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For all the fish lovers out there, my pescatarian friendly recipe - salmon and potatoes will be perfect for you. This oven baked salmon and potato healthy fish dish will fill you up without taking much time to prepare.
Oven Baked Salmon and Potato
Fish can be easily over cooked however I find that when cooking in the oven, this salmon dish will crisp up before it gets too dry. Anything more than 30 minutes will mean it is over done. The optimum range for cooking salmon in the oven is 20 to 30 minutes at 200 degrees Celsius.
Pescatarian Friendly Ingredients
There are only a few ingredients for this recipe but offers a healthy balanced meal for anyone who enjoys fish dishes.
- Salmon - I opt for a slice of salmon per person to share. These are generally available from your supermarket or if you can get a fresh fishmonger to provide this too then you can request specific sizes. While fresh is always best, this dish also works with frozen salmon (but this should be defrosted before cooking).
- Potatoes - You can opt for various forms of potato for this recipe however a baked potato works well as it can be cooked in the oven at the same time as the fish. For bigger potatoes it is worth precooking in the microwave for 5 to 10 minutes. I opt for rooster potatoes or King Edwards.
- Carrots - For the healthiest carrots I suggest scrubbing the raw carrot and washing before steaming but you don't need to peel them. Carrot skins have a lot of nutritional value so where you can keep them on it is best to do so. Steam in a steamer on the hob for 20 to 25 minutes.
- Broccoli - As with the carrots, these can be steamed on the hob also. The broccoli doesn't take as long to cook through, so look for around 15 minutes steam time (depending how big the pieces are).
Top Tip - Electric Steamers
To help when cooking bigger dinners and preparing more food at once you can save space on your hob by investing in an electric steamer. These can stack up 3 or 4 separate sections allowing you to steam various vegetables all at once. This whole dish can be prepared in a steamer if you so wished.
Try this oven baked salmon and potato dish with veg and see how easy a healthy fish meal can be achieved. For a more in depth look into how to prepare the fish, check out my oven baked salmon recipe.
To look how to get a crispy skin on the potato, have a look into my ultimate crispy skinned potatoes recipe. A good crunchy potato skin is also the basis to loaded potato skins which can be enjoyed with various dips and sauces.
Salmon on the BBQ
You could also avoid the oven altogether and do this dish on the barbecue. To make things easier you could get yourself a fish grilling basket like this one. For the potatoes, simply wrap them in foil and throw them on the coals for an hour.
Try Salmon and Potato with these other dishes...
Oven baked salmon and potato works well as a meal on its own however there are a few dishes which will complement the plate.
My Ninja foodi air fryer chips recipe will be a healthy way to enjoy fish and chips with oven baked salmon. If you wanted to have something a little less healthy, try my deep fried halloumi fries with a garlic mayo dip. These are a treat and will complement the fish beautifully.
The Recipe
Salmon & Crispy Baked Potato
Equipment
- 1 Steamer 3 tier steamer type work well.
Ingredients
- 2 large Potato Maris piper or rooster work well
- 2 Salmon fillets
- 200 g Broccoli
- 200 g Carrots
- 1 Salt and Pepper to season
- 1 Low calorie cooking spray
Instructions
- Pre heat the oven to 200℃ for 15 minutes.
- Microwave the baked potatoes until cooked through, this will take around 5 - 7 minutes on full power.
- Line a baking tray with foil and lay out the two pieces of salmon. Then spray with a little olive oil cooking spray or low calorie oil. Season with salt & pepper. Add a little Dill if you are feeling adventurous.
- 30 minutes to go: Put the potatoes in the oven and start the timer for 30 minutes. Wash and prep the veg.
- 25 minutes to go: Put the carrots in a steamer. Steam over a gentle heat. Put the Salmon in the oven.
- 16 minutes to go: Shake the carrots a little and then add the broccoli in with the carrots. We do the broccoli a little later so that it doesn't go soggy. Sprinkle with a little black pepper.
- When the timer goes, serve up and enjoy.
Notes
Nutrition
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