Sheet Pan Salmon
What’s for dinner?! We know it’s a question we are asked or ask ourselves daily; so, it’s no surprise when it comes time to begin considering what we’ll eat as our last meal of the day. No matter how much you love cooking, most of us have other things to do than just prepare dinner, and we all find ourselves craving a little less time spent in the kitchen from time to time preparing our meals and cleaning up our mess. This recipe is the perfect match for those nights! “One pan” recipes are a popular style for preparing meals via oven roasting, and we can’t say enough good things about them. They’re simple - fresh vegetables and whole proteins seasoned to your liking (no complicated sauces or “waiting” multiple steps between stovetop to oven to fridge to plate). They’re clean - one pan is all you need (and if you cover it in foil, you might not even need to wash it afterwards either!). And they’re ultra healthy - no frying, no heavy oils (just clean cooking).
Roasting is such a versatile cooking method that works for endless food combinations. Simply pick a protein, pick your veggies, throw them on a pan with a little bit of olive oil and choice seasoning, and wait for your delicious meal to finish cooking in about 20 minutes! Today, we’ve prepared a one-pan roasted salmon with veggies. Salmon is a great protein option - rich in Omega 3’s, B vitamins, selenium, antioxidants, and even potassium. But this fish (and fish in general) can be intimidating to cook for those who aren’t already familiar with it. Roasting is virtually foolproof - making this protein very accessible for even the most beginner level of cooks.
The next step is to choose some vegetables to accompany your protein. Fresh vegetables work best for roasting (rather than canned or frozen); so, this kind of recipe is perfect when you’ve got some miscellaneous fresh vegetables left in your kitchen that need to be used up before spoiling.That’s right, “One pan” recipes are perfect for days when you don’t feel like or don’t have time to run to the grocery store - just use what you’ve already got on hand! Some of our favorites for roasting are asparagus, bell peppers, broccoli, Brussels sprouts, eggplant, mushrooms, tomatoes, squashes, and zucchini squash. Find the ones that you like best (or the ones that you happen to have on hand in the kitchen), and throw them on that pan with your protein!
Lastly, you’ll want to add a little bit of olive oil and seasoning before placing in the oven. Olive oil, salt, and pepper is a fantastic and simple seasoning. Garlic, lemon juice, and rosemary creates a great Mediterranean flavor profile (check out our Roasted Lemon Garlic Asparagus recipe for a great use of this one), or you can do a simple dijon dressing like we’ve done in this recipe here. The combinations are virtually endless; so feel free to experiment with something a little different each time - and you’ll find what resonates with you!
In the video below, MRC Coach Heather provides a demonstration of how to prepare Sheet Pan Salmon. The full recipe and ingredients are provided below, as well as how this meal fits into your program for those following an MRC menu.
- 4-6 oz. Salmon*
- 8 oz. assorted vegetables, raw
- 2 oz. potatoes, raw
- 1 TBSP olive oil
- 1 tsp. Dijon mustard
- To taste: sea salt, pepper, Italian seasoning, garlic powder, onion powder
- Preheat oven to 400 degrees F and line a rimmed baking sheet with aluminum foil.
- Chop potatoes and precook for 10 minutes.
- Sprinkle salmon with salt and pepper and set to the side.
- While potatoes are cooking and salmon resting, chop and measure 8 oz. of your favorite roasting vegetables.
- In a small bowl, mix together the olive oil, dijon mustard, and seasonings.
- Place everything on the sheet pan and brush with the dijon olive oil seasoning.
- Bake for 15 minutes, or until veggies are roasted and salmon is cooked through.
- Remove from oven, allow to cool for a couple of minutes, transfer to a plate, and enjoy!
*For clients following an MRC menu, refer to your menu for the appropriate portion size of salmon.
Makes 1 serving | Serving size: entire sheet pan | One serving replaces: 1 protein, 1 vegetable, 1 carbohydrate, and 1 healthy fat