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.

Source: Diabetic Living Magazine


Recipe Summary

15 mins
35 mins


Ingredient Checklist


Instructions Checklist
  • 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

1 fish fillet and about 1/2 cup carrots
359 calories; protein 27.9g; carbohydrates 30.6g; dietary fiber 4.1g; sugars 18.9g; fat 14.6g; saturated fat 2.3g; cholesterol 62mg; vitamin a iu 18986.7IU; vitamin c 7mg; folate 57.4mcg; calcium 79.5mg; iron 2.7mg; magnesium 122.4mg; potassium 1064.2mg; sodium 518.7mg.

3 medium-fat protein, 2 vegetable, 1 other carbohydrate, 1/2 starch