Healthy Salmon & Veggie Sheet Pan Dinner Recipe | Yummly
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Healthy Salmon & Veggie Sheet Pan Dinner

YUMMLY(61)
Kalia: "Easy and tasty! Would make again." Read More
9Ingredients
40Minutes
620Calories
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Healthy Salmon & Veggie Sheet Pan Dinner

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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, RDN.

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
2 SERVINGS
  • 4 cups baby potatoes
  • 1 Tbsp. extra-virgin olive oil
  • 1/2 tsp. salt (for potatoes)
  • 1/2 tsp. garlic powder
  • 1 lb. asparagus
  • 2 tsp. fresh dill
  • 10 oz. salmon fillets (or two 5 oz. fillets)
  • salt (to taste, for salmon)
  • black pepper (to taste)
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    NutritionView More

    Unlock full nutritional details with subscription

    620Calories
    Sodium
    Fat
    Protein
    Carbs
    Fiber
    Calories620Calories from Fat230
    % DAILY VALUE
    Total Fat25g38%
    Saturated Fat5g25%
    Trans Fat
    Cholesterol80mg27%
    Sodium1090mg45%
    Potassium2270mg65%
    Protein40g78%
    Calories from Fat230
    % DAILY VALUE
    Total Carbohydrate61g20%
    Dietary Fiber12g48%
    Sugars8g16%
    Vitamin A35%
    Vitamin C130%
    Calcium10%
    Iron50%

    * 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(61)

    Reviewer Profile Image
    Kalia 5 days ago
    Easy and tasty! Would make again.
    Reviewer Profile Image
    Mona Johnson 2 months ago
    Tastes great! Super easy BUT- Yummly, you should instruct to put potatoes in the oven, THEN trim asparagus and chop dill, otherwise you are wasting time.
    Reviewer Profile Image
    Jhon Garcia 2 months ago
    It turn out delicious. Thank you!
    Reviewer Profile Image
    hghh 5 months ago
    this recipe is very delicious
    Reviewer Profile Image
    Maddy 7 months ago
    Awesome! Love that it’s just one pan
    Reviewer Profile Image
    Michelle Vensel 9 months ago
    Salmon was boring. Definitely don’t recommend cooking the fish on top of the Asparagus, unless you want fishy tasting asparagus which was horrible. Also don’t need to cook the potatoes fist. They overcooked using the suggested timing.
    Reviewer Profile Image
    Hi, Erika! 10 months ago
    Love this recipe! It’s easy to prep and make, and it turns out well every time. It’s become one of my go-tos.
    Reviewer Profile Image
    Jamie 10 months ago
    It was great, but next time I will not put the salmon on the asparagus while baking.
    Reviewer Profile Image
    JARON a year ago
    Deliciously good 😋 i added sea salt and lemon 🍋 on the asparagus for extra flav.
    Reviewer Profile Image
    Kendra Thomas a year ago
    The asparagus should also be seasoned but everything else was perfection ❤️
    Reviewer Profile Image
    Lewis a year ago
    Delicious. I added Rosemary to the potatoes.
    Reviewer Profile Image
    Elisabeth Marie a year ago
    I really liked having everything in one pan, making cooking and clean up easy. I added sliced onion on top of the asparagus and made a dill crema to top the salmon with for a little cream and more flavor. I sprinkled feta on top of the crema to finish it off and found that the potatoes needed some butter and salt after coming out of the oven. I also included a sweet potato in the mix of potatoes that was delicious. Love how the flavors all came together. Thank you!
    Reviewer Profile Image
    Marc Hoes a year ago
    tasty and easy dish. highly recommended!
    Reviewer Profile Image
    Madelyn Cobb 2 years ago
    Good, easy and convenient to make!
    Reviewer Profile Image
    Amazing!!!!!!! I modified it a bit by using boneless chicken breast instead of salmon. Turned out absolutely fantastic. I’ll definitely try this recipe again.
    Reviewer Profile Image
    Cynthia Walton 2 years ago
    Very easy to make. Classic dish. Everyone liked it. Added some dinner rolls to round it out.
    Reviewer Profile Image
    Chris Henderson 2 years ago
    Turned out great 👍🏻
    Reviewer Profile Image
    Saint Arthur 2 years ago
    turned out great, will make again
    Reviewer Profile Image
    Brodie Alexander 2 years ago
    I’d put it in a cast iron with oil after to crisp up the skin next time.
    Reviewer Profile Image
    Heba 2 years ago
    used green beans instead of asparagus and added dried rosemary. it tasted lovely
    Reviewer Profile Image
    Damian Gibson 2 years ago
    really easy recipe, super quick no fuss, very tasty.
    Reviewer Profile Image
    S 2 years ago
    Super amazing and easy peasy!!!! One of my new faves❤️❤️
    Reviewer Profile Image
    Eno Naas 2 years ago
    Good😊 very easy and yummy
    Reviewer Profile Image
    Florin Regression 2 years ago
    This recipe is delicious
    Reviewer Profile Image
    Quinn 2 years ago
    Yum. I would eat and make again.
    Reviewer Profile Image
    Amy Brannon 2 years ago
    Fantastic. super easy and quick.
    Reviewer Profile Image
    Laura Molzen 2 years 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!
    Reviewer Profile Image
    Laurel Smith 2 years 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. 👍👍
    Reviewer Profile Image
    Maggie Em 2 years ago
    Gööd :] it was good I love salmon It is healthy
    Reviewer Profile Image
    Cat 2 years ago
    quick, easy, tasty and looks good

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