There are many recipes you can use to prepare salmon, but one that never disappoints is an Asian baked salmon recipe. Our version of this is a baked sesame ginger salmon. The marinated salmon soaks up the flavors of the ginger sesame dressing and it is then baked to perfection in the oven alongside seasoned kale and butternut squash. This quick-and-easy salmon recipe also only uses one pan, which may be an even better benefit than the high sources of fiber and healthy fats you’ll find throughout this dish. We’ll take our Omega-3s with a clean kitchen any day.
Ease of Making: Easy
All jokes aside, there truly are countless nutritional benefits to this meal. Salmon is packed with omega-3s, protein, B vitamins, potassium and more. It has also been known to reduce your risk of cancer, heart disease, joint problems and other medical issues or conditions.
Then we have our kale and butternut squash, each nutrient dense on their own. Kale is known as one of the healthiest and nutritious foods on the planet, due to its low calorie content and high volume of vitamins and antioxidants. Kale has been linked to protection against diabetes, cancer, and heart disease and benefits digestion, skin, hair, eyes and more.
Butternut squash didn’t want kale and salmon to have all the fun when it comes to benefiting your health, this winter vegetable is a great source of fiber, vitamins (A,C, B, E), calcium, magnesium and zinc
How to Cook Salmon
Salmon can be cooked in a multitude of ways; oven, stovetop, air fryer, broiled, etc. Each recipe may call for a different variation of cooking method. However, no matter the cooking method here’s a guide for getting your ideal doneness on the inside of the fish.
Salmon Temperature Guide
What is a good side dish with salmon?
What is the healthiest way to cook salmon?
Broiling is one of the healthiest ways to cook salmon, unlike some other fish, salmon’s natural oils prevent the fish from drying out when cooked this way. This cooking method also doesn’t require the addition of any fats like oil.
Do you rinse salmon before cooking?
Depending on the freshness of your fish you may want to rinse it and pat dry. Fresh or hardly aged salmon is fine without a rinse.
Do you season salmon before cooking?
Yes, but you want to season immediately before baking as salt can start to break down the proteins and draw out the moisture in salmon if it sits too long.
Butternut Squash and Kale FAQ
How long to cook?
Cooking Time for Butternut Squash at 400F
|Butternut squash halved||50-60 minutes|
|Butternut squash cubed||35-45 minutes|
|Butternut squash diced||15-20 minutes|
Can you eat butternut squash without cooking it?
Yes, butternut squash can be consumed raw. Many people find that they like putting it in salads or smoothies. However, butternut squash contains a lot of beta-carotene which is easier to absorb once heated.
Do I need to peel butternut squash before roasting?
Depending on the recipe you may not need to peel the butternut squash before roasting. This recipe calls for dicing the squash in small portions so that it can cook at the same pace as the salmon and kale, so it will need to be peeled.
How long does cooked butternut squash last?
Cooked squash can last 3-4 days in the refrigerator and up to 3-4 months in the freezer for best quality.
How long does fresh butternut squash last?
A whole butternut squash with the skin still on should be kept outside of the refrigerator and can last an entire month in the right conditions.
What is kale good for?
Besides this recipe, kale makes a perfect addition to salads, smoothies, omelets, breakfast scrambles and more.
How many calories are in kale?
There are 8 calories in one cup of chopped raw kale, and 33 calories in one cup of cooked kale.
How much protein in kale?
There are 0.7 grams of protein in one cup of chopped raw kale, and 2.5 grams in one cup of cooked kale.
How to tell if kale is bad?
As kale ages you will notice the leaves start to wilt and turn brown. If the decomposition goes further, your kale will turn into a liquid brown mush and likely start to leak out it’s bag.
Meal prep tips for Baked Sesame Ginger Salmon
- Switch up your sides – if there are just too many nutrient-dense ingredients in this recipe for you, try switching up the sides. Rice and broccoli would make perfect pairs with this salmon.
- Broil it – If you like your salmon to have a nice crisp outer layer, try broiling it for the last five minutes of the baking process.
Baked Sesame Ginger Salmon with Kale & Butternut Squash
- 12 oz salmon
- 5 oz baby kale
- 5 oz butternut squash (diced small)
- 3 tbsp sesame ginger salad dressing
- 1 tbsp olive oil
- 1/2 tsp garlic powder
- 1/2 tsp salt
Pre-Cook (Mise En Place):
- Gather your equipment: sheet pan, parchment paper, cutting board, knife, mixing bowl, tongs
- Pre-heat oven to 400F
- if needed: dice butternut squash into small pieces
- line sheet pan with parchment paper
- Place salmon on a sheet pan. Marinate it with 1 tbsp of the sesame ginger salad dressing
- In a mixing bowl, add the baby kale and squash. Add 2 tbsp of sesame ginger salad dressing, 1 tbsp of olive oil, garlic powder, and salt. Mix well until everything is fully coated.
- Place the baby kale mix on the same sheet pan and spread it out evenly.
- Bake everything in the oven for 10-15 minutes until the salmon has fully cooked.
- Remove from the oven. Eat and enjoy!
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