This is the dinner I reach for when the day has run long and I still want something that loves me back. Oily fish like salmon delivers long-chain omega-3 fats that support heart and brain health, while new potatoes and a heap of greens round it into a balanced plate. Everything roasts on one tray, so it’s ideal for a busy weeknight when washing up is the last thing you want.
Serves 2 · Time 25 min · Style Omega-3
Ingredients
- 2 salmon fillets (about 130 g each), skin on
- 300 g baby new potatoes, halved
- 200 g tenderstem broccoli (or regular broccoli, cut into florets)
- 100 g baby spinach or kale, stalks removed
- 1 tbsp olive oil
- 1 lemon (half sliced, half for juice)
- 2 cloves garlic, thinly sliced
- 1 tsp dried oregano or mixed herbs
- 1/4 tsp chilli flakes (optional)
- Salt and freshly ground black pepper
Method
- Heat the oven to 220°C (200°C fan / gas 7). Bring a kettle to the boil.
- Tip the halved potatoes into a large roasting tray, toss with half the olive oil, a pinch of salt and the garlic, and roast for 10 minutes to give them a head start.
- Meanwhile, pour boiling water over the broccoli in a bowl and leave for 2 minutes, then drain — this keeps it bright and tender in the short roast.
- Take the tray out, push the potatoes to one side, and add the broccoli. Lay the salmon fillets skin-side down in the centre.
- Drizzle the salmon and greens with the remaining oil, scatter over the oregano, chilli flakes if using, salt and pepper, and top each fillet with a lemon slice.
- Roast for 11–12 minutes, until the salmon flakes easily and the potatoes are golden.
- Add the spinach or kale to the tray for the final 2 minutes, just until wilted.
- Finish with a good squeeze of lemon juice and serve straight from the tray.
Nutrition per serving
| Energy | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|
| 486 kcal | 34 g | 38 g | 22 g | 7 g |
Dietitian’s tip
If you train in the evening, this plate works well as a recovery meal — the protein supports muscle repair and the potatoes replenish glycogen. Leftovers keep covered in the fridge for up to two days; flake the cold salmon through a salad the next day rather than reheating, which keeps it moist and preserves the delicate omega-3 fats.
General guidance, not individual medical advice. For personalised nutrition, see a registered dietitian.