Smooth Salmon & Homemade BBQ Sauce with Roasted Vegetable, Romaine & Kale Salad
JAZZ UP DINNER

Smooth Salmon & Homemade BBQ Sauce

with Roasted Vegetable, Romaine & Kale Salad

45 MIN
4 Servings
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All of these delicious recipes come in at 600 calories or less per serving, ideal for those who choose to monitor their caloric intake, without sacrificing flavor. The US Food & Drug Administration recommends a 2000 calorie daily intake for the general population. The 600 calorie cap equates to 30% of total 2000 calories per day based on 3 meals per day with 200 calories remaining for snack or beverage.
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From the Test Kitchen

This twist on the family classic celebrates Disney and Pixar’s Soul. Inspire a love of wholesome ingredients in your kids with this specially designed recipe—and check out Soul streaming December 25 on Disney+. Click here to cook along to Disney’s Jazz playlist—Soul soundtrack available 12/18. The star of this dish is the piquant BBQ sauce you'll make to top perfectly roasted salmon fillets—elevated with additions of lightly sweet date syrup, tangy mustard, and worcestershire sauce for incredible depth of flavor.
8 green SmartPoints® per serving
2 blue SmartPoints® per serving
2 purple SmartPoints® per serving
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Dietary Information

WW Recommended Carb Conscious 600 Calories Or Less
  • Nutrition
    PER SERVING
  • Calories
    510 Cals (est.)
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fresh
ingredients
Smooth Salmon & Homemade BBQ Sauce with Roasted Vegetable, Romaine & Kale Salad
Title
  • 4 Skin-On Salmon Fillets
  • ½ lb Grape Tomatoes
  • ¾ lb Carrots
  • 1 Red Onion
  • 1 Romaine Lettuce Heart
  • 1 bunch Kale
  • 1 Lemon
  • ½ cup Plain Nonfat Greek Yogurt
  • 1 oz Sweet Piquante Peppers
  • 2 tsps Date Syrup
  • 2 Tbsps Tomato Paste
  • 1 Tbsp Dijon Mustard
  • 2 Tbsps Vegetarian Worcestershire Sauce
  • 1 Tbsp Southern Spice Blend (Onion Powder, Garlic Powder, Ground Yellow Mustard, Smoked Paprika & Cayenne Pepper)
  • 1 Tbsp Barbecue Spice Blend (Smoked Paprika, Sweet Paprika, Ground Fennel Seeds, Ground Coriander, Garlic Powder & Light Brown Sugar)
time-saving
tips & techniques
How To: Safely Cut Round Vegetables
How To: Peel a Carrot
step-by-step
instructions
Cook Along Triangle Created with Sketch.
Prepare the ingredients & make the dressing
1 Prepare the ingredients & make the dressing

Preheat the oven to 450°F. Wash and dry the fresh produce. Line two sheet pans with foil. Separate the kale leaves from the stems; discard the stems, then thinly slice the leaves. Place in a large bowl. Quarter and deseed the lemon. Peel the carrots; halve lengthwise, then cut crosswise into 1-inch pieces. Halve and peel the onion; cut into 1-inch-wide wedges, keeping the layers intact. Roughly chop the lettuce. Roughly chop the peppers. In a bowl, combine 3/4 of the yogurt, 1 teaspoon of the Southern spice blend, and 1 tablespoon of water. Season with salt and pepper. 

Marinate the kale
2 Marinate the kale

To the bowl of sliced kale, add the juice of 2 lemon wedges and 1 tablespoon of olive oil; season with salt and pepper. Using your hands, vigorously massage the kale 1 to 2 minutes, or until slightly softened. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired.

Roast the vegetables
3 Roast the vegetables

Meanwhile, transfer the carrot pieces, onion wedges, and tomatoes to one sheet pan. Drizzle with 1 teaspoon of olive oil and season with salt, pepper, and the remaining Southern spice blend. Toss to coat.  Arrange in an even layer. Roast 21 to 23 minutes, or until the vegetables are lightly browned and tender when pierced with a fork. Leaving the oven on, remove from the oven. 

Make the BBQ sauce
4 Make the BBQ sauce

Meanwhile, in a bowl, whisk together the date syrup, tomato paste, worcestershire sauce,  mustard, barbecue spice blend, and the juice of the remaining lemon wedges; season with salt and pepper.

Cook the fish
5 Cook the fish

Place half the barbecue sauce in a medium bowl and set aside for serving. Evenly coat the remaining sheet pan with a drizzle of olive oil. Pat the fish dry with paper towels; season on both sides with salt and pepper. Place the seasoned fish on the oiled sheet pan, skin side down. Evenly top with the remaining barbecue sauce. Roast 15 to 17 minutes, or until the fish is browned and cooked through.* Remove from the oven. 

*An instant-read thermometer should register 145°F.

Make the salad & serve your dish
6 Make the salad & serve your dish

To the bowl of marinated kale, add the chopped lettuce, roasted vegetables, and dressing. Season with salt and pepper; toss to thoroughly coat. Taste, then season with salt and pepper if desired. To the bowl of reserved barbecue sauce, add the remaining yogurt and 2 teaspoons of water. Stir to combine; taste, then season with salt and  pepper if desired. Serve the salad topped with  the cooked fish. Garnish with the chopped peppers. Serve the finished sauce on the side. Enjoy!

Tips from Home Chefs

Smooth Salmon & Homemade BBQ Sauce

Prepare the ingredients & make the dressing
1 Prepare the ingredients & make the dressing

Preheat the oven to 450°F. Wash and dry the fresh produce. Line two sheet pans with foil. Separate the kale leaves from the stems; discard the stems, then thinly slice the leaves. Place in a large bowl. Quarter and deseed the lemon. Peel the carrots; halve lengthwise, then cut crosswise into 1-inch pieces. Halve and peel the onion; cut into 1-inch-wide wedges, keeping the layers intact. Roughly chop the lettuce. Roughly chop the peppers. In a bowl, combine 3/4 of the yogurt, 1 teaspoon of the Southern spice blend, and 1 tablespoon of water. Season with salt and pepper. 

2 Marinate the kale

To the bowl of sliced kale, add the juice of 2 lemon wedges and 1 tablespoon of olive oil; season with salt and pepper. Using your hands, vigorously massage the kale 1 to 2 minutes, or until slightly softened. Set aside to marinate, stirring occasionally, at least 10 minutes. Taste, then season with salt and pepper if desired.

Marinate the kale
Roast the vegetables
3 Roast the vegetables

Meanwhile, transfer the carrot pieces, onion wedges, and tomatoes to one sheet pan. Drizzle with 1 teaspoon of olive oil and season with salt, pepper, and the remaining Southern spice blend. Toss to coat.  Arrange in an even layer. Roast 21 to 23 minutes, or until the vegetables are lightly browned and tender when pierced with a fork. Leaving the oven on, remove from the oven. 

4 Make the BBQ sauce

Meanwhile, in a bowl, whisk together the date syrup, tomato paste, worcestershire sauce,  mustard, barbecue spice blend, and the juice of the remaining lemon wedges; season with salt and pepper.

Make the BBQ sauce
Cook the fish
5 Cook the fish

Place half the barbecue sauce in a medium bowl and set aside for serving. Evenly coat the remaining sheet pan with a drizzle of olive oil. Pat the fish dry with paper towels; season on both sides with salt and pepper. Place the seasoned fish on the oiled sheet pan, skin side down. Evenly top with the remaining barbecue sauce. Roast 15 to 17 minutes, or until the fish is browned and cooked through.* Remove from the oven. 

*An instant-read thermometer should register 145°F.

6 Make the salad & serve your dish

To the bowl of marinated kale, add the chopped lettuce, roasted vegetables, and dressing. Season with salt and pepper; toss to thoroughly coat. Taste, then season with salt and pepper if desired. To the bowl of reserved barbecue sauce, add the remaining yogurt and 2 teaspoons of water. Stir to combine; taste, then season with salt and  pepper if desired. Serve the salad topped with  the cooked fish. Garnish with the chopped peppers. Serve the finished sauce on the side. Enjoy!

Make the salad & serve your dish
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