roasted salmon with broccoli
ARTICLEWELL-BEINGMSPSORIASIS

Anti-Inflammatory Roasted Salmon and Broccoli Recipe

By Ahna Crum, R.D.N.
December 13, 2023

Cooking fish doesn’t have to be difficult! This salmon and broccoli recipe helps you throw everything together with ease—plus, every item in this meal is full of health benefits.

The salmon at the center of the recipe is a nutritional powerhouse. It’s packed with protein to keep you feeling full. It’s a great source of vitamins B12 and D. Choosing foods rich in B12 may help with energy, mood, and maintaining healthy nervous and immune systems. Salmon is also rich in omega-3 fatty acids, which some research suggests may help improve mood and provide anti-inflammatory benefits.

Broccoli and quinoa offer vitamins, antioxidants, fiber, and another dose of omega-3s.

With the inclusion of sauerkraut, the ginger-Dijon dressing becomes probiotic. Probiotic foods like sauerkraut may help increase good bacteria in the gut and positively impact the immune system. Not sure if you like sauerkraut? By incorporating it into a dressing, you won’t even taste it—sauerkraut is a great ingredient to “sneak” in!

This recipe is: low sugar, gluten free, dairy free

Start to finish: 35 minutes

Serves 4

Ingredients for the salmon:

  • 8 cups broccoli florets (fresh or frozen)
  • 2 tablespoons extra virgin olive oil, divided
  • 3 tablespoons coconut aminos (or soy sauce), divided
  • Kosher salt, to taste
  • 1 tablespoon raw honey
  • 1 teaspoon ground ginger
  • 1 1/4 pounds salmon (four 5-ounce fillets)
  • 1 cup quinoa, uncooked
  • 2 cups water

Ingredients for the sauce:

  • 3 tablespoons whole-grain mustard
  • 1/2 cup sauerkraut
  • 2 teaspoons ground ginger
  • 1 1/2 tablespoons raw honey
  • 1/4 cup water

To make salmon: Preheat the oven to 400 F and line 2 baking sheets with parchment paper.

ingredients on a table

On one baking sheet, place the broccoli in a single layer. Drizzle 1 tablespoon of olive oil and 1 tablespoon of coconut aminos over the broccoli and gently toss to coat. Add a pinch of salt to the broccoli if desired.

broccoli on a paper towel

In a small bowl, create a marinade by mixing the honey, ginger, and remaining coconut aminos and olive oil.

Lay the salmon fillets on the other baking sheet. Drizzle the marinade over the salmon.

salmon in marinade in a pan and broccoli in a pan

Place the broccoli in the oven and roast for 8 minutes.

After 8 minutes, add the sheet pan with the salmon to the oven, as well. Roast both the salmon and broccoli for an additional 10 to 12 minutes. (When salmon is fully cooked, it should flake with a fork.)

While the salmon and broccoli cook, combine the quinoa and water together in a saucepan. Bring to a boil over high heat; then reduce to a simmer. Cover and let simmer for 12 to 15 minutes, or until all water is absorbed.

To make sauce: In a blender, blend the mustard, sauerkraut, ginger, and honey. Add enough water to thin the dressing to your desired consistency.

Divide the quinoa, salmon, and broccoli into 4 servings and top with the mustard-sauerkraut sauce.

cooked salmon and broccoli with quinoa and sauce on the side in bowls

Notes:

  • Store leftovers covered in the fridge for up to 2 days.
  • You can cook the quinoa ahead of time. And if you like it a little less soft, use 1 3/4 cups of water instead of 2.
  • Instead of using quinoa, you could also serve the salmon and broccoli with brown rice or a whole-grain pasta, or over a bed of greens.
  • It’s recommended to use wild-caught salmon, which has higher levels of micronutrients and minerals compared to farm-raised salmon.

Nutrition per serving: 507 calories; 17 g fat (3 g saturated fat); 72 mg cholesterol; 546 mg sodium; 50 g carbohydrate; 8 g fiber; 12 g sugar; 43 g protein.