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Day 2 Dinner: Baked Salmon + Lemon Butter & Sautéed Green

Prep Time:

5 minutes

Cook Time:

12-15 Minutes

Serves:

1

Level:

Beginner

About the Recipe

Tender, flaky baked salmon drizzled with lemon and butter, served alongside vibrant green beans sautéed with garlic. This protein-packed, healthy dinner is perfect for the whole family and comes together in no time.

Ingredients

Baked Salmon Fillet:

  • 5-6 oz salmon fillet (wild-caught preferred)

  • 1 tablespoon butter, melted

  • 1 teaspoon fresh lemon juice

  • ½ teaspoon sea salt

  • ¼ teaspoon freshly ground black pepper

  • ½ teaspoon dried dill or parsley (optional for extra flavor)


Sautéed Green Beans:

  • 1 cup green beans (fresh or frozen, trimmed if necessary)

  • 1 tablespoon butter or olive oil (for sautéing)

  • 1 garlic clove, minced

  • Pinch of sea salt

  • Pinch of freshly ground black pepper

Preparation

Prepare the Salmon:

  1. Preheat Oven:

    • Preheat the oven to 400°F (200°C).

    • Line a baking sheet with parchment paper for easy cleanup.

  2. Season the Salmon:

    • Place the salmon fillet on the prepared baking sheet.

    • Drizzle the melted butter over the fillet.

    • Squeeze fresh lemon juice over the salmon and season with sea salt and black pepper.

    • Sprinkle with dried dill or parsley if using.

  3. Bake the Salmon:

    • Bake for 12-15 minutes, depending on thickness, until the salmon flakes easily with a fork.

    • Remove from the oven and let rest for 1-2 minutes before serving.


Prepare the Green Beans:

  1. Heat Skillet:

    • Heat a skillet over medium heat.

    • Add 1 tablespoon of butter or olive oil.

  2. Sauté the Garlic:

    • Add the minced garlic to the skillet and sauté for 30-45 seconds until fragrant but not browned.

  3. Add Green Beans:

    • Add the green beans to the skillet and stir to coat them in the garlic and butter.

    • Sauté for 4-5 minutes, stirring occasionally, until tender but still slightly crisp.

  4. Season the Green Beans:

    • Add a pinch of sea salt and black pepper.

    • Stir and cook for another 1-2 minutes.


Assemble and Serve:

  1. Plate the Salmon and Green Beans:

    • Transfer the baked salmon fillet to a plate.

    • Add the sautéed green beans on the side.

  2. Optional Garnish:

    • Garnish the salmon with a slice of lemon or a sprinkle of fresh herbs if desired.


Ways to Get Kids Involved:

  • Brush the Butter on the Salmon: Let the kids brush melted butter onto the salmon before baking.

  • Squeeze the Lemon: Kids can help squeeze fresh lemon juice over the salmon.

  • Mix and Toss the Green Beans: Have them stir the green beans in the skillet while keeping an eye on the heat.

  • Season to Taste: Allow them to sprinkle the salt and pepper over the salmon and green beans.

  • Name the Dish: Encourage them to give the meal a fun name like “Lemon Butter Bliss Salmon” or “Garlicky Green Bean Magic.”


Quick and Simple Flavor Boost Options (Optional):

  • Capers and Lemon Drizzle: Add a spoonful of capers and an extra drizzle of lemon juice over the salmon for a tangy, briny touch.

  • Fresh Basil and Olive Oil Finish: Garnish with fresh basil and a drizzle of olive oil before serving for a Mediterranean twist.

  • Chili Flakes and Smoked Salt: Sprinkle a pinch of chili flakes and smoked salt over the green beans for a little heat and depth.

  • Parmesan Crumble on Green Beans: Add grated Parmesan over the green beans just before serving for a salty, cheesy boost.

  • Dijon Herb Butter: Mix a small amount of Dijon mustard into the melted butter and brush it onto the salmon before baking.

  • Garlic-Lemon Aioli Dip: Serve with a side of garlic-lemon aioli as a fun dipping sauce for the salmon and green beans.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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