Healthy Salmon & Veggie Sheet Pan Dinner Recipe | Yummly

Healthy Salmon & Veggie Sheet Pan Dinner

YUMMLY(43)
Amy Brannon: "Fantastic. super easy and quick." Read More
8Ingredients
40Minutes
500Calories
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Description

This one-pan baked salmon recipe is a dinnertime problem-solver

Flavorful salmon is healthy, delicious and quick-cooking: Perfect for a weeknight meal that doesn’t compromise on taste or nutrition. This genius baked salmon dinner for two cooks all together on one baking sheet, complete with vegetable sides. It can easily become a dinner for four on two sheet pans if you double the quantities. Line the pan with aluminum foil or parchment paper for fast cleanup…

The key technique here is to stagger cooking times - the longer-cooking potatoes go into the pan first, tossed in olive oil with a few grinds of black pepper. The more delicate asparagus and salmon are placed on the pan later. This salmon recipe also allows you to adjust cooking time to the thickness of your particular salmon fillets: Potatoes and asparagus, unlike the fish, are forgiving of a few extra minutes in the oven. This way, you can concentrate on getting perfectly cooked salmon that is flaky but not overcooked.

The finishing touch is lemon juice squeezed at the table — lay a few lemon slices on top before baking if you want a yummy double lemon punch. The recipe is a Yummly original created by Edwina Clark.

How to buy salmon

Buying salmon can feel like a high-risk proposition: It’s pretty pricey, so you want to get it right. Look for salmon that looks moist and doesn’t have brown spots or dried edges.

Wild salmon will be redder in color than farmed. Wild versus farmed continues to be hotly debated: Wild salmon is higher in healthy omega-3 fatty acids, and generally leaner overall, so it’s arguably better for you. But it’s also usually more expensive.

Generally speaking, any salmon is healthy food, so if the farmed option looks good at the store, there’s no need to skip it for nutritional reasons. Many stores will slice you fresh fillets from the fish on request - if that’s an option, it’s the best way to get moist fillets.

Ask them to remove any bones for you, too. If your fillet comes with the bones in, you can remove them with tweezers: Just run your hands along the fish and pull out any bones you feel.

Is salmon sustainable?

This one goes in the “it’s complicated” category. There are many sustainable salmon sources, but not all are, so check the Monterey Bay Aquarium’s Seafood Watch fish-sustainability page for the exact salmon you're considering: http://www.seafoodwatch.org/seafood-recommendations/groups/salmon.

If salmon is unavailable (or too expensive), keep in mind that both arctic char and steelhead are alternatives that cook and taste like similar. They can be swapped into this salmon recipe ounce for ounce; the same is true for any similar recipe.

Is salmon healthy?

Yes, salmon is healthy: it’s high in protein, as well as full of heart-healthy omega-3 fatty acids and bone-protecting selenium. LIke almost any fish, mercury contamination is a concern - but if you just don’t eat salmon every day, you’re in the clear. Pregnant or nursing women should look into this more carefully; ask your doctor about what fish to avoid, if any. Salmon is also gluten-free, paleo, and low-carb.

What does salmon look like when it’s cooked?

Cooking time depends on fillet thickness. The fish’s flesh will change from translucent red/pink and noticeably “raw-looking” to opaque pink and flaky in texture when cooked. You want to pull it out of the oven when the center is still red but the rest has cooked to lighter pink. It will keep cooking with residual heat, and since fish cooks quickly, and dries out when overcooked, it’s easy to overdo it. Be sure to preheat oven fully before you place salmon in; that will help you time more accurately.

Variations

Teriyaki glazed salmon is a classic, but you can also create your own new recipes by adding a few cloves garlic, fresh parsley, Dijon or ginger to the mix. A simple treatment of extra-virgin olive oil, kosher salt and black pepper is also delicious.

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Ingredients

US|METRIC
  • 10 ounces salmon
  • 4 cups baby potatoes
  • 1 pound asparagus
  • 1/8 teaspoon salt
  • 1/8 teaspoon garlic powder
  • 1 tablespoon extra-virgin olive oil
  • 2 teaspoons fresh dill
  • 2 lemon wedges
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    NutritionView More

    500Calories
    Sodium11% DV270mg
    Fat17% DV11g
    Protein78% DV40g
    Carbs23% DV69g
    Fiber64% DV16g
    Calories500Calories from Fat100
    % DAILY VALUE
    Total Fat11g17%
    Saturated Fat2.5g13%
    Trans Fat
    Cholesterol75mg25%
    Sodium270mg11%
    Potassium2300mg66%
    Protein40g78%
    Calories from Fat100
    % DAILY VALUE
    Total Carbohydrate69g23%
    Dietary Fiber16g64%
    Sugars8g16%
    Vitamin A40%
    Vitamin C260%
    Calcium15%
    Iron60%

    * Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

    Reviews(43)

    Amy Brannon 2 days ago
    Fantastic. super easy and quick.
    Laura Molzen 9 days ago
    So I’m an amateur cook at best, and this turned out AMAZING. One side note: it may be my oven, but the salmon took longer than 10 minutes to bake at 450. I had to leave it in for about 20 minutes instead, but once I took it out, it was incredibly flaky with lots of flavor. It’s an amazing dish, 10/10 would recommend. You gotta try it!
    Laurel Smith 9 days ago
    I’m trying to help my daughter learn to cook healthy meals. She’s 18 & a senior in high school. She hopes to get a job & an apartment someday. She has learning disabilities so a job & apartment are really big things for her. We didn’t have asparagus, but we had broccoli. I told her that was an easy change. This was such an easy recipe, she was surprised when I said “that’s it! Go wait 10 minutes.” All our ingredients came from ImperfectFoods. The potatoes were very tiny, so we didn’t need to cut many of them, the crown of broccoli was just the right size. (I had my daughter leave the stems for me to snack on later.) I didn’t realize the salmon pieces were so thin, but they were absolutely perfect at 10 minutes mark. We took them out to a plate to wait for the potatoes & broccoli to finish. Only another 5 minutes. Yay for ImperfectFoods and yay for a recipe we can make easily & quickly. 👍👍
    Maggie Em 10 days ago
    Gööd :] it was good I love salmon It is healthy
    Cat 22 days ago
    quick, easy, tasty and looks good
    Sydney Wood 23 days ago
    Very good! And easy to make!
    Lizzie a month ago
    veggies were cooked good
    Cheyenne Mays 2 months ago
    Soooo quick, easy and healthy! Oh, and yummy!
    Milaki 2 months ago
    Great! Would make again.
    Anžy Slapar 2 months ago
    i just made it and it was very delicious. Added some Oregano on potatoes and cooked em 5 more extra minutes. They were crunchy on outside and fluffy on inside
    Taiisha D. 3 months ago
    Turned out great! Quick and easy recipe, would recommend! Easy to add your own spin to.
    Jaeger 3 months ago
    we loved it. would have given 5 stars but we needed to add more seasoning. is was a super easy way to cook it though and looked very fancy.
    Brenda Sanson 3 months ago
    Yum! Yes I would make it again!!!
    Stephen Thomas 5 months ago
    It turned out great. Easy to cook and delicious!
    Friedman 5 months ago
    The potatoes were the best part and we enjoy eating meals that are healthy.
    Abigail Clark 8 months ago
    easy, healthy, and tasted. Did it with skinless salmon and turned out good
    Tyler Binkley 8 months ago
    Amazing! A complete, healthy, and extremely yummy meal!
    Mary-Dell C 10 months ago
    great recipe! I had to make some modifications to fit our family and triple the recipe. I loved it though!! and so did my kids
    LilyWaters a year ago
    A delicious recipe! I'd season the fish more though
    Frances Lopez a year ago
    great recipe. very easy to make and quick.
    Lynn Lederhos a year ago
    This recipe turned out great! I've made other variations of this sheet pan dinner, using other types of fish, herbs, and roasted veggies. It's simple and delicious every time!
    Dwight Mcintosh a year ago
    I really enjoy this recipe
    Alexandru Chis a year ago
    This recipe was awesome
    ggttuio a year ago
    This recipe is so delicious
    Rian a year ago
    It was delicious! I will definitely make it again
    Jessica Rang a year ago
    I surprised my husband with this meal and it was delicious. a lot of times I have issues with food overcooking and being dry but everything was perfect.
    Kristibell Therese 2 years ago
    very good! i added a lemon slice with a dab of butter on top of the salmon before baking and it turned out great
    yaprak akdere 2 years ago
    awesome! I'll do it again, thanks Yummly for the guidance.
    Christi 2 years ago
    Excellent, and I love the guided recipe! The convenience of all of it in one pan is awesome, too!
    Alex Alex 2 years ago
    it was really yummy!!

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