Food Friday: Salmon with Roasted Veggies

This dish is a great one for the whole family. It is packed full of colour and therefore packed full of a variety of nutrients. Getting a serving or two of fish in a week is a great way to ensure you are getting your omega 3s. Omega 3s are important for your joints, your heart, your skin, your mood, just to name a few benefits. Living in Nova Scotia, we should be able to get our hands on good quality fish as well. If you have never roasted beets before, you are in for a treat. I grew up only eating boiled beets but now I boil, roast, grate and even add them to smoothies. They are a fantastic food for their antioxidant, anti-inflammatory, and detoxification support.

Feel free to separate the components of this dish to round out a different meal. Last night I only made the salmon as I had a big green salad and a rice, quinoa and mushroom side dish prepped. However, I do love this dish all together as it is very nourishing with a slight sweetness to it. The recipe is adapted from nutritionist Mikaela Reuben.

Ingredients: (Serves 4)

  • Salmon, portioned into 2 inch pieces, skinned if possible (4 portions)


  • 1/2 grated red onion 
  • 1/4 cup Tamari/soy sauce
  • 1/2 cup olive oil
  • 1/4 maple syrup
  • pepper


  • 1 large sweet potato, peeled
  • 2 carrots, peeled
  • 3 beets, peeled
  • 1/2 red onion
  • 2 cloves garlic
  • 1 tbsp balsamic vinegar
  • 2 large handfuls brussel sprouts
  • 1-2 scallions or 1 leek
  • 1/2-1 tbsp dijon mustard


  1. Preheat oven to 400F. In a bowl, add all marinade ingredients and pepper and mix. Set salmon in marinade and place in fridge to marinate for 10-30 minutes.
  2. Chop all vegetables (bite sized) and drizzle with olive oil, balsamic vinegar and salt and pepper. Pour vegetables into a baking pan and put into the oven. Check after 10 min and stir. Check at 15-20 minutes, they will cook more with salmon so don't over cook.
  3. Push veggies to one side and add salmon to the pan. Drizzle with a sprinkle of maple syrup and a pinch of sea salt. . Check at 10 minutes, once flakey it is done. (10 minutes/inch).
  4. While veggies are cooking, slice Brussels sprouts thinly or shred in food processor. Heat olive oil over medium heat. Then sauté 1 clove garlic (or depending on how many sprouts) and scallions/leek for a few minutes.
  5. Add Brussels sprouts and sauté, stirring often, until cooked. There should be some browned bits for flavour. Turn off heat and add a 1/2-1 tbsp of Dijon mustard (to taste), salt and pepper.

Enjoy! Remember to let me know what you think. 

In health & happiness,

Dr. Karen

(Photo credit -