There is a big difference between farm-raised and wild salmon in taste, price, and environmental impact. Some salmon farms feed their fish antibiotics and antiparasitic medications, and even dye the salmon pink. It is always worth investigating the production methods of the food you eat so that you can make informed decisions about what goes in your body and what industries to support with your food dollars. Italian roasted red peppers are sold by the jar and often packed in olive oil. Look for them in specialty delis and better grocery stores.

　　

Ingredients

serves 2

　　Olive oil spray

　　1/2 to 3/4 pound salmon fillets, preferably wild salmon

　　Sea salt and freshly ground black pepper

　　4 garlic cloves, finely chopped

　　1 teaspoon drained capers

　　4 ounces Italian roasted red peppers, cut into pieces

　　1/2 cup white wine

　　6 to 8 small new potatoes

　　1/2 head broccoli, cut into florets (about 2 cups)

　　

Step 1

Preheat the oven to 450°F.

　　

Step 2

Spray the inside and lid of a cast-iron Dutch oven with olive oil.

　　

Step 3

Place the salmon in the bottom of the pot, skin side down. Spray the fillets lightly with olive oil, then season with salt and pepper to taste.

　　

Step 4

Sprinkle with the garlic and capers, scatter on the peppers, and add half the wine.

　　

Step 5

Pierce each potato multiple times with a fork and drop into the pot (if they are large, slice them into chunks). Season lightly with salt and pepper.

　　

Step 6

Add the broccoli and arrange to fit snugly inside the pot. Pour in the rest of the wine.

　　

Step 7

Cover and bake for 45 minutes, or until 3 minutes after the aroma of a fully cooked meal escapes the oven. Serve immediately.

　　

nutrition information

Step 8

Calories: 414

　　

Step 9

Protein: 29g

　　

Step 10

Carbohydrates: 43g

　　

Step 11

Fat: 10g

　　

Step 12

Cholesterol: 70mg

　　

Step 13

Sodium: 246mg

　　

Step 14

Fiber: 4g

　　Glorious One-Pot Meals