Herb-Crusted Salmon with Roasted Vegetables – Omega-3 Power Dinner

Ingredients:

For the Salmon:

• 4 salmon fillets (6 oz each), skin-on
• 3 tbsp fresh dill, finely chopped
• 2 tbsp fresh parsley, finely chopped
• 1 tbsp fresh chives, finely chopped
• 2 cloves garlic, minced
• 2 tbsp Dijon mustard
• 2 tbsp olive oil
• 1 tbsp lemon zest
• 1/2 tsp sea salt
• 1/4 tsp black pepper

For the Roasted Vegetables:

• 2 cups Brussels sprouts, halved
• 2 cups broccoli florets
• 1 red bell pepper, cut into chunks
• 1 yellow bell pepper, cut into chunks
• 2 tbsp olive oil
• 1 tsp garlic powder
• 1/2 tsp sea salt
• 1/4 tsp black pepper
• Fresh lemon wedges for serving

Instructions:

1. Preheat oven to 425°F (220°C). Line two baking sheets with parchment paper.
2. Prepare vegetables: In a large bowl, toss Brussels sprouts, broccoli, and bell peppers with olive oil, garlic powder, salt, and pepper. Spread on one baking sheet.
3. Make herb crust: In a small bowl, combine dill, parsley, chives, garlic, Dijon mustard, olive oil, lemon zest, salt, and pepper. Mix into a paste.
4. Prepare salmon: Pat salmon fillets dry with paper towels. Place skin-side down on the second baking sheet.
5. Apply herb crust: Spread the herb mixture evenly over the top of each salmon fillet, creating a generous crust.
6. Roast: Place both baking sheets in the oven. Roast vegetables for 20-25 minutes, stirring halfway through. Roast salmon for 12-15 minutes until it flakes easily with a fork.
7. Rest and serve: Let salmon rest for 2 minutes. Serve with roasted vegetables and fresh lemon wedges.

Nutrition (per serving):

Calories: 425 | Protein: 42g | Carbs: 18g | Fiber: 6g | Fat: 22g | Omega-3: 2.5g

Brain-Boosting Omega-3 Power

Elevate your dinner with this elegant herb-crusted salmon paired with colorful roasted vegetables—a meal that’s as good for your brain as it is for your taste buds. This restaurant-quality dish comes together in just 30 minutes and delivers a powerful dose of omega-3 fatty acids, lean protein, and antioxidant-rich vegetables.

Salmon is one of nature’s most perfect foods, providing exceptional amounts of omega-3 fatty acids EPA and DHA that support brain health, reduce inflammation, and protect heart health. When combined with nutrient-dense roasted vegetables and aromatic herbs, this becomes a therapeutic meal that supports whole-body wellness.

Health Benefits

• Brain Health: Omega-3 fatty acids support cognitive function and may protect against cognitive decline
• Heart Protection: EPA and DHA reduce inflammation and support cardiovascular health
• High-Quality Protein: Complete amino acid profile supports muscle health and satiety
• Anti-Inflammatory: Omega-3s and antioxidants combat chronic inflammation
• Vitamin D Source: Salmon provides this crucial nutrient often deficient in modern diets
• Eye Health: DHA supports retinal health and may prevent macular degeneration

Chef’s Tips for Perfect Results

• Choose Wild-Caught: Wild salmon has more omega-3s and fewer contaminants than farmed
• Don’t Overcook: Salmon is done when it reaches 145°F internally and flakes easily
• Skin-Side Down: Cook salmon skin-side down for even cooking and easy removal
• Fresh Herbs Essential: Dried herbs won’t create the same flavorful crust
• Room Temperature Fish: Let salmon sit at room temperature for 15 minutes before cooking for even results
• Crispy Skin Trick: For crispy skin, broil for the last 2 minutes of cooking

Frequently Asked Questions

Can I use frozen salmon?

Yes! Thaw completely in the refrigerator overnight, then pat very dry before applying the herb crust. Frozen salmon often has the same nutritional value as fresh.

What other vegetables work well?

Try asparagus, zucchini, cherry tomatoes, or green beans. Adjust roasting time based on vegetable density—tender vegetables need less time.

How do I know when salmon is perfectly cooked?

The salmon should be opaque throughout and flake easily with a fork. Internal temperature should reach 145°F. The center can be slightly translucent for a medium doneness.

Can I make the herb crust ahead?

Yes! Mix the herb crust up to 2 days ahead and store in the refrigerator. Let it come to room temperature before applying to salmon.

Nourish Your Brain and Body

This herb-crusted salmon with roasted vegetables is more than dinner—it’s brain food that tastes like a gourmet restaurant meal. The combination of omega-3-rich salmon, fiber-packed vegetables, and aromatic fresh herbs creates a complete, therapeutic meal that supports cognitive function, heart health, and overall vitality.

Make this recipe part of your weekly routine and experience the powerful health benefits of omega-3 nutrition in its most delicious form.