Salmon and Broccoli with Pumpkin Seed Pesto

This glucose-stabilizing salmon and broccoli with pesto combine protein, veggies, and healthy fats on one sheet pan. 

Salmon contains omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have been linked to weight management and optimal cardiovascular functioning, including anti-inflammatory processes and healthy heart and artery function. Essential for proper fetal development as well as healthy aging, EPA and DHA may play a role in the prevention and treatment of several diseases.

While it's possible for the body to convert linoleic acid (ALA) found in plant oils to EPA and DHA, some research suggests that only a small amount can be made by the body. To reap the health benefits of these fatty oils, eat more fish or shellfish rich in EPA and DHA or take fish oil supplements.

<p class="pro-tip"><strong>Learn about </strong><a href="/blog/omega-3-fish-oil-weight-loss">omega-3 fish oil and weight loss</a></p>

Most medical experts and health organizations recommend individuals get 250 to 500 mg of EPA and DHA per day, first from fatty fish and then from supplements. According to the 2020-2025 Dietary Guidelines, healthy adults between the ages of 19–59 should consume between 8–10 ounces of seafood a week.

This high-protein salmon recipe provides a quick go-to weeknight recipe. Roast seasoned salmon fillets and broccoli florets on the same sheet pan in a hot oven for 12–15 minutes and you're more than halfway done with a low-effort but flavor-packed meal.

Eat the roasted salmon and broccoli as is with a bit of fresh lemon juice squeezed on top, or blitz a few ingredients into a blender or food processor for a vegan pesto topper that enhances the rich notes of the salmon and compliments the slight grassiness of the broccoli. Our vegan pesto uses nutritional yeast for a bit of nutty, cheese-like bite and pumpkin seeds, which are rich in magnesium, manganese, phosphorous, and vitamin K.

{{mid-cta}}

Salmon and Broccoli with Pumpkin Seed Pesto

This glucose-stabilizing salmon and broccoli with pesto combines protein, veggies, and healthy fats on one sheet pan.

• high-speed blender or food processor

Pesto

• 1 1/2 cups raw pumpkin seeds ((for optimal digestion, soak the pumpkin seeds in water overnight in the fridge with 1 tablespoon of raw apple cider vinegar))
• 1 large bunch basil
• 1 lemon, zest and juice
• 1 garlic clove
• 1 cup olive oil
• pinch sea salt and pepper
• 1/3 cup nutritional yeast  ((optional))

Salmon & Broccoli

• 3, 4 oz. salmon fillets
• 1 head broccoli (chopped into florets)
• 2 Tbsp. olive oil
• 1/4 tsp. sea salt and pepper

1. Blend all pesto ingredients together in a blender or food precessor. Set aside.
2. (Note: Pesto can be made ahead of time and stored in the fridge, if preferred.)
3. Preheat the oven to 450ºF.
4. Season salmon fillets with salt and pepper, if desired. Place salmon (skin side down) on a non-stick baking sheet.
5. Toss broccoli with olive oil, sea salt, and pepper. Place on a large baking sheet.
6. Roast salmon and broccoli in the oven:
7. 1. Salmon until cooked through, approximately 12-15 minutes
8. 2. Roast broccoli until it’s tender and blackened on the bottom; approximately 10 to 12 minutes.
9. Serve immediately, with lemon wedges (if desired), and pesto.

<p class="pro-tip"><strong>Learn more about </strong> <a href="/blog/salmon-metabolic-health">salmon and metabolic health</a>.</p>