When you would ask me, what I like most about springtime, I would say strawberries, wild garlic, and of course ASPARAGUS. I know, that’s all food, but what should I say, I’m a foodie! So maybe you can imagine how thrilled I am about today’s recipe, since we’re going to make oven roasted asparagus. And we will serve it with some oven roasted pulled salmon, crispy baby potatoes and some lemon seasoned spinach leaves. So, without any further ado, let’s get started!Jump to Recipe
The Health Benefits of Asparagus and Salmon
Okay, first, let’s take a look at our individual bowl components. Green asparagus provides our bowl with a ton of vitamins, minerals, and phytochemicals.
For example, it is rich in vitamins E, C, and K. It also contains plenty of beta-carotenes, which give it its green color and from which our bodies can make vitamin A and take advantage of their antioxidant effects.
Green asparagus is also rich in folate, which is a vitamin that plays an important role in cell division and regeneration, as well as in the synthesis of nucleic acids.
Salmon, on the other hand, is rich in omega-3 polyunsaturated fatty acids. These have various preventive effects in our body, such as protection against cardiovascular diseases, vascular calcification or the reduction of elevated cholesterol levels and high blood pressure.
In addition, salmon is rich in magnesium, iron and phosphate, all minerals that are essential for our body.
Oh, and not to forget, of course, it’s also very rich in protein, which is why in today’s recipe it’s not only our main source of fat, but also our source of protein.
So, all in all, the potatoes provide the carbohydrates, the asparagus and spinach cover the vegetable side, and the salmon provides the fats and proteins. We also use a tiny bit of oil for frying, so this also adds up on the fat component.
The quantities, as they are given in this oven roasted asparagus and salmon recipe, are equal to two servings. However, feel free to double, triple, or halve them, depending on how many people you’re cooking for.
If you like to have a larger portion or one with more or less calories, carbs, proteins, or fats, feel free to adjust the amount of carbs, protein, or fats to your individual needs.
I always base portion sizes on my personal dietary needs (presumably those of the average woman). However, you or perhaps one of your fellow eaters may need more (or less) than I do.
You will need …
- 500 grams or 17.5 ounces of baby potatoes (waxy)
- two small salmon fillets of 125 grams or 4.5 ounces each
- one teaspoon each of spicy Dijon mustard and honey
- two lemons
- one bunch of green asparagus (about 400 grams or 14 ounces)
- two teaspoons of olive oil
- 80 grams of fresh spinach leaves
Variations & Substitutions
Feel free to use a vegetarian or vegan protein source instead of the salmon if you prefer that. Fried tofu cubes or tempeh would go well with this oven roasted asparagus bowl too.
As you’ll see in a moment, I first boil the potatoes in a bowl and then pan fry them until crispy. Alternatively, you can rinse them well, cut them in half or quarters, and bake them in the oven to make crispy wedges. Depending on the size, they need about 30 to 40 minutes in total.
Oven Roasted Asparagus and Salmon – Here’s How to Make It
Okidoki, now that we know how incredibly wholesome our bowl will be and what ingredients we’ll need to make it, we can get started on the actual recipe.
And let’s get started with the potatoes. To do so, just put them in a large pot and fill it up with water so that all the potatoes are covered by it. Then bring it to a boil and turn down the heat to medium-high once the water has come to a boil. Now you can simmer them for about 20 minutes with the lid half closed.
To test if your potatoes are done, simply poke one of the larger ones with a knife. When you can easily pull the knife out again, the potatoes are done. Then you can turn off the heat, drain the potatoes and set them aside to cool.
Easy Oven Roasted Asparagus and Salmon
Now it’s time to preheat the oven to 200°C or 400°F. Then grab your salmon fillets, rinse them under cold water and pat them dry.
Next, place them skin side down on a piece of aluminum foil, which you should spray or brush with a little oil beforehand. Then lightly salt the fillets.
Next, mix the honey, mustard, and a teaspoon of lemon juice in a small bowl. And then brush the top of your salmon with this delicious honey-mustard-marinade.
In the next step, wash your asparagus spears thoroughly and break off the woody ends. To do this, simply bend the stalks carefully in the lower half. This way it will automatically break at the point where the woody part ends.
Then place the asparagus next to the salmon fillets on the baking sheet and drizzle it with a teaspoon of olive oil, some salt, and the remaining juice of the lemon. Then give it a toss by using your hands so that all the asparagus spears are covered with the olive-oil-lemon-salt-marinade.
Finally, cut the second lemon in half and place it on the baking tray with the cut side facing up. And now you can put everything in the oven for 15 minutes.
In the meantime, we can take care of the potatoes. Therefore, simply cut them in half or thirds (depending on their size) and put them in a large pan together with the remaining olive oil. Fry them over medium-high heat until they become nicely crispy.
Lightly salt them and reduce the temperature after a few minutes or when they are already nicely crispy, just to keep them warm until the asparagus and salmon are ready.
To serve this bowl, first wash the spinach and drizzle it with the juice from the oven roasted lemon. Then tear the salmon into small pieces by using two forks and serve everything divided onto two plates.
That’s it! You see, this delicious oven roasted asparagus and salmon recipe is really easy and quick to make. I hope you like this recipe and that you give it a try soon.
And in case, you’ve tried this oven roasted asparagus and salmon recipe with crispy baby potatoes, I’d appreciate your comment and rating on this recipe. It’s easy to do via the comments section below this post and it would mean the world to me.
Have fun trying it out and bon appétit,
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Oven Roasted Asparagus and Salmon with Crispy Potatoes
- 1 pot
- 1 baking tray
- 1 piece of tin foil
- 1 frying pan (coated)
- 500 g small, waxy potatoes (~17.5 oz)
- 2 salmon fillets of 125g each (~4.5 oz)
- 1 tsp spicy Dijon mustard
- 1 tsp honey
- 2 lemons
- 1 bunch of green aspargus (~400g or 14oz)
- 2 tsp olive oil
- 80 g fresh spinach leaves
- Place the potatoes in a pot, cover them with water and bring it to a boil. Reduce the heat and let it simmer with the lid half closed for about 20 minutes. Drain them and set aside briefly to cool.
Oven Roasted Asparagus and Salmon
- Preheat the oven to 200°C or 400°F. Rinse the salmon under cold water, pat dry and place it skin side down on a piece of tin foil brushed with a little oil. Salt it lightly. Mix the honey with the mustard and a teaspoon of fresh lemon juice and spread the marinade on top of both salmon fillets.
- Wash the asparagus thoroughly and break off the wooden ends. Place the asparagus next to the salmon on a baking sheet, marinate it with some salt, a teaspoon of oil and the remaining lemon juice. Give it a toss to cover every asparagus spear with the marinade.
- Cut the second lemon in half, add it to the baking sheet and place it in the oven for 15minutes.
- Meanwhile, cut the potatoes in half or thirds and fry them with the remaining oil in a large frying pan over medium-high heat for about 5 minutes. Then lightly salt them and keep them warm over low heat until the asparagus and salmon are ready.
- Wash the spinach and mix with the juice of the roasted lemon. Tear the salmon into small pieces by using two forks. Spread the spinach on two plates, place the asparagus on top, and serve it with the potatoes and the pulled salmon.
- calories: 506 kcal
- fats: 17 g
- carbohydrates: 45 g
- proteins: 33 g