It doesn’t get any better than a whole meal made on 2 sheet pans with this Paleo friendly honey mustard crusted salmon and veggies!
Spring has definitely sprung!
We are jumping in puddles, running barefoot, planting seeds, enjoying the extra sunshine…
…and new bird and bug friends!
Spring also means busy, *hungry* kids!
Did I say hungry? I meant ravenous! I watch these little people go non stop at a park visit from the time they set their foot off their bikes, to the minute they are back at home. No seriously, it is any wonder they are so hungry when it comes to meal time!
So what is a budget and time crunch conscious mom to do? Fuel the kids with something that is going to sustain their needs – their growing bodies and exponentially growing brains. And pile all that goodness up onto a couple sheet pans so you can still have time to play outside, get the dishes done, change that diaper, and rock the baby!
YES I’m calling a meal with wild caught salmon affordable!
Wild caught salmon really can be a budget friendly meal. Meat portions don’t need to be much more than the size of your palm (and for the kids the size of their palm!) – I think especially many Americans “over meat” their plates. Even a small, palm sized portion of wild caught salmon is packed with brain building essentials and fat that will satiate even the busiest of kids. The slightly sweet and savory coating on the outside of this fish is so good too!
And veggie sides are huge budget savers!
Pile on the energy fueling veggies!
Even the youngest of kids in my house knows that half of our plates every night is saved for veggies. They are filling, satiating, and nourishing. And when you cook them just right…oh! They are so tasty! You can pick whatever veggies you have in house for the roasted veggie part of this meal. Carrots and potatoes are so cheap – they are true budget savers in my house!
And I don’t know of really any kid that doesn’t like french fries!
Sides of potatoes are great, but what is it about making that french fry shape that is like a moth to a flame to kids?! These french fries are no fuss and zero special prep. The come out crispy and tasty too! Potatoes provide a fantastic energy replenishing source for active kids. I literally can watch my worn out, hungry little ones go from zero to full speed again with a meal like this.
So there you have it!
A little real life from my home! This is where the nitty gritty of the day in and day out of a real food kitchen starts. Yes, fancy treats, and fun baked goods are great. But what’s for dinner on Tuesday night? What are we going to feed a growth spurting child that needs fuel that will help him grow without us going broke? That is where my commitment to you lies. The every day life. Because I want you to see how this thing can work for you with all of my being.
Happy dinner success to you!
- 3 large russet potatoes, sliced into fries (cubes work too)
- 6 tbsp avocado oil, divided (other high heat friendly fats would work – butter, coconut oil, tallow, or lard)
- 3 tbsp organic all season salt, divided
- 4 tbsp dried parsley, divided
- 1 head of broccoli, cut into florets
- 5 medium carrots, peeled and cut on a bias into coins (I used rainbow carrots for more color!)
- Sea salt/pepper to taste
- ⅓ cup unsweetened coconut shreds
- ⅓ cup blanched almond flour (if nut free use coconut flour)
- 2 tbsp organic mustard
- 1 tbsp raw honey
- 1 tbsp mustard powder
- 4 wild caught salmon fillets, skinned (If you have little guys in the house like I do, you can slice the fillets in half making 8 servings)
- Preheat the oven to 425 degrees.
- Toss the potatoes, 3 tablespoons of avocado oil, 1 ½ tablespoons of all season salt, and 2 tablespoons of parsley on a Silpat lined baking sheet so everything is coated evenly. Put the seasoned potatoes in the 425 degree oven for 30 minutes, STIRRING AROUND AT THE 15 MINUTE MARK, while you prep the other veggies and salmon.
- While the fries get started cooking prepare the veggie and salmon sheet. Toss the broccoli and carrots with 3 tablespoons of avocado oil, 2 tablespoons of parsley, and sea salt/pepper to taste on a Silpat lined baking sheet so everything is coated evenly. Spread the veggies to cover about ½ to ¾ of the baking sheet, leaving room to put the salmon on the same sheet.
- Combine the coconut shreds, almond flour, and 1 ½ tablespoons of all season salt in a small bowl. In a separate small bowl, whisk the mustard, raw honey, and mustard powder.
- Pat your salmon fillets dry, then brush the honey mustard mixture over the top of each salmon fillet. Sprinkle the coconut shred/almond flour mixture over the top of the mustard coated salmon, giving it a generous coating. Place the coated salmon fillets on the same baking sheet as the veggies. (You could do this on a third tray if you have a bigger crew and need to do a full sheet pan of veg and salmon!)
- After the fries have cooked for 30 minutes, stir them around again and place back in the oven along with the veggie/salmon sheet pan. I like to put the veggie/salmon sheet pan on the middle rack with the fries on the rack just below. Cook everything another 15 minutes, until the fish is golden brown on the top and the veggies are bite tender. (This 15 minute cook time leaves the veggies with a little “bite”, which is how I prefer them. If you like your veggies softer, you can put them in the oven for 15 minutes before putting the salmon on the tray, so they will get a total of 30 minutes. Be sure to stir them around at the 15 minute mark when you add the salmon to the tray. The salmon doesn’t need any more than the 15 minutes.)
More real food recipes you might like ::
- Orange Ginger Salmon
- Veggie Spaghetti
- Kid Friendly Fish Sticks
- Real Food Sloppy Joes
- Spring Stir Fry in Garlic Butter Sauce