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Lemon Herb Salmon with Roast Vegetables

A simple, nourishing dinner packed with high-quality protein, colourful vegetables and heart-healthy omega-3 fats.


Serves: 4

Prep Time: 15 minutes

Cook Time: 30 minutes

Difficulty: Easy


Grilled salmon with roasted broccoli, peppers, zucchini and red onion on a white plate, garnished with parsley and lemon wedges.

Ingredients


For the Salmon


  • 4 salmon fillets (approximately 180-200 g each)

  • 2 tbsp extra virgin olive oil

  • 1 lemon (zest and juice)

  • 2 cloves garlic, crushed

  • 1 tsp Dijon mustard

  • 1 tsp dried oregano

  • 1 tsp dried parsley

  • Salt and cracked black pepper


For the Roast Vegetables


  • 2 medium sweet potatoes, diced

  • 2 zucchinis, sliced

  • 1 red capsicum, chopped

  • 1 yellow capsicum, chopped

  • 1 red onion, cut into wedges

  • 250 g broccoli florets

  • 2 tbsp extra virgin olive oil

  • 1 tsp garlic powder

  • 1 tsp smoked paprika

  • Salt and cracked black pepper


To Serve


  • Fresh parsley

  • Lemon wedges

Method


  1. Preheat the oven to 200°C (180°C fan-forced) and line two baking trays with baking paper.

  2. Spread the sweet potato, capsicum and red onion over one tray. Drizzle with olive oil and season with garlic powder, smoked paprika, salt and pepper. Toss to coat.

  3. Roast for 15 minutes.

  4. Remove the tray, add the zucchini and broccoli, toss everything together and return to the oven for another 15 minutes, or until the vegetables are tender and lightly caramelised.

  5. While the vegetables roast, whisk together the olive oil, lemon zest, lemon juice, garlic, Dijon mustard, oregano and parsley.

  6. Place the salmon fillets skin-side down on the second baking tray and brush generously with the lemon herb mixture.

  7. Bake for 12-15 minutes, depending on the thickness of the fillets, until the salmon flakes easily with a fork.

  8. Divide the roasted vegetables between four plates, top with the salmon and finish with fresh parsley and a squeeze of lemon.

Approximate Nutrition (Per Serve)

Calories

Protein

Carbohydrates

Fat

Fibre

590 kcal

42 g

28 g

31 g

8 g

Ingredient Swaps


Fish


Try:


  • Ocean trout

  • Barramundi

  • Snapper

  • Rainbow trout

  • Mackerel


Vegetables


Swap with seasonal favourites:


  • Pumpkin

  • Carrots

  • Brussels sprouts

  • Green beans

  • Asparagus

  • Cauliflower

  • Eggplant


Herbs & Flavours


Experiment with:


  • Fresh dill

  • Fresh thyme

  • Rosemary

  • Italian herbs

  • Chilli flakes

  • Cracked fennel seeds


Carbohydrates (Optional)


For higher energy requirements, serve with:


  • Brown rice

  • Quinoa

  • Roasted baby potatoes

  • Wholegrain bread

Meal Prep


This recipe is perfect for meal prep.


Store cooked salmon and vegetables in separate airtight containers in the refrigerator for up to three days. Reheat gently in the microwave or oven to prevent the salmon from drying out.


Roast an extra tray of vegetables while the oven is on; they make an easy addition to tomorrow's lunch with leftover salmon, grilled chicken or tuna.

Coach Notes


  • Salmon is one of the richest natural sources of omega-3 fatty acids (EPA and DHA), nutrients that support heart, brain and joint health.

  • Cook the salmon only until it flakes easily with a fork. It will continue cooking slightly after it's removed from the oven, helping it stay moist and tender.

  • Buying pre-cut vegetables can turn this into an easy weeknight dinner in under 40 minutes.

  • This recipe works just as well with barramundi, trout or snapper if salmon isn't available.

  • Add extra green vegetables such as asparagus, green beans or brussels sprouts when they're in season.

Family Variation


One of the best things about this meal is that everyone can eat the same dinner while adjusting portion sizes to suit their individual needs.


For active adults, teenagers or growing children, simply add:


  • Brown rice

  • Quinoa

  • Roasted baby potatoes

  • Wholegrain bread


If your goal is body fat loss, follow the TTG Plate Method by filling at least half your plate with vegetables, enjoying a generous portion of salmon and adding carbohydrates according to your activity levels.


There's no need to cook separate meals; just adjust the proportions on each plate.

TTG Nutrition Tip


Aim to include oily fish such as salmon, trout, sardines or mackerel at least two to three times per week.


These fish provide omega-3 fats (EPA and DHA), nutrients that many Australians don't consume in adequate amounts. Regular intake supports cardiovascular health, brain function and may help reduce inflammation while contributing to an overall balanced diet.

Shopping List


Seafood


  • Salmon fillets


Fresh Produce


  • Sweet potatoes

  • Zucchini

  • Red capsicum

  • Yellow capsicum

  • Red onion

  • Broccoli

  • Lemon

  • Garlic

  • Fresh parsley


Pantry


  • Extra virgin olive oil

  • Dijon mustard

  • Garlic powder

  • Smoked paprika

  • Dried oregano

  • Dried parsley

  • Salt

  • Cracked black pepper

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