Here’s a high-protein, nutrient-dense recipe for Salmon with Sweet Potatoes and Asparagus
a perfect meal for bodybuilders or anyone seeking a balanced, muscle-friendly dish packed with protein, healthy fats, and complex carbs!
Ingredients
For the Salmon:
- 2 salmon fillets (6-8 oz / 170-225g each, skin-on or skinless)
- 1 tbsp olive oil or avocado oil
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp lemon zest (or 1 tbsp lemon juice)
- Salt and pepper (to taste)
- Optional: fresh dill or parsley for garnish
For the Sweet Potatoes:
- 2 medium sweet potatoes (peeled and cubed)
- 1 tbsp olive oil
- 1/2 tsp cinnamon (optional, for sweetness)
- 1/4 tsp paprika
- Salt and pepper (to taste)
For the Asparagus:
- 1 bunch asparagus (trimmed)
- 1 tsp olive oil
- 1/2 tsp garlic powder
- Salt and pepper (to taste)
Instructions
1. Preheat the Oven:
- Preheat to 400°F (200°C).
2. Prep the Sweet Potatoes:
- Toss cubed sweet potatoes with olive oil, cinnamon, paprika, salt, and pepper.
- Spread on a baking sheet and roast for 25-30 minutes, flipping halfway, until tender and caramelized.
3. Season the Salmon:
- Pat salmon fillets dry. Brush with olive oil and season with garlic powder, smoked paprika, lemon zest, salt, and pepper.
4. Prep the Asparagus:
- Toss asparagus with olive oil, garlic powder, salt, and pepper.
5. Bake the Salmon and Asparagus:
- On a separate baking sheet, arrange salmon and asparagus in a single layer.
- Bake for 12-15 minutes until salmon flakes easily (internal temp: 145°F/63°C) and asparagus is tender-crisp.
6. Serve:
- Plate the salmon alongside roasted sweet potatoes and asparagus. Garnish with fresh herbs and a lemon wedge.
Macros (Per Serving)
- Calories: ~500-550 kcal
- Protein: ~35-40g (from salmon)
- Carbs: ~35-40g (from sweet potatoes)
- Fats: ~20-25g (from salmon and olive oil)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Salmon provides omega-3 fatty acids and lean protein for muscle repair and joint health.
- Complex Carbs: Sweet potatoes offer fiber and sustained energy for workouts and recovery.
- Nutrient-Dense Veggies: Asparagus adds vitamins (A, C, K), folate, and antioxidants.
- Quick & Meal-Prep Friendly: Bake all components together for efficiency!
Pro Tips
- Air Fryer Option: Cook salmon and veggies in an air fryer at 375°F (190°C) for 10-12 minutes.
- Boost Protein: Add a side of quinoa or a scoop of Greek yogurt.
- Lower Carbs: Replace sweet potatoes with cauliflower mash.
- Extra Flavor: Drizzle salmon with balsamic glaze or top with a mango salsa.
Enjoy this flavorful, muscle-building meal to fuel your gains and recovery! 🐟🍠💪