American · dinner
One-Pan Salmon with Asparagus and Potatoes
Video by Gifty's Kitchen Delights on YouTube · Open on YouTube
- Pescatarian
- Gluten-free ingredients
- Dairy-free
- Nut-free
Contains: Fish. Check labels on stock, sauces and spice mixes.
Salmon supplies omega-3 fats, vitamin D and high-quality protein; asparagus adds folate and vitamin K, and skin-on baby potatoes bring potassium and fibre. No butter or creamy sauce needed.
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Ingredients 11
Method
Tap a time to watch that step in the video.
- Heat the oven to 230°C (450°F) and line a sheet pan with baking paper. Boil the baby potatoes in salted water for 7–8 minutes, then drain. 1:20
- Mix 1 tbsp olive oil with the blackened seasoning, the juice of half the lemon and a little salt. Brush it all over the salmon fillets and set aside. 1:31
- Toss the asparagus with 1 tbsp oil, pepper, garlic powder and salt. Toss the potatoes with the last tbsp of oil, pepper, garlic powder, salt and oregano. 2:15
- Spread the salmon, asparagus and potatoes in one layer on the tray. Squeeze over the remaining lemon juice, lay lemon slices on the fish and tuck the wedges around. 3:20
- Bake for 15–18 minutes, until the salmon flakes easily and the potatoes are golden. 3:53
Tip. Serves 4 (our estimate: one fillet each). The cook's homemade blackened seasoning has a little brown sugar; leave it out if you like. Halve larger potatoes so they finish with the fish.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 4
Where the energy comes from one serve
- Net carbs 18%
- Protein 29%
- Fat 53%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High179%
2.9 g a serve, mostly from salmon fillets (97%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B12 High140%
3.4 µg a serve, mostly from salmon fillets (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High95%
52 µg a serve, mostly from salmon fillets (95%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D High66%
13 µg a serve, mostly from salmon fillets (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B6 High65%
1.1 mg a serve, mostly from salmon fillets (65%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High49%
7.3 mg a serve, mostly from salmon fillets (59%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin K High39%
47 µg a serve, mostly from asparagus (78%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate High27%
108 µg a serve, mostly from asparagus (42%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin C High26%
23 mg a serve, mostly from gold baby potatoes (35%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Potassium High25%
1150 mg a serve, mostly from salmon fillets (40%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Iron High20%
3.7 mg a serve, mostly from asparagus (50%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Magnesium Source18%
77 mg a serve, mostly from salmon fillets (47%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin A Source16%
146 µg a serve, mostly from salmon fillets (48%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Zinc Source12%
1.4 mg a serve, mostly from salmon fillets (35%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
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Calcium5%
61 mg a serve, mostly from asparagus (34%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Gifty's Kitchen Delights; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.