High Protein: Lemon Dill Salmon

Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Serving: 1

Ingredients

For the Salmon and Marinade:

•  1 Salmon Fillet
•  1 Garlic Clove, Minced
•  1 Teaspoon Onion Paste or Minced Onion
•  1 Teaspoon Lemon Seasoning
•  1/2 Teaspoon Dried Dill
•  Salt & Pepper to Taste
•  1 Tablespoon Olive Oil
•  Squeeze of Fresh Lemon Juice

For the Baby Potatoes:

•  4-5 baby potatoes
•  Cold water
•  Salt

For the Broccoli:

•  1/2 Small Head of Broccoli, Cut into Florets
•  Avocado Oil Spray
•  Salt & Pepper to aste

For the Lemon Dill Sauce:

•  1 Teaspoon Dijon Mustard
•  1 Small Garlic Clove, Minced
•  1 Oz Dairy-Free Milk (e.g., Almond Milk)
•  1 Teaspoon Fresh Lemon Juice
•  Salt & Lemon Pepper to Taste
•  1/2 Teaspoon Dried Dill
•  Olive Oil (Adjust for Desired Consistency)

Optional:

•  1 Lemon Slice to Place on op of the Salmon Fillet

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Galin Djagarov - Owner
OTR Meals

Galin's relentless pursuit of excellence ensures that every meal from OTR not only saves you time but also supports your health and fitness goals.

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Instructions

Preparing the Baby Potatoes:

1. Place baby potatoes in a pot and cover with cold water.

2. Add a pinch of salt.

3. Bring to a boil, then cover and let simmer until the potatoes are soft (approximately 15-20 minutes).

4. Drain the potatoes and place them on a baking tray.

5. Using a fork, gently smash each potato to flatten.

6. Lightly spray the potatoes with avocado oil and season with salt and pepper to taste.

Marinating and Cooking the Salmon:

1. In a small bowl, combine the minced garlic, onion paste, lemon seasoning, dried dill, salt, pepper, olive oil, and fresh lemon juice.

2. Pour the marinade over the salmon fillet and brush to coat evenly.If desired, place a slice of lemon on top of the salmon fillet for extra flavor
.
3. Cook the salmon in an air fryer at 375°F (190°C) for 10-12 minutes, or until the salmon is cooked through and flakes easily with a fork.

Preparing the Broccoli:

1. Cut the broccoli into florets and place them on a baking tray.

2. Lightly spray the broccoli with avocado oil and season with salt and pepper to taste.

Making the Lemon Dill Sauce:

1. In a blender, combine the Dijon mustard, minced garlic, dairy-free milk, fresh lemon juice, salt, lemon pepper, and dried dill.

2. Blend until smooth.

3. With the blender running, slowly add olive oil in a steady stream until the sauce reaches the desired consistency.

The more oil you add, the thicker the sauce will become.

Serving:

1. Plate the salmon fillet alongside the smashed baby potatoes and broccoli florets.

2. Drizzle the lemon dill sauce over the salmon and potatoes.

3. Serve immediately and enjoy!

Tips for Perfect Results:

Potatoes: Ensure the potatoes are soft enough before smashing to achieve the best texture.

Marinade: For a more intense flavor, marinate the salmon for at least 30 minutes before cooking.

Sauce: Adjust the thickness of the lemon dill sauce by controlling the amount of olive oil added.

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The Common Struggles of Healthy Eating

If you're reading this, chances are one (or more) of these problems are keeping you from eating healthy and reaching your health and fitness goals.

Whether it's to boost your energy, lose weight, or improve your overall health, eating healthy is something that's been on your list for a while.

Problem #1: Lack of Time for Meal Prep

Many busy professionals and fitness enthusiasts want to eat healthy but struggle to find the time to prepare nutritious meals.

The demands of a hectic lifestyle make it challenging to consistently cook balanced meals.

How it holds you back: Without sufficient time for meal prep, you might end up choosing quick, unhealthy options that sabotage your health goals.

This leads to poor energy levels, weight gain, and frustration.

Problem #2: Reliance on Unhealthy Takeout

When pressed for time, it's easy to resort to takeout.

However, most takeout options are high in unhealthy fats, sugars, and calories, lacking the nutritional balance needed to support a healthy lifestyle.

How it holds you back: Frequent consumption of unhealthy takeout can lead to weight gain, diminished energy, and health issues, preventing you from achieving your fitness and health goals.

Problem #3: Difficulty Sticking to a Balanced Diet

Maintaining a balanced diet requires consistency, which can be hard to achieve with a busy schedule.

People often start with good intentions but quickly fall off track due to various challenges.

How it holds you back: Inconsistent eating habits lead to fluctuating weight and health issues, making it hard to see progress and stay motivated on your fitness journey.

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Whether you need meals for the entire week or just a few days, we have flexible options to suit your needs.


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Choose your favorites or let our chefs surprise you with a variety of gourmet dishes.

We deliver twice weekly, on Sundays and Wednesdays. Our delivery window is between 3 pm and 8 pm.

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