A perfect balance of rich flavors and light, healthy ingredients.
Salmon is one of those ingredients that’s naturally rich and satisfying—it doesn’t need much to shine. That’s why I love pairing it with something lighter, both in taste and calorie-wise, like zucchini noodles. The balance between the buttery, oven-baked salmon and the fresh zoodles just works. Add a few sun-dried tomatoes for a punch of flavor, and you’ve got a meal that’s healthy, satisfying, and feels just a little fancy.
Why Zoodles Are a Game-Changer
If you’ve been looking for ways to add more veggies to your plate or reduce gluten (which in high quantities can be pro-inflammatory for some people), zoodles are a great solution. They’re light, low-carb, and a fun way to make your meals feel different.
Making them is easier than you might think! I use a basic handheld julienne peeler - it’s basic, inexpensive, and gets the job done perfectly without taking up space in my kitchen. If you’re short on time or want perfectly uniform ribbons, a spiralizer can save you even more effort.
The key is to cook them quickly—just a few minutes—so they stay tender but firm, adding a lovely texture to the dish.
Why This Dish is Good for You
Let’s talk about why this combination of ingredients is such a winner.
First up, salmon. It’s not just delicious; it’s packed with omega-3 fatty acids—those essential fats your body can’t produce on its own. Omega-3s are like the Swiss army knife of nutrients: they help lower inflammation, support heart health, and even play a role in keeping your brain sharp. On top of that, salmon’s high-quality protein helps maintain muscle mass and keeps you feeling full and satisfied.
Now, let’s move to zucchini. This low-calorie veggie is a little powerhouse of nutrients. It’s rich in antioxidants like lutein and zeaxanthin, which help protect your eyes, and its fiber content supports digestion while keeping blood sugar levels steady. Plus, zucchini is light and refreshing, making it the perfect counterbalance to the richness of the salmon.
And then there are the sun-dried tomatoes—small but mighty. These concentrated bursts of flavor are packed with lycopene, an antioxidant linked to heart health and reduced oxidative stress. Lycopene has even been studied for its potential to support skin health and protect against UV damage, which is always a bonus.
Put these ingredients together, and you’ve got a dish that’s not just satisfying but packed with nutrients that work hard for your body, from your heart and brain to your gut and skin. It’s wholesome eating without compromising on flavor!
The Perfect Balance of Flavors
This dish isn’t overly spiced, but it’s packed with depth and contrast. The salmon’s sweet-salty marinade caramelizes beautifully in the oven, creating a rich glaze. Paired with the garlic-sautéed zoodles and the tangy sun-dried tomatoes, every bite hits the perfect note. A sprinkle of chili flakes adds just enough heat for a kick without overwhelming the dish.
Recipe: Oven-Baked Salmon and Zoodles with Sun-Dried Tomatoes
Ingredients I Serves 2:
2 skinless, boneless salmon fillets (approx. 125 g each)
Marinade:
2 tbsp soy sauce
1 tbsp olive oil
½ tsp sweet paprika
½ tsp spicy paprika
1 tbsp rice vinegar or lime juice
2 tsp maple syrup
Salt and pepper to taste
1 tbsp sesame seeds (or nigella seeds)
For the Zoodles and Quinoa
100 g (½ cup) quinoa
2 small zucchinis (or 1 large zucchini)
1 tbsp extra virgin olive oil or ghee butter
1 garlic clove, minced
6 sun-dried tomatoes, chopped
To Garnish:
Chili flakes
Instructions:
Marinate the Salmon: Rinse and pat dry the salmon fillets, checking for any bones. In a bowl, mix the marinade ingredients and coat the salmon evenly. Let it sit while you prepare the rest of the meal.
Cook the Quinoa: Rinse the quinoa under cold water, then cook according to the package instructions—usually 1 part quinoa to 2 parts water. Once done, fluff with a fork and set aside.
Prepare the Zoodles: Wash the zucchinis and use a julienne peeler or spiralizer to create thin ribbons. Heat the olive oil or butter in a frying pan over medium heat. Add the minced garlic and sauté until fragrant. Toss in the zoodles and cook for 3–4 minutes, stirring occasionally. Add the chopped sun-dried tomatoes towards the end, season with salt and pepper, and set aside.
Bake the Salmon: Preheat your oven to 250°C or use the grill function on medium heat. Place the marinated salmon on a baking tray or ovenproof dish and bake for about 7 minutes, until the salmon is cooked through and slightly caramelized.
Assemble the Dish: Remove the salmon from the tray and set it aside briefly. Add the cooked quinoa to the baking tray and mix it with the leftover marinade and salmon juices. Divide the quinoa onto plates, top with the zoodles, and place a salmon fillet on each plate. Garnish with chili flakes and serve immediately.
Why You’ll Love It
This salmon recipe hits all the right notes—rich, flavorful fish paired with light and refreshing zoodles, with sun-dried tomatoes adding a little punch. It’s satisfying without being heavy and feels like the perfect balance between indulgence and nourishment.
It’s simple to make with only a few ingredients, full of flavors, and leaves you feeling good after eating.
Whether it’s for a quick meal or something a bit more special, this recipe is one you’ll keep coming back to!
Comentarios