Extension for Real Life

The Food Factor: Steamed Salmon & Veggies

Video by Jonathan Parrish

Have you ever heard someone praise the benefits of a Mediterranean diet, but wondered what to cook? This delicious fish recipe, cooked with an assortment of tasty vegetables, fits the bill! Fish, healthy oils, and plenty of vegetables are key parts of the Mediterranean diet. Served with a side of whole-grain couscous or pasta, you’ve got a feast ready in about 45 minutes.

Steamed Salmon and Veggies

Ingredients:

1 lb salmon fillet

4 cloves fresh garlic, minced

1 fresh zucchini or yellow squash, sliced

1 onion, chopped

1/8 head cabbage, chopped (at least 1 cup)

2 carrots, sliced

1/2 lb mushrooms, sliced

1 bell pepper, cut into short, thin strips

1/2 lemon, cut into 4 pieces (wedges)

Fresh herbs as desired, such as dill or thyme

2–4 Tbsp olive oil

Salt and pepper, about 1/8 teaspoon each

Directions:

1. Wash and prepare produce. Set aside.
2. In a large saucepan, heat 2 Tbsp olive oil over low heat.
3. Sauté garlic about a minute, but do not allow to brown.
4. Spread cabbage, carrots, bell peppers, and mushrooms in the pan.
5. Salt and pepper the salmon fillet, then place on top of vegetables.
6. Spread onion and zucchini over salmon.
7. Cover the skillet with a lid and cook on low heat until salmon is fully cooked, about 30 minutes.
8. Drizzle with olive oil (optional) and season with fresh herbs.
9. Serve with a lemon wedge.

Thanks to our friends at the University of Arizona Cooperative Extension for this recipe and information on the Mediterranean diet!