Name: Pumpkin Seed Salmon with Maple-Spice Carrots
Prep time: 15 min
Total time: 35 min
Ingredients: 4 (4-5 ounce) fresh or frozen salmon fillets; 1 pound carrots, cut diagonally into 1/4-inch slices; 0.25 cup pure maple syrup, divided; 0.5 teaspoon salt, divided; 0.5 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

Pumpkin Seed Salmon with Maple-Spice Carrots

Be the first to rate & review!

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.

EatingWell Test Kitchen

Updated on July 9, 2019

Pumpkin Seed Salmon with Maple-Spice Carrots

Prep Time:

15 mins

Additional Time:

20 mins

Total Time:

35 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes Appropriate Healthy Aging Healthy Immunity Heart Healthy High Blood Pressure Low Sodium Low-Calorie

Jump to Nutrition Facts

Ingredients

4 (4-5 ounce) fresh or frozen salmon fillets
1 pound carrots, cut diagonally into 1/4-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

Directions

Thaw fish, if frozen. Preheat oven to 425 degrees F. Line a 15x10-inch baking pan with foil; set aside.
Combine carrots, 3 tablespoons maple syrup, 1/4 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.
Meanwhile, rinse the fish; pat dry with paper towels. Combine crushed crackers, 3 tablespoons of the pumpkin seeds, and the remaining 1/4 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.
To serve, divide the carrots among dinner plates and sprinkle with the remaining 2 teaspoons pumpkin seeds. Top with the salmon.

Nutrition Facts (per serving)

359	Calories
15g	Fat
31g	Carbs
28g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 fish fillet and about 1/2 cup carrots
Calories 359
% Daily Value *
Total Carbohydrate 31g	11%
Dietary Fiber 4g	15%
Total Sugars 19g
Protein 28g	56%
Total Fat 15g	19%
Saturated Fat 2g	12%
Cholesterol 62mg	21%
Vitamin A 18987IU	380%
Vitamin C 7mg	8%
Folate 57mcg	14%
Sodium 519mg	23%
Calcium 80mg	6%
Iron 3mg	15%
Magnesium 122mg	29%
Potassium 1064mg	23%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.