Love Your Heart, Love Your Food: Mediterranean Salmon with Roasted Veggies

 

 Health-conscious foodies! Are you looking for a meal that's not just incredibly delicious but also genuinely good for your heart? You're in the right place! Today, we're diving into a vibrant, flavorful, and incredibly satisfying recipe that champions heart health without sacrificing an ounce of taste: Mediterranean Salmon with Roasted Vegetables.

This dish is inspired by the renowned Mediterranean diet, which is celebrated for its emphasis on fresh, whole foods that support cardiovascular well-being. We're talking about omega-3 rich salmon, colorful antioxidant-packed vegetables, and the incredible benefits of extra virgin olive oil. It's a meal that's bright, fresh, and bursting with flavors that will make your taste buds sing, all while nourishing your body.

Forget bland "diet food." This recipe proves that eating heart-healthy can be a truly joyful and delicious experience. It's simple enough for a weeknight but elegant enough to impress guests.

So, let's gather our fresh ingredients and create a meal that truly loves your heart back!

One-Pan Mediterranean Salmon with Roasted Vegetables

This recipe uses a simple sheet pan method, making cleanup a breeze and ensuring all the flavors meld beautifully.

Yields: 2 servings Prep time: 15 minutes Cook time: 20-25 minutes

Ingredients:

• 2 (6-ounce) salmon fillets, skin-on or off
• 1 pint cherry tomatoes, halved
• 1 medium zucchini, cut into half-moons
• 1 red bell pepper, deseeded and sliced
• 1/2 red onion, thinly sliced
• 2 cloves garlic, minced
• 2 tablespoons extra virgin olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• Salt and freshly ground black pepper to taste
• 1/4 cup Kalamata olives, pitted and halved
• 2 tablespoons fresh parsley, chopped, for garnish
• Lemon wedges, for serving

Equipment:

• Large baking sheet

Instructions:

1.  Preheat Oven & Prep Veggies: Preheat your oven to 400°F (200°C). On a large baking sheet, combine the halved cherry tomatoes, zucchini, red bell pepper, red onion, and minced garlic.

2.  Season Veggies: Drizzle the vegetables with 1 tablespoon of olive oil. Sprinkle with dried oregano, dried basil, salt, and pepper. Toss everything together until the vegetables are well coated. Spread them out in a single layer on the baking sheet.

3.  Roast Veggies: Place the baking sheet in the preheated oven and roast for 10 minutes.

4.  Prepare Salmon: While the vegetables are roasting, pat the salmon fillets dry with a paper towel. Drizzle the remaining 1 tablespoon of olive oil over the salmon, then season with salt and pepper.

5.  Add Salmon & Olives: After the vegetables have roasted for 10 minutes, remove the baking sheet from the oven. Gently push the vegetables to the sides to make space for the salmon. Place the salmon fillets skin-side down (if applicable) in the center of the baking sheet among the vegetables. Scatter the Kalamata olives over the vegetables.

6.  Continue Roasting: Return the baking sheet to the oven and continue roasting for another 10-15 minutes, or until the salmon is cooked through and flakes easily with a fork, and the vegetables are tender and slightly caramelized. The cooking time for salmon will depend on its thickness and your desired doneness.

7.  Serve: Remove from the oven. Garnish with fresh chopped parsley. Serve immediately with lemon wedges on the side for a burst of fresh flavor.

Why this meal is heart-friendly:

• Salmon: Rich in Omega-3 fatty acids, which are known to reduce inflammation, lower blood pressure, and decrease the risk of heart disease.
• Colorful Vegetables: Packed with vitamins, minerals, fiber, and antioxidants that protect your cells and support overall health.
• Extra Virgin Olive Oil: A staple of the Mediterranean diet, it's a healthy monounsaturated fat that can help lower bad cholesterol levels.
• Fiber: From the vegetables, fiber helps manage cholesterol and blood sugar levels.

This One-Pan Mediterranean Salmon with Roasted Vegetables is a testament to how simple, fresh ingredients can come together to create a meal that's not only incredibly good for you but also utterly delicious. It's a meal that celebrates flavor and health in perfect harmony. Give it a try and feel good about what you're putting on your plate!

Eat well, live well, and love your heart!