Today I’m sharing a killer recipe that’s quick, easy, and packed with flavor – Salmon Fillet with Mushrooms and Zucchini. This one’s perfect for when you want a healthy, satisfying meal without spending hours in the kitchen. We’re talking about tender, juicy salmon paired with perfectly sautéed mushrooms and zucchini, all brought together with a hint of garlic and lemon.
This Salmon Fillet with Mushrooms and Zucchini is a healthy lunch option. The dish provides a balanced combination of lean protein from the salmon, which is also rich in omega-3 fatty acids essential for heart health, and fiber-rich vegetables like zucchini and mushrooms that support digestive health. Additionally, the use of olive oil and fresh lemon juice enhances the nutritional profile with healthy fats and antioxidants, making it a nutritious and well-rounded meal.
It’s a simple dish, but trust me, it’s a game changer. Whether you’re cooking for yourself or impressing guests, this recipe is a surefire hit. Let’s dive in and get cooking!
Ingredients / 2 servings:
- 2 salmon fillets (about 6 oz each)
- 1 medium zucchini, sliced into rounds
- 1 cup mushrooms, sliced (button or cremini work well)
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 lemon (half for juice, half for slices)
- Salt and pepper to taste
- Fresh dill or parsley for garnish (optional)
Preparation Time:
- Slicing zucchini and mushrooms: 5 minutes
- Mincing garlic: 1 minute
- Patting dry and seasoning salmon: 3 minutes
Cooking Time:
- Sautéing vegetables: 7 minutes
- Baking salmon: 12-15 minutes
Total Time: 30 minutes
Total Estimated Cost:
- Salmon Fillets (2, about 6 oz each): $12.00 (average $10-$14 per pound)
- Zucchini (1 medium): $1.00
- Mushrooms (1 cup, sliced): $2.00 (approximately $4 per 8 oz pack)
- Olive Oil (2 tablespoons): $0.20 (a 16 oz bottle costs around $6.00)
- Garlic (2 cloves): $0.10 (approximately $0.50 per bulb)
- Lemon (1 lemon): $0.50
- Salt and Pepper: $0.05 (negligible cost for small amounts)
- Fresh Dill or Parsley (optional garnish): $0.50
Total Cost: $16.35
Total Cost for One Serving: $8.175
Recipe – Instructions:
Let’s gather all our fresh and tasty ingredients for our yummy Salmon Fillet with Mushrooms and Zucchini – it’s going to be a blast!
Preheat your oven to 400°F (200°C). Pat the salmon fillets dry with paper towels. Drizzle 1 tablespoon of olive oil over the salmon fillets. Squeeze half of the lemon over the fillets. Season the fillets with salt and pepper. Place the seasoned salmon fillets on a baking sheet lined with parchment paper.
Add lemon slices on top of each fillet for added flavor. Bake the salmon in the preheated oven for about 12-15 minutes, or until the salmon flakes easily with a fork. If you want the salmon well-done, you can leave it in the oven 10 more minutes.
Slice the zucchini into rounds and the mushrooms into slices. Mince the garlic. Using a vegetable peeler to slice the zucchini into thin ribbons adds a delicate texture and enhances the presentation of your dish.
In a large skillet, heat the remaining 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant.
Add the sliced mushrooms and zucchini to the skillet. Season with salt and pepper, and sauté for about 5-7 minutes until the vegetables are tender and slightly browned.
Once the salmon is done, remove it from the oven. Plate the sautéed mushrooms and zucchini, then place a salmon fillet on top. Garnish with fresh dill or parsley if desired. Serve immediately with additional lemon wedges on the side.
This dish is a flavor explosion! The juicy, tender salmon paired with the earthy mushrooms and fresh, crisp zucchini slices creates a perfect harmony of tastes that will leave your loved ones dancing with delight
Tips:
- Make sure to get your pan nice and hot before adding the mushrooms and zucchini – this will give them a lovely, golden-brown sear and really bring out their flavors.
- Don’t be shy with the lemon juice! A good squeeze over the salmon just before serving will add a zesty kick that brightens up the whole dish.
- If you’ve got any fresh herbs lying around, like dill or parsley, toss them in just before serving for a burst of freshness and a pop of color.
Total Nutritional Information for 1 serving:
- Calories: 400
- Protein: 35 grams
- Fat: 25 grams
- Saturated Fat: 4 grams
- Carbohydrates: 8 grams
- Fiber: 2 grams
- Sugars: 4 grams
- Cholesterol: 94 mg
- Sodium: 150 mg
- Omega-3 Fatty Acids: 1,500 mg
Essential Equipment:
- Cutting Board: For slicing the zucchini, mushrooms, and mincing the garlic.
- Knife: A sharp knife for preparing the vegetables and mincing the garlic.
- Skillet or Frying Pan: A large skillet or frying pan for sautéing the vegetables.
- Oven: For baking the salmon fillets.
- Baking Sheet: To place the salmon fillets in the oven.
- Parchment Paper: For lining the baking sheet to prevent sticking.
- Spatula or Wooden Spoon: For stirring the vegetables while they cook.
Optional Equipment:
- Vegetable Peeler: For making thin ribbons of zucchini instead of rounds.
- Zester: For adding lemon zest to the dish for extra flavor.
- Herb Scissors: For quickly chopping fresh herbs like dill or parsley.
- Garlic Press: For mincing garlic more efficiently.
- Serving Plate: To present the finished dish beautifully.
- Lemon Juicer: To easily extract juice from the lemon.
I hope you enjoy this delicious and nutritious Salmon Fillet with Mushrooms and Zucchini as much as I do! It’s a simple, wholesome meal that’s perfect for any occasion. Be sure to check out the other recipes on my blog for more tasty and easy-to-make dishes. Thanks for stopping by, and happy cooking