{"id":20042,"date":"2026-09-09T12:22:05","date_gmt":"2026-09-09T10:22:05","guid":{"rendered":"https:\/\/www.doctoome.com\/blog\/?p=20042"},"modified":"2026-09-09T12:22:05","modified_gmt":"2026-09-09T10:22:05","slug":"recette-saumon-parcours-patient-ob","status":"publish","type":"post","link":"https:\/\/www.doctoome.com\/blog\/recette-saumon-parcours-patient-ob\/","title":{"rendered":"Saumon r\u00f4ti, patate douce et brocolis"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><em>Un d\u00eener complet, sain et gourmand, cuit sur une seule plaque au four. Le saumon reste fondant, la patate douce caram\u00e9lise l\u00e9g\u00e8rement et les brocolis gardent leur croquant : le tout en 35 minutes, avec un minimum de vaisselle.<\/em><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ingr\u00e9dients (pour 4 personnes)<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>4 pav\u00e9s de saumon (avec la peau)<\/li>\n\n\n\n<li>600 g de patate douce, en cubes<\/li>\n\n\n\n<li>500 g de brocolis, en bouquets<\/li>\n\n\n\n<li>3 c. \u00e0 soupe d&rsquo;huile d&rsquo;olive<\/li>\n\n\n\n<li>2 gousses d&rsquo;ail, hach\u00e9es<\/li>\n\n\n\n<li>1 citron (jus et zeste)<\/li>\n\n\n\n<li>1 c. \u00e0 caf\u00e9 de paprika<\/li>\n\n\n\n<li>1 c. \u00e0 soupe de miel<\/li>\n\n\n\n<li>1 c. \u00e0 soupe de sauce soja<\/li>\n\n\n\n<li>Sel, poivre noir<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">La recette pas \u00e0 pas<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>1. Pr\u00e9chauffer et pr\u00e9parer.<\/strong> Pr\u00e9chauffez le four \u00e0 200 \u00b0C (chaleur tournante). Coupez la patate douce en cubes r\u00e9guliers et d\u00e9taillez les brocolis en bouquets.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>2. R\u00f4tir la patate douce.<\/strong> Sur une grande plaque, m\u00e9langez les cubes de patate douce avec 1,5 cuill\u00e8re \u00e0 soupe d&rsquo;huile d&rsquo;olive, le paprika, un peu de sel et de poivre. \u00c9talez en une seule couche et enfournez pour environ 15 minutes.<\/p>\n\n\n\n<blockquote class=\"wp-block-quote is-layout-flow wp-block-quote-is-layout-flow\">\n<p class=\"wp-block-paragraph\"><strong>L&rsquo;astuce du chef :<\/strong> ne surchargez pas la plaque. Si les l\u00e9gumes sont trop serr\u00e9s, ils cuisent \u00e0 la vapeur au lieu de r\u00f4tir et perdent leur belle coloration dor\u00e9e. Au besoin, utilisez deux plaques.<\/p>\n<\/blockquote>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>3. Pr\u00e9parer la marinade.<\/strong> Pendant ce temps, m\u00e9langez le miel, la sauce soja, l&rsquo;ail hach\u00e9, le zeste et la moiti\u00e9 du jus de citron. Assaisonnez les pav\u00e9s de saumon avec du sel et du poivre.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>4. Ajouter les brocolis et le saumon.<\/strong> Sortez la plaque, poussez la patate douce sur un c\u00f4t\u00e9. Ajoutez les brocolis arros\u00e9s du reste d&rsquo;huile d&rsquo;olive, puis d\u00e9posez les pav\u00e9s de saumon c\u00f4t\u00e9 peau vers le bas. Nappez le saumon de marinade.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>5. Cuisson finale.<\/strong> Enfournez de nouveau pour 12 minutes environ, jusqu&rsquo;\u00e0 ce que le saumon soit cuit et les brocolis tendres et l\u00e9g\u00e8rement dor\u00e9s. Le saumon est pr\u00eat lorsqu&rsquo;il se d\u00e9tache facilement \u00e0 la fourchette tout en restant nacr\u00e9 au c\u0153ur.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>6. Servir.<\/strong> Arrosez du reste de jus de citron, rectifiez l&rsquo;assaisonnement et servez aussit\u00f4t.<\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\">Variantes et accompagnements<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Sans miel :<\/strong> remplacez-le par du sirop d&rsquo;\u00e9rable pour une note tout aussi gourmande.<\/li>\n\n\n\n<li><strong>Pour la touche finale :<\/strong> parsemez de graines de s\u00e9same ou de quelques rondelles d&rsquo;oignon vert au moment de servir.<\/li>\n\n\n\n<li><strong>Pour un repas plus copieux :<\/strong> accompagnez d&rsquo;un peu de riz, de quinoa ou de boulgour.<\/li>\n\n\n\n<li><strong>Version relev\u00e9e :<\/strong> ajoutez une pointe de gingembre frais r\u00e2p\u00e9 ou un filet de sriracha dans la marinade.<\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\"><em>Pr\u00e9paration : 10 min \u00b7 Cuisson : 25 min \u00b7 Total : 35 min \u00b7 Difficult\u00e9 : tr\u00e8s facile \u00b7 Co\u00fbt : moyen<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Un d\u00eener complet, sain et gourmand, cuit sur une seule plaque au four. Le saumon reste fondant, la patate douce caram\u00e9lise l\u00e9g\u00e8rement et les brocolis gardent leur croquant : le tout en 35 minutes, avec un minimum de vaisselle.<\/p>\n","protected":false},"author":135,"featured_media":20043,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2465],"tags":[477],"class_list":["post-20042","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-alimentation-activite-physique-sportive-et-sommeil","tag-nutritionniste"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Saumon r\u00f4ti, patate douce et brocolis | Blog - Doctoome<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez notre saumon r\u00f4ti, patate douce et brocolis : un plat sain, savoureux et riche en om\u00e9ga-3, fibres et vitamines. 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