Omega-3-rich salmon gets a creamy miso topping with crunchy panko bread crumbs in this easy one-pan meal. Radishes and baby bok choy cook in the same amount of time and are a unique combo, just when you were getting tired of the usual sheet pan veggies!

This is a great option for a quick, low-maintenance dinner, and it’s packed with anti-inflammatory properties from the salmon (1).

 Active time: 10 minutes | Total time: 25 minutes

Sheet Pan Miso Salmon With Baby Bok Choy

Ingredients

• Cooking spray
• 4 (5-oz./142g) salmon fillets, skin-on
• 3 tbsp mayonnaise
• 1 tbsp white miso paste
• 1 tsp lemon zest, finely grated
• 1 tsp lemon juice
• 1/2 cup (42g) whole-wheat panko crumbs
• 4 small baby bok choy, halved lengthwise (quartered if larger)
• 1 tbsp olive oil
• 1/2 tsp salt
• 1/4 tsp black pepper

Directions

Preheat the oven to 450°F (232°C). Line a rimmed baking sheet with foil and coat generously with cooking spray. Using tweezers or needle-nose pliers, remove any pin bones from the salmon fillets. Arrange the fillets skin-side down in the center of the prepared baking sheet.

In a small bowl, stir together the mayonnaise, miso paste, lemon zest, and lemon juice until smooth. Spread the mixture evenly over the top of each fillet, then gently press the panko crumbs onto the surface so they adhere.

In a medium bowl, toss the bok choy with the oil until evenly coated. Scatter the vegetables around the salmon and season with the salt and pepper. Roast, rotating the pan once halfway through, until the salmon is cooked through to an internal temperature of 145°F, about 12–15 minutes.

To serve, slide a spatula gently between the flesh and skin of each fillet — the skin should release easily from the foil. Transfer to plates, discarding the skin, and serve immediately.

Serves: 4 | Serving Size: 1 salmon fillet, 2 bok choy halves

Nutrition (per serving): Calories: 445; Total Fat: 31g; Saturated Fat: 6g; Monounsaturated Fat: 10g; Polyunsaturated Fat: 11g; Cholesterol: 82mg; Sodium: 569mg; Carbohydrate: 10g; Dietary Fiber: 2g; Sugar: 3g; Protein: 32g

Nutrition Bonus: Vitamin D: 156%; Calcium: 11%; Iron: 9%; Potassium: 908mg; Vitamin A: 94%; Vitamin C: 56%

The post Sheet Pan Miso Salmon With Baby Bok Choy appeared first on MyFitnessPal Blog.

Sumac is a spice made of the dried, ground berries of the Rhus coriaria shrub and utilized in Middle Eastern dishes like kebabs and salads to add a bright, lemony flavor. Sumac also contains powerful antioxidants that may offer therapeutic benefits for heart disease, diabetes and cancer. (1). Look for it at major retailers in the spice or international aisle, or online where dried spices are sold. Try it in hummus, soups and dishes like this quick chicken and cauliflower sheet-pan supper

This is a great low-maintenance, meal-prep option. Make it at the beginning of the week and enjoy it all week long for lunch, taking note of how the protein and fiber keep you full for several hours.

Active time: 15 minutes | Total time: 30 minutes

Sheet Pan Chicken With Cauliflower & Olives

Ingredients

• 1 1/2 pounds (680g) boneless skinless chicken breast, cut into 1 ½ -inch pieces
• 1 medium (590g) head cauliflower, trimmed into bite-size florets
• 2 cups (312g) cherry tomatoes
• 1/2 cup (70g) pitted green Castelvetrano olives (or any other large, mild green olive variety)
• 3 tbsp olive oil
• 1 tbsp lemon juice
• 1 ¾ tsp sumac, divided
• ½ tsp salt
• 1/2 tsp ground black pepper
• 1/2 cup (123g) plain low-fat Greek yogurt
• 1 small garlic clove, finely chopped and smashed with the side of a knife

Directions

Preheat the oven to 500°F (260ºC). Place a baking sheet on the center rack of the oven as it preheats. (Preheating the pan promotes faster browning and charring.)

In a large bowl, toss the chicken, cauliflower, cherry tomatoes and olives with the olive oil, lemon juice, salt, pepper, and 1 ½ tsp of sumac. Pour onto the hot baking sheet and carefully arrange in an even layer with a spatula (if desired, line the hot baking sheet with foil before adding the ingredients for easier cleanup.) Bake for 15 minutes, stirring once halfway through or until the chicken is no longer pink in the center (internal temperature of 165 degrees) and the cauliflower is tender and charred in places.

While the chicken is baking, make the sauce by combining the yogurt, garlic and remaining sumac in a small bowl. Serve the sheet-pan chicken and vegetables with the yogurt sauce on the side.

Serves: 4 | Serving Size: ¼ recipe, about 1 ½ cups chicken and veggies, plus 2 tbsp yogurt sauce

Nutrition (per serving): Calories: 448; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 7g; Polyunsaturated Fat: 1g; Cholesterol: 133mg; Sodium: 825mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 6g; Protein: 59g

Nutrition Bonus: Potassium: 693mg; Iron: 14%; Vitamin A: 20%; Vitamin C: 24%; Calcium: 12%

The post Sheet Pan Chicken With Cauliflower & Olives appeared first on MyFitnessPal Blog.