seasoning in a large bowl, and then spread them on a baking sheet.
3. Put your salmon fillets, skin side down, between the vegetables. Cover everything in olive oil with a brush. (It would be best to pour lemon juice on salmon an hour before cooking).
4. Roast for 12-15 minutes until salmon is flaky and opaque.
5. Add 1 salmon fillet and a heaping serving of roasted veggies to each plate for a healthy and satisfying meal. Enjoy!
