Baked Sesame Teriyaki Salmon with Pan-Fried Garlic Broccoli, and Mashed Red Potatoes

Wellness Wednesday Recipe


Serving size for two

1-2 cups Broccoli

1/4 cup Garlic

1/4 cup olive oil

4 small-medium red potatoes

2 medium wild caught salmon filets (4-6 oz per serving)

Salt and pepper to taste


1/4-1/2 cup Teriyaki Sauce(ready made Lawry's)

1 tsp Sesame Oil

1 TBSP ground ginger

1 tsp chili garlic sauce


Make a fishboat made of foil to keep sauce on fish

Place salmon filets in the fishboat. Season w salt and pepper

After mixing the sauce ingredients with a whisk, spoon it onto salmon filets

Bake at 375 degrees Fahrenheit  until fish flakes easily (15-20 min)

Boil red potatoes with skin on until soft, then mash and add butter or olive oil to taste and salt and pepper to taste

Pan fry broccoli in olive oil and garlic

Health Benefits:

Salmon is packed with omega 3 fatty acids, 220 cal per 6 oz serving, 10 grams fats, 34 grams protein

Broccoli  has a wealth of vitamins such as Vit C, A, K, B9, Potassium, Phosphorus, Selenium, DIM to balance hormones

Red Potatoes have a plethora of vitamins and fiber, mostly located in the skin of the potato, Vit C, B6, Potassium, Manganese, Magnesium, Phosphorus, Niacin, and Folate

Recommendation: Half plate protein, 1/4 carb, 1/4 vegetable

Buen Provecho!

Dr. Mendoza