Oxygen Australia Issue 93 SeptemberOctober 2017

74 Sep/Oct 2017 oxygenmag.com.au

PESTO SALMON WITH

ROASTED VEGETABLES

MAKES 4 SERVINGS

Serving size: 1 salmon fillet, 1 cup veg-

gies, 1 tablespoon each pesto and

almonds

Total time: 55 minutes

Hands-on time: 15 minutes

• 1 small head broccoli, cut into small
  florets (2 heaping cups)


• 3 medium carrots, sliced (1 cup)


• ½ small red onion, coarsely
  chopped (½ cup)


• 2 large or 3 medium red potatoes,
  cut into small cubes (2½ cups)


• 1½ tablespoons extra-virgin olive oil


• ½ teaspoon salt


• ¼ teaspoon black pepper


• ½ teaspoon garlic salt


• 4 salmon fillets (115g each)


• ¼ cup jarred pesto


• ¼ cup slivered almonds

1. Preheat oven to 200C. In large bowl, toss
   broccoli, carrots, onions and potatoes with

olive oil; season with salt, pepper and

garlic salt. Spread vegetables in an even

layer on rimmed baking sheet.

2. Pat salmon fillets dry and place on
   separate rimmed baking sheet. Spread
   1 tablespoon pesto over top of each
   fillet, and sprinkle 1 tablespoon slivered
   almonds on top of each pesto-coated
   fillet.


3. Roast vegetables on top rack in
   oven for 25 minutes, tossing them half-
   way through. Add baking sheet with
   salmon to lower rack in oven and roast
   vegetables and salmon together for 12
   to 16 minutes, or until salmon is cooked
   through and flakes easily or internal
   temperature reaches 65 degrees in the
   thickest part of salmon. Cooking time
   depends on thickness of fillet.


4. Serve each fillet of salmon with 1
   cup roasted vegetables.

Nutrition Facts (per serving): calories

475, total fat 21g, carbs 42g, fibre 9g,

sugar 9g, protein 33g, sodium

543mg

pesto salmon with

roasted vegetables

GOAL:

BOOST

ENERGY

The healthy omega-3 fatty acids found in salmon have been shown to boost

energy and mood, as well as reduce depression and keep bad cholesterol in

check. Sufficient amounts of omega-3s help increase the brain’s levels of DHA

and EPA, which results in increased energy, focus and attention span.

This recipe packs in 9 grams of healthy fibre that is key for keeping energy

high and preventing blood-sugar crashes that happen after consuming

refined or simple carbohydrates.

Almonds and other nuts are an excellent source of magnesium that helps

convert food to energy. Research shows that people with low magnesium

levels tend to reach exhaustion more quickly during exercise than those who

get adequate amounts of the energy-boosting mineral.

Nutrition