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Nutritionist's Pick: Pan-Fried Salmon with Roasted Carrots and Parsnips
Balanced
Very High Fibre
High Protein
Quick
Nutritionist's Pick: Pan-Fried Salmon with Roasted Carrots and Parsnips

and Toasted Pumpkin Seeds

10 min
Difficulty: 1/3
Canadian

Ingredients: Parsnip • Carrot • Salmon fillets • Red onion • Lemon • Plant-based mayonnaise (mustard) (canola and/or soya oil, water, sugar, modified corn starch, salt, white vinegar, mustard flour, concentrated lemon juice, cellulose gum, xanthan gum, citric acid, calcium disodium EDTA, turmeric extract) • Pepitas • Honey • Parsley • Zesty garlic blend (sulphites) (granulated garlic, cornmeal, salt, dehydrated red bell pepper flakes, spices, sugar, herbs, canola oil, silicon dioxide, citric acid) • Smoked paprika-garlic blend (sulphites) (smoked paprika, garlic powder, silicon dioxide).

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Salmon
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Tags

Very High Fibre
Classic-plates
Regional-specialty
High Protein
Quick
New
Ingredients
Steelhead Salmon

Steelhead Salmon

250 g

Carrot

Carrot

2 unit(s)

Parsnip

Parsnip

2 unit(s)

Pepitas

Pepitas

28 g

Parsley

Parsley

7 g

Lemon

Lemon

1 unit(s)

Smoked Paprika-Garlic Blend

Smoked Paprika-Garlic Blend

6 g

Red Onion

Red Onion

1 unit(s)

Honey

Honey

1 unit(s)

Plant-Based Mayonnaise

Plant-Based Mayonnaise

4 tbsp

Zesty Garlic Blend

Zesty Garlic Blend

3.5 g

Oil

Oil

2 tbsp

Salt

Salt

0.25 tsp

Preparation
1
Roast veggies

  • Before starting, preheat the oven to 450°F. Wash and dry all produce. 
  • Peel, then halve the carrot lengthwise. Cut into 1/2-inch half-moons.
  • Peel, then cut parsnips into 1/2-inch rounds.
  • Peel, then cut onion into 2-inch pieces. 
  • To a parchment-lined baking sheet, add carrots, onions, parsnips, honey and 1 tbsp (2 tbsp) olive oil. Season with salt and pepper, then toss to combine. Roast in the middle of the oven for 20-22 min, stirring halfway through, until golden.

2
Prep

  • Zest, then juice half the lemon. Cut the remaining lemon into wedges. 
  • Roughly chop the parsley. 

3
Toast pepitas

  • Heat a large non-stick pan over medium. 
    When hot, add pepitas to the dry pan. Toast for 3-4 min, stirring often, until golden. (TIP: Keep your eye on them so they don't burn!)
  • Transfer to a plate.

4
Cook salmon

  • Pat salmon dry with paper towels. Season with Smoked Paprika-Garlic Blend, salt and pepper.
  • Reheat the large non-stick pan over medium-high. When hot, add 1 tbsp (2 tbsp) olive oil, then add salmon. Pan-fry for 3-4 min per side, until salmon is cooked through.**

5
Make lemon aoili sauce

  • To a small bowl, add plant-based mayo, half the Zesty Garlic Blend (use all for 4 servings), half the parsley, lemon zest and lemon juice. Season with salt and pepper, then stir to combine. 

6
Finish and serve

  • Divide roasted veggies and salmon between plates. 
  • Sprinkle pepitas and remaining parsley over top of veggies. 
  • Dollop some lemon aioli over fish. 
  • Squeeze a lemon wedge over top of fish.

7
Modularity step (under step 4)

If you've opted to get salmon, prep and cook in the same way the recipe instructs you to prep and cook the tilapia. 

Nutrition per serving

910

kcal

Calories

57

g

Fat

8

g

Saturated Fat

69

g

Carbohydrate

27

g

Sugar

15

g

Dietary Fiber

35

g

Protein

70

mg

Cholesterol

680

mg

Sodium

0

g

Trans Fat

2050

mg

Potassium

175

mg

Calcium

4.5

mg

Iron

Nutritionist's Pick: Pan-Fried Tilapia with Roasted Carrots and Parsnips
Balanced
10 min 1/3
Very High Fibre
High Protein
Quick
New
Nutritionist's Pick: Pan-Fried Tilapia with Roasted Carrots and Parsnips
Balanced in 25
10 min 1/3
Very High Fibre
High Protein
Quick
Nutritionist's Pick: Pan-Fried Tilapia with Roasted Carrots and Parsnips
Balanced in 25
10 min 1/3
Very High Fibre
High Protein
Quick
New
Nutritionist's Pick: Pan-Fried Salmon with Roasted Carrots and Parsnips
Balanced in 25
10 min 1/3
Very High Fibre
Quick
Pan Fried Salmon with Roasted Carrots and Parsnips
Balanced in 25
10 min 1/3
Very High Fibre
Quick
New
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