Salmon with vegetable sauce

Salmon with Vegetable Sauce Recipe: A Healthy Delight for Any Occasion

Preparation time: 15 minutes
Baking time: 40 minutes
Total time: 55 minutes
Number of servings: 4

Welcome to the delicious world of healthy dishes! Today, I will share with you a simple and savory salmon recipe with vegetable sauce, which will not only delight your taste buds but also bring a touch of health to your plate. This recipe is versatile, so if you don't have salmon on hand, you can use other types of fish. Let's get started!

A Brief History of the Dish

Fish dishes cooked with vegetables and flavors have been an integral part of cuisines worldwide throughout history. Fish, as a source of healthy protein, has been associated with balanced diets and healthy lifestyles. Combined with fresh vegetables, this dish becomes not only tasty but also nutrient-rich. This salmon recipe with vegetable sauce is a modern reflection of these culinary traditions, adapted to satisfy contemporary tastes.

Ingredients

To prepare this delicacy, you will need the following ingredients:

- 4 pieces of salmon (approximately 150-200 g each)
- 1 onion
- 1 carrot
- 1 small celery
- 3-4 cloves of garlic
- 2 tomatoes
- 1 lemon
- Salt, pepper, sage, rosemary (spices to taste)
- 1 glass of white wine (preferably dry)
- 1 cup of olive oil

Ingredient Details

- Salmon: It is an excellent source of omega-3 fatty acids, which are essential for heart health. Choose fresh or frozen salmon of good quality.
- Vegetables: Onion, carrot, and celery add sweetness and texture, while tomatoes provide a fresh and tangy taste. Garlic, besides its aroma, also has antioxidant properties.
- Spices: Sage and rosemary add an unmistakable fragrance, and lemon will balance the flavors with its pleasant acidity.

Preparation Technique

Step 1: Preparing the Fish

Start by cleaning, washing, and drying the salmon pieces well. This is essential for achieving a delicious crust when baking. Season the fish with salt, pepper, sage, and rosemary. Let it rest for 10-15 minutes to absorb the flavors.

Step 2: Preparing the Vegetables

Meanwhile, clean and wash the vegetables. Slice the onion into thin rings, cut the carrot and celery into slices, and dice the tomatoes. The garlic can be minced or left whole, depending on your preference.

Step 3: Assembling the Baking Tray

In a baking tray, arrange the prepared vegetables. Place the salmon pieces on top. Drizzle with olive oil and add the white wine and a little water. These liquids will help cook the vegetables and create a delicious sauce. Cover the tray with aluminum foil to retain moisture.

Step 4: Baking

Preheat the oven to 180 degrees Celsius. Place the tray in the oven and let it bake for 30 minutes. After this period, carefully remove the aluminum foil. Turn the pieces of fish to brown evenly and leave them in the oven for another 10 minutes.

Step 5: Preparing the Sauce

Once the fish is done, take the tray out of the oven. Put the vegetables in a blender and add the sauce from the tray. If necessary, thin the sauce with a little liquid and season again to taste. Blend until you achieve a smooth texture.

Serving

On a plate, place a piece of salmon and pour the vegetable sauce over it. You can garnish with thin slices of lemon or a few fresh rosemary leaves for an elegant look.

Serving Suggestions

This salmon with vegetable sauce pairs perfectly with sides like wild rice, quinoa, or a fresh green salad. Additionally, a glass of dry white wine will splendidly complement this dish.

Possible Variations

If you want to experiment, you can replace the salmon with sea bream or cod fillets. You can also add vegetables like zucchini or bell peppers to diversify the flavors.

Nutritional Benefits

Salmon is an excellent source of protein and omega-3 fatty acids, which contribute to heart and brain health. The vegetables add fiber and essential vitamins, making this dish an excellent choice for a healthy meal.

Frequently Asked Questions

- Can I use other types of fish? Yes, this recipe is versatile, and you can use almost any type of fish, adjusting the cooking time based on the thickness of the fillets.
- How can I make the sauce spicier? You can add fresh chili or red pepper flakes to the vegetable sauce for a spicy kick.
- Can I prepare this dish in advance? Yes, you can prepare the vegetables and fish a few hours ahead, and then follow the baking steps.

Conclusion

This salmon with vegetable sauce recipe is not just a delicious dish but also a healthy option for any meal. Whether it’s a family dinner or a special lunch, this dish is sure to impress. So put on your apron, gather the ingredients, and let your imagination soar! Enjoy!