This one-skillet salmon and broccoli recipe is the perfect 20-minute dinner for busy weeknights. This dish combines tender, flaky salmon with crisp, garlicky broccoli and bell pepper, all cooked in one pan for easy prep and cleanup. Packed with lean protein and omega-3s and a generous serving of veggies. 

Active Time: 20 mins     Total Time:   20 mins     Servings:      4

Ingredients

• 2 tablespoons extra-virgin olive oil
• 1¼ pounds skinless center-cut salmon fillet, cut into 1-inch pieces
• 8 cloves garlic, thinly sliced, divided
• ¾ teaspoon salt, divided
• ½ teaspoon crushed red pepper
• 5 cups broccoli florets
• 2 medium red bell peppers, seeded and chopped (2 cups)
• 1 tablespoon water
• 1 teaspoon grated orange zest
• 1½ tablespoons orange juice
• 1 tablespoon reduced-sodium tamari
• 1 tablespoon thinly sliced scallions

Directions

1. Heat 2 tablespoons oil in a large nonstick skillet with a lid over medium-high heat. Add salmon pieces and half of the sliced garlic in an even layer. Sprinkle with ½ teaspoon each salt and crushed red pepper. Cook, uncovered, stirring and turning occasionally, until the salmon is opaque on all sides and just cooked through, 4 to 5 minutes. Using a fish spatula or tongs, transfer the salmon to a plate.
2. Without wiping the skillet clean, add 5 cups broccoli, the chopped bell peppers, 1 tablespoon water and the remaining sliced garlic and ¼ teaspoon salt. Cover and cook, stirring occasionally, until the vegetables are tender-crisp, 4 to 5 minutes. Stir in 1½ tablespoons orange juice and 1 tablespoon tamari. Gently fold in the cooked salmon. Divide among 4 shallow bowls; spoon any remaining liquid from the pan over the bowls. Sprinkle with 1 teaspoon orange zest and 1 tablespoon scallions.
   
   
   Tip: So many vegetables go well with salmon, whether you swap the broccoli or add another. They’ll be great no matter which method you use to cook them. Our favorite options include beets, Brussels sprouts, asparagus, green beans, kale, collard greens, bell peppers, tomatoes and potatoes.
   
   

Nutrition Information      Serving Size: about 1¼ cups

​Calories 330, Fat 16g, Saturated Fat 3g, Cholesterol 75mg, Carbohydrates 12g, Total Sugars 5g, Added Sugars 0g, Protein 35g, Fiber 4g, Sodium 706mg, Potassium 984mg

Recipe Compliments : By Alex Loh 

Serves 4   Prep time: 15 min       Cook time: 15 min

Easy to prepare, these turkey breakfast patties are high in protein, low in carbs and fat,  and full of rich, savory flavor from herbs and spices like sage, fennel, and turmeric. They're a clean, satisfying alternative to store-bought sausage.  Start your day feeling full, steady, and focused!

Ingredients

• 1 tablespoon onion powder
• 2 teaspoons garlic powder
• 1½ teaspoons fennel seed, crushed
• 1 teaspoon sage, ground
• 2 tablespoons basil, fresh
• ¾ teaspoon sea salt
• ½ teaspoon finely ground black pepper
• ½ teaspoon cayenne pepper
• ¼ cinnamon
• ¼ nutmeg
• ½ teaspoon turmeric
• 16 ounces turkey, ground (organic if possible)
• 2 tablespoons avocado oil, divided

Method 

Step 1: Mix all seasonings and turkey together in a large mixing bowl and divide into 8 patties.
Step 2: Heat 1 tablespoon oil in a medium skillet over medium-high heat.
Step 3: Cook patties for about 3 minutes on each side or until the inside is no longer pink. Overcooking will dry out patty.
Step 4: Transfer to a plate to cool. Repeat, using last tablespoon oil and remaining patty mix.

Serving Suggestion: Serve with  1 cup cherry tomatoes, cucumber sticks and a dollop of mustard. 

Tip: You can make these with lean chicken mince.  You may also cook the patties in a medium oven 180C for about 15 mins instead of in a skillet. 


Nutritional Analysis Per Serving (2 Patties):

Calories: 186 Total Fat: 7g, Saturated Fat: 1g, Cholesterol: 96mg, Fiber: 1g, Protein: 28g, Carbohydrates: 2g, Sodium: 321mg, Sugars: 3g, Net Carbs: 1g