Baked Salmon on a Bed of Vegetables
Juicy salmon loins, bathed in a lemon and honey marinade, meet a colourful bed of fennel, courgette, mushrooms and tomatoes. Everything simply goes into the oven and cooks through evenly. An easy, low-carb dish that looks like so much more than its ingredient list suggests.
Ingredients
- 3 salmon fillets (loins), approx. 1200-1500 g
- 1 lemon, juice only
- 2 cloves garlic, crushed
- 1 tbsp honey
- 2 tbsp olive oil, for the marinade
- 2 red onions
- 400 g chestnut mushrooms
- 2 courgettes
- 3 fennel bulbs, with the fronds
- tomatoes, sliced or diced
- olive oil, for softening the veg and greasing the dish
- salt and pepper
- chilli flakes
- lemon pepper
- herb butter, shop-bought or homemade with softened butter, garlic and chopped parsley
The ingredient amounts above scale with your choice. The value per serving stays the same, while the total in the pot grows with the number of servings.
All nutrition values side by side
| Nutrient | per serving (estimate) | Total for 6 Servings |
|---|---|---|
| Calories | 420 kcal | 2,520 kcal |
| Carbohydrates | 9 g | 54 g |
| Protein | 48 g | 288 g |
| Fat | 21 g | 126 g |
| Fibre | 3 g | 18 g |
| of which sugar | 5 g | 30 g |
How this is calculated
Target amount = ingredient amount × target servings ÷ base servings. The result is then rounded for kitchen use: from 100 g or ml to the nearest 5, between 1 and 99 to the nearest 1, pieces and spoons to half units, amounts below one unit to quarters, thirds or halves. Teaspoons and tablespoons also go down to an eighth, kilograms and litres stay finer.
Total = value per serving × target servings. The value per serving is unchanged, because ingredient amount and serving count change by the same factor.
Sources
- Regulation (EU) No 1169/2011 (FIC), Art. 32 and 33: nutrition values per 100 g or 100 ml, additionally allowed per portion.
- European Commission, Guidance document for competent authorities for the control of compliance with EU food law, setting of tolerances for nutrient values declared on a label, December 2012.
Nutrition values are estimates from the recipe record, not laboratory results. Even for checked labels the EU sets tolerances: for fat, protein and carbohydrates 20 percent in the range of 10 to 40 g per 100 g, and 2 g per 100 g below that. Home cooking varies more, because variety, size and cooking loss of the ingredients differ. Kitchen rounding also shifts the total slightly against the plain rule of three. Anyone who has to keep amounts exact for medical reasons, for example during a nutrition therapy prescribed by a doctor, should discuss them with a doctor or a registered dietitian. Your serving count is calculated in your browser only, it is neither stored nor transmitted.
Instructions
- For the marinade, whisk together the lemon juice, crushed garlic, honey and 2 tbsp olive oil. Add the salmon loins and marinate for about 2 to 3 hours.
- Cut the fennel into quarters, slice or roughly quarter the mushrooms, cut the onions into half-moons and slice the courgettes into rounds or batons.
- Gently soften the vegetables in olive oil, one batch at a time, seasoning lightly with salt and pepper as you go.
- Drizzle a baking dish with a little olive oil and spread the softened vegetables over the base in an even layer. Scatter over the chopped fennel fronds, then add chilli flakes and lemon pepper to taste.
- Lay the drained salmon on top of the vegetables and season with salt and pepper. Cover with tomato slices or diced tomatoes, drizzle with a little olive oil and season again with salt and pepper. Dot a little herb butter over the salmon.
- Cover the dish with foil. Preheat the oven to 180C (fan) and bake for 25 to 30 minutes.
- After 25 minutes, remove the foil and check how the salmon is cooking. If it still looks too translucent, switch off the oven and let the fish rest inside for another 4 to 5 minutes.
- Serve with a green salad on the side.
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Nutrition facts per serving (estimate)
| Calories | 420 kcal |
|---|---|
| Carbohydrates | 9 g |
| Protein | 48 g |
| Fat | 21 g |
| Fibre | 3 g |
| of which sugar | 5 g |
Frequently asked questions
Which salmon fillets work best for this recipe?
Salmon loins are ideal because they have an even thickness, so they cook through evenly.
How long does the salmon need to marinate?
At least 2 hours, ideally 3 hours, in the lemon, honey and garlic marinade in the fridge.
How do I know when the salmon is cooked?
The salmon should no longer look translucent. If it still looks a little raw after 25 minutes, simply switch off the oven and let it rest inside for 4 to 5 minutes.
Is this recipe really low carb?
Yes, the dish contains only a small amount of carbohydrate from the vegetables and the spoonful of honey in the marinade, spread across 6 servings.
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