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Tray bakes are the perfect way to keep keto simple and easy. The best thing about them is that there is little cleanup afterwards!
This is a great low-carb dinner option for busy weeknights. Tender salmon, juicy shrimp and crunchy vegetables drizzled in garlic, mustard and lemon sauce. You can even prep this meal in single-serve foil packs!
We all have different dietary needs so it's only natural that you may need to adjust the macros in this recipe. You can make any adjustments directly in the KetoDiet App by cloning any of the recipes from my blog and customizing them to fit your macros and preferences.
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Hands-on Overall
Serving size 1 salmon fillet with shrimp & vegetables
Nutritional values (per serving, 1 salmon fillet with shrimp & vegetables)
Net carbs8.3 grams
Protein43 grams
Fat48.5 grams
Calories651 kcal
Calories from carbs 5%, protein 27%, fat 68%
Total carbs11.7 gramsFiber3.4 gramsSugars6.4 gramsSaturated fat15.8 gramsSodium1,119 mg(49% RDA)Magnesium95 mg(24% RDA)Potassium1,173 mg(59% EMR)
Ingredients (makes 2 servings)
Traybake:
- 1 medium zucchini, sliced (200 g/ 7.1 oz)
- 1 medium red, yellow or orange bell pepper, sliced (120 g/ 4.2 oz)
- 1/2 small red onion, sliced (30 g/ 1.1 oz)
- 8 large raw shrimp, deveined (100 g/ 3.5 oz)
- 2 fillets salmon (150 g/ 5.3 oz)
- chopped basil or parsley and lemon wedges, to serve
Garlic mustard & lemon sauce:
- 3 tbsp extra virgin olive oil (45 ml)
- 3 tbsp melted butter or ghee (45 ml)
- 2 tbsp lemon juice (30 ml)
- 1 tbsp wholegrain mustard (15 g/ 0.5 oz)
- 2 cloves garlic, minced
- 2 tsp dried oregano
- 1/2 tsp sea salt
- 1/4 tsp black pepper
Instructions
- Preheat oven to 220 °C/ 430 °F (fan assisted), or 240 °C/ 465 °F (conventional). Prepare all the vegetables. Slice the zucchini into about 1 cm (1/2 inch) rounds. Slice the bell pepper and onion. Devein the shrimp (you'll need about 8 large shrimp).
- To make the sauce, combine the olive oil, melted butter (or ghee or more olive oil if you are dairy-free), lemon juice, garlic, mustard, oregano, salt and pepper.
- Place the zucchini, bell peppers and onion in a tray. (You can line it with baking foil for easy clean up.) Pour half of the sauce over the vegetables and toss to combine.
- Top with the salmon fillets and then top the salmon with shrimp and the remaining sauce.
- Cover with baking foil and bake for about 20 minutes. Remove the foil and broil on high for about 5 minutes.
Note: If you worry about the shrimp getting too dry, add them on top for the last 3 to 5 minutes of the baking process.
- Remove from the oven and let it cool down for a few minutes before serving. Optionally, sprinkle with fresh herbs (basil or parsley) and lemon wedges and serve while still warm.
Ingredient nutritional breakdown (per serving, 1 salmon fillet with shrimp & vegetables)
| Net carbs | Protein | Fat | Calories |
|---|
| Zucchini (summer squash, courgette) |
| 2.1 g | 1.2 g | 0.3 g | 17 kcal |
| Peppers, red bell, fresh |
| 2.3 g | 0.6 g | 0.2 g | 18 kcal |
| Onion, red, fresh |
| 1 g | 0.2 g | 0 g | 6 kcal |
| Prawns, shrimp (raw, peeled) |
| 0.2 g | 7.2 g | 0.4 g | 33 kcal |
| Salmon, raw |
| 0 g | 32.4 g | 8.9 g | 219 kcal |
| Olive oil, extra virgin |
| 0 g | 0 g | 20.3 g | 179 kcal |
| Butter, unsalted, grass-fed |
| 0 g | 0.2 g | 17.3 g | 153 kcal |
| Lemon juice, fresh |
| 0.8 g | 0 g | 0 g | 3 kcal |
| Mustard, wholegrain |
| 0.5 g | 0.7 g | 1 g | 14 kcal |
| Garlic, fresh |
| 0.9 g | 0.2 g | 0 g | 4 kcal |
| Oregano, dried |
| 0.2 g | 0.1 g | 0 g | 2 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Pepper, black, spices |
| 0.1 g | 0 g | 0 g | 1 kcal |
| Basil, fresh |
| 0.1 g | 0.2 g | 0 g | 1 kcal |
| Total per serving, 1 salmon fillet with shrimp & vegetables |
| 8.3 g | 43 g | 48.5 g | 651 kcal |
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