Pumpkin Seed Salmon with Maple-Spice Carrots

Pumpkin Seed Salmon with Maple-Spice Carrots

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From: Diabetic Living Magazine

Because this one-pan meal is ready in just 35 minutes, it's a good choice for a healthy recipe after you've had a long day at the office. Maple-spiced carrots cook alongside pepita-crusted salmon fillets and deliver amazing taste and nutrition in a dinner the whole family will devour.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 (4-5 ounce) fresh or frozen salmon fillets
  • 1 pound carrots, cut diagonally into ¼-inch slices
  • ¼ cup pure maple syrup, divided
  • ½ teaspoon salt, divided
  • ½ teaspoon pumpkin pie spice
  • 8 multi-grain saltine crackers, finely crushed
  • 3 tablespoons finely chopped salted, roasted pumpkin seeds (pepitas) plus 2 teaspoons, divided
  • Cooking spray


  • Prep

  • Ready In

  1. Thaw fish, if frozen. Preheat oven to 425°F. Line a 15x10-inch baking pan with foil; set aside.
  2. Combine carrots, 3 tablespoons maple syrup, ¼ teaspoon salt, and the pumpkin pie spice in a large bowl. Arrange the carrots on one-half of the prepared baking pan. Bake for 10 minutes.
  3. Meanwhile, rinse the fish; pat dry with paper towels. Combine crushed crackers, 3 tablespoons of the pumpkin seeds, and the remaining ¼ teaspoon salt in a shallow dish. Brush the top of the fish with the remaining 1 tablespoon maple syrup. Sprinkle with the cracker mixture, pressing to adhere. Place the fish in the baking pan next to the carrots. Lightly coat the top of the fish with cooking spray. Bake for 10 to 15 minutes more or until the fish flakes easily when tested with a fork and the carrots are tender.
  4. To serve, divide the carrots among dinner plates and sprinkle with the remaining 2 teaspoons pumpkin seeds. Top with the salmon.

Nutrition information

  • Serving size: 1 fish fillet and about ½ cup carrots
  • Per serving: 359 calories; 15 g fat(2 g sat); 4 g fiber; 31 g carbohydrates; 28 g protein; 57 mcg folate; 62 mg cholesterol; 19 g sugars; 18,987 IU vitamin A; 7 mg vitamin C; 80 mg calcium; 3 mg iron; 519 mg sodium; 1,064 mg potassium
  • Nutrition Bonus: Vitamin A (380% daily value)
  • Carbohydrate Servings: 2
  • Exchanges: 3 medium-fat protein, 2 vegetable, 1 other carbohydrate, ½ starch

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