Happy first day of fall!
Are you excited for the holidays or mourning the end of summer?
Either way, I got you covered.
September is a weird month where it doesn't quite feel like pumpkin season but it doesn't have the energy of summer, so I really wanted to share a recipe that catered to both feelings.
That's where this Baked Salmon with Blueberry Sauce Recipe was born!
The blueberries celebrate the fresh summer produce, but they're also infused with hints of maple and thyme, which are classic fall flavors.
It's a winning combination that also nourishes your body and comes together in practically no time at all!
It's easy to make: just a few ingredients and 15 minutes of cook time is all you'll need for this flavorful meal
It's macro friendly: this means the ratio of fats to carbs to protein is balanced. You get just the right amount of each to keep you fuller longer and balance all the flavors and textures.
It's allergen friendly: no gluten, dairy, or sugar here! But trust me when I say you won't miss any of those ingredients.
It's seasonal: if you're like me where you want to hang on to summer as long as possible but you also want all those cozy fall flavors, this blueberry salmon recipe is for you. The blueberries are the summer flavor, and the maple and thyme are the fall flavors!
It's versatile: I share 4 different ways to prepare your salmon so you always have a way to make it for dinner!
It's unique: every other "blueberry salmon recipe" I found had ingredients like balsamic vinegar, lemon juice, garlic cloves, white wine, or red onion. My recipe is more sweet than savory and it really is one of a kind!
Step 1: boil the sweet potatoes. Peel each potato, then cut into 1" cubes. Bring a pot of water to a boil, then add the sweet potatoes and cook until fork tender, about 20 minutes. Make the rest of the meal while the potatoes are boiling.
Step 2: prepare the salmon. If you're using raw salmon, use paper towels to pat dry. We want all the moisture gone so the fish doesn't boil.
Brush each fillet with maple syrup and season with 1/4 teaspoon salt, then place skin side down on your appliance of choice. Make sure to spray with cooking spray (I like an olive oil or avocado oil) so you don't get fish flakes in your meal!
Step 3: cook the salmon. There are so many ways to bake salmon, but one of my favorite ways is in the air fryer, and that's what I recommend for the best results. (If you don't have an air fryer, I've included instructions below for 3 other variations to cook your salmon).
Here's how make blueberry salmon:
Step 3: make the blueberry sauce. Heat a small saucepan to medium heat on the stove. Add the remaining maple syrup, all the sweet blueberries, the molasses, spices, and a pinch of salt.
Once the blueberry mixture starts to bubble, stir gently every 30 seconds or so, then reduce to low heat. Mash half of the berries to thicken the sauce and allow the sauce to simmer until the salmon is ready.
Step 4: boil the green beans. Add the green beans into the pot of boiling sweet potatoes 5 minutes before the timer goes off. This will save you a pan or two! You might need to add up to 1 cup water to make sure there's enough liquid.
Feel free to season the beans however you like. I like a simple sprinkle of salt and black pepper, but you could also saute one clove garlic with some fresh ginger and grated lemon peel in some hot oil.
If you're interested in the latter option, I recommend steaming the beans in a large skillet, then drain the excess water and add the extra ingredients with one tablespoon oil.
I prefer using fresh salmon fillets with the skin on, but you can also use a whole salmon fillet, skinless salmon fillets, or frozen salmon fillets. If you use frozen salmon, be sure to thaw fish according to package instructions. All of these options are available at most grocery stores.
Salmon is a great source of protein, omega-3 fats to help fight heart disease, selenium to balance your thyroid, and the vitamin B complex, which help convert your food into energy. Salmon also has 13% of the daily value of potassium, which is more than a banana!
After cooling to room temperature, store in an airtight container for up to 3 days.
Only if you thaw them first and drain all the excess liquid. Having too much water in the sauce will prevent it from thickening.
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There you have it! I hope you love this blueberry salmon as much as I do. It's a little unique, but I promise it's amazing!
It actually inspired me to create more healthy salmon recipes, too, so be sure to subscribe to my mailing list to stay in the loop!
If you try this recipe, please leave a star rating and review so other readers know how you liked it.
Tender, juicy salmon topped with an easy, sugar free blueberry sauce. The salmon can be grilled, baked on a sheet pan, or air fried, and the whole recipe is gluten free dairy free. It's the perfect healthy dinner for late summer or early fall!
*See blog post for directions on how to cook the salmon on the stove, in the oven, or on a grill.
Nutrition facts are a calculated estimate of 6 ounces of salmon (cooked) and 1/4 of the blueberry sauce, sweet potatoes, and green beans.
Serving: 1 salmon fillet with sauce and sides / Calories: 548 / Fat: 24.4g / Saturated fat: 5.2g / Carbohydrates: 43g / Fiber: 8.3g / Sugar: 7.7g / Protein: 39g
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