LOW-CARB DINNER – SALMON WITH ROASTED VEGETABLES

Ingredients for 1 Serving

A balanced evening meal can help provide the body with important nutrients and contribute towards meeting daily protein requirements. This low-carb dinner with salmon and roasted vegetables combines protein-rich fish with fresh vegetables to create a satisfying meal that is relatively low in carbohydrates.

The recipe is easy to prepare in the oven and is suitable for anyone looking to maintain a balanced diet, increase their protein intake or reduce their carbohydrate consumption.

INGREDIENTS FOR 1 SERVING

• 150 g salmon fillet

• 150 g broccoli

• 100 g courgette

• 50 g pepper

• 1 tsp olive oil

• 1 small garlic clove

• Salt and pepper

• A little lemon juice

• Herbs to taste

PREPARATION – STEP BY STEP

1. Preheat the oven: Preheat the oven to 200 °C using conventional top and bottom heat.

2. Prepare the vegetables: Wash and chop the broccoli, courgette and pepper, then place them on a baking tray lined with baking parchment.

3. Season the vegetables: Toss the vegetables with olive oil, salt, pepper and herbs. Finely chop the garlic and add it to the mixture.

4. Add the salmon: Place the salmon fillet on top of the vegetables and drizzle with a little lemon juice.

5. Roast in the oven: Cook everything in the preheated oven for approximately 15–20 minutes, until the salmon is thoroughly cooked and the vegetables remain tender but slightly firm. The exact cooking time depends on the thickness of the salmon fillet and the size of the vegetable pieces.

6. Plate and serve: Carefully remove the salmon from the oven, arrange it on a plate with the vegetables and serve immediately.

DRACHENSANG FITNESS TIP

Salmon provides high-quality protein as well as the long-chain omega-3 fatty acids EPA and DHA. Broccoli, courgette and peppers add vitamins, minerals and fibre to the dish.

Combining fish and vegetables creates a varied meal that can easily be incorporated into a balanced fitness diet.

People who regularly engage in strength training can use this meal to contribute towards their daily protein intake. The portion size can be adjusted according to individual energy requirements.

NUTRITIONAL VALUES PER SERVING

Calories: approximately 450–500 kcal

Protein: approximately 35–40 g

Carbohydrates: approximately 12–16 g

Fat: approximately 25–30 g

Note: These nutritional values are approximate estimates and may vary depending on the type of salmon, its fat content, the vegetables used and the portion size.

LOW-CARB DINNER AND MUSCLE GROWTH – WHAT MATTERS?

Adequate protein intake supports the maintenance and growth of muscle mass, particularly when combined with regular strength training. Fish such as salmon can be a valuable source of protein.

The omega-3 fatty acids it contains are also part of a balanced diet. They perform various functions in the body and contribute to an adequate intake of essential fatty acids.

However, a low-carbohydrate diet is not essential for building muscle or losing body fat. What matters most is overall energy intake, an adequate supply of important nutrients and individual training goals.

For people with higher energy requirements or those undertaking intensive training, the meal can be supplemented with potatoes, rice or other carbohydrate sources.

CONCLUSION – A PROTEIN-RICH DINNER WITH SALMON AND VEGETABLES

Salmon with roasted vegetables is a simple low-carb recipe that combines high-quality protein, omega-3 fatty acids and a variety of plant-based nutrients.

The dish requires little preparation and can make a useful addition to a varied everyday diet.

A balanced diet does not have to be complicated – fresh ingredients, gentle cooking methods and appropriate portion sizes provide a good foundation.

Find more information and recipes in our Nutrition, Low-Carb Breakfast, Low-Carb Lunch, Low-Carb Snacks and Muscle Growth sections.