Looking for a tasty and nutritious meal that fits into your balanced diet? Try a serving of grilled salmon fillet with plain baked potato and steamed broccoli florets. This meal packs a punch with 518 calories and is sure to keep you full and satisfied.

Not only is this meal delicious, it's also loaded with health benefits. Salmon is a great source of protein and omega-3 fatty acids, while the baked potato and broccoli florets provide essential nutrients like fiber and vitamins.

Read on for more information about the nutritional benefits of this meal, as well as tips for preparing the perfect salmon fillet and baked potato.

Grilled salmon fillet: a high-protein seafood delight

Salmon is a delicious and nutritious seafood option that's loaded with protein and omega-3 fatty acids. These healthy fats have been shown to improve heart health, brain function, and even reduce inflammation in the body. When grilling salmon, it's important to keep a close eye on the cook time to prevent overcooking. Aim for a fillet that's pink and flaky, but still moist on the inside. For added flavor, try seasoning your salmon with lemon, garlic, and herbs like dill or parsley.

Plain baked potato: a versatile and nutritious side dish

Potatoes have gotten a bad rap in recent years for their high glycemic index, which can cause spikes in blood sugar levels. However, when prepared properly, potatoes can be a nutritious and tasty addition to any meal. A plain baked potato is a great source of fiber and vitamins like potassium and vitamin C. To keep your blood sugar levels in check, try pairing your potato with a protein-rich main dish like salmon. To prepare a baked potato, simply wash and prick the skin with a fork, then bake in the oven for 45-60 minutes until tender. For added flavor, try topping with a dollop of Greek yogurt or a sprinkle of chives.

Steamed broccoli florets: a low-calorie, high-fiber veggie

Broccoli is a nutritional powerhouse that's low in calories but high in fiber, vitamins, and minerals. This cruciferous vegetable has been linked to a reduced risk of cancer, as well as improved digestion and heart health. To steam broccoli florets, simply add water to a pot and bring to a boil. Add your broccoli and cover, cooking for 5-7 minutes until tender but still crispy. For added flavor, try seasoning your broccoli with garlic, Italian herbs, or a sprinkle of parmesan cheese.

MyPlate guidelines: how this meal fits into a balanced diet

According to the USDA's MyPlate guidelines, a balanced meal should include protein, carbohydrates, and vegetables. This salmon, potato, and broccoli meal checks all the boxes, providing a healthy balance of nutrients that will keep you feeling full and satisfied. Try pairing this meal with a glass of water or unsweetened tea for optimal hydration.

Health benefits of salmon: omega-3 fatty acids and more

Salmon is an excellent source of protein and omega-3 fatty acids, which have been shown to improve heart health, brain function, and even reduce inflammation in the body. In addition, salmon is rich in essential vitamins and minerals like vitamin D and selenium, which can help support bone health and immune function. By incorporating salmon into your diet, you may be able to reap these health benefits and more.

Potatoes and blood sugar: understanding the glycemic index

Potatoes have a high glycemic index score, which means they can cause spikes in blood sugar levels. However, this doesn't mean you need to shy away from potatoes altogether. By pairing potatoes with protein-rich foods like salmon, you can help slow the absorption of glucose into your bloodstream and prevent blood sugar spikes. In addition, choosing lower glycemic index potatoes like sweet potatoes or Yukon gold potatoes can also help keep your blood sugar levels in check.

Why broccoli is a superfood: micronutrients and cancer-fighting properties

Broccoli is a nutritional powerhouse that's loaded with vitamins, minerals, and antioxidants. In addition, it contains a compound called sulforaphane, which has been shown to have anti-cancer properties. Incorporating broccoli into your diet may also help support digestion, immune function, and heart health. So next time you're looking for a nutritious side dish to pair with your salmon, consider steaming up some broccoli florets.

Preparing salmon for grilling: tips for a perfectly cooked fillet

When it comes to grilling salmon, there are a few key tips to keep in mind. First, make sure the grill is hot and oiled to prevent sticking. Next, season your salmon with your choice of herbs and spices, then place it on the grill skin-side down. Cook the salmon for 4-6 minutes on each side, or until it reaches an internal temperature of 145°F. Finally, remove the salmon from the grill and let it rest for a few minutes before serving to allow the juices to redistribute.

Baking potatoes: different methods and cooking times

Baking potatoes is a simple and easy way to prepare this versatile side dish. To start, preheat your oven to 400°F. Next, wash your potatoes and prick the skin with a fork to allow steam to escape. Optionally, you can rub the skin with a little olive oil or butter for added flavor. Place the potatoes on a baking sheet and bake for 45-60 minutes, or until tender when pierced with a fork. For a faster method, try microwaving your potatoes on high for 5-8 minutes per potato.

Serving options: sauces, seasonings, and beverage pairings

To add some variety to your salmon, potato, and broccoli meal, try experimenting with different sauces and seasonings. For the salmon, try a squeeze of lemon juice or a sprinkle of dill or parsley. For the potatoes, consider topping with Greek yogurt or a sprinkle of chives. And don't forget the beverages! A glass of water or unsweetened tea is a great way to stay hydrated, while a glass of white wine can add some elegance to your meal.