Healthy Salmon & Veggie Sheet Pan Dinner

YUMMLY (22)
Dwight Mcintosh: "I really enjoy this recipe" Read More
8Ingredients
40Minutes
500Calories

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.

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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    Directions

    1. Preheat the oven to 450F, and line a baking sheet with parchment paper.
    2. Halve the potatoes lengthwise, and add them to a large mixing bowl along with the olive oil, salt, and garlic powder. Toss to combine.
    3. Spread the potatoes over the baking sheet, and bake for 20 minutes.
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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 A
    Vitamin C
    Calcium
    Iron

    * 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(22)

    Dwight Mcintosh 6 days ago
    I really enjoy this recipe
    Alexandru Chis 8 days ago
    This recipe was awesome
    ggtt 17 days ago
    This recipe is so delicious
    Rian 22 days ago
    It was delicious! I will definitely make it again
    Jessica Rang 24 days 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 4 months 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 a. 4 months ago
    awesome! I'll do it again, thanks Yummly for the guidance.
    Christi 10 months ago
    Excellent, and I love the guided recipe! The convenience of all of it in one pan is awesome, too!
    Alex Alex a year ago
    it was really yummy!!
    Dara a year ago
    Came out great. I added more seasoning to the potatoes (adobo and lots of garlic powder). I also added seasoning to the asparagus. Definitely enough to feed myself, my husband and our one year old.
    Elif Sonel a year ago
    Potatoes need a little more seasoning
    Hhihgug a year ago
    This recipe is very good, yummy!
    Georgia Naumann a year ago
    It was great! I just eyeballed measurements for spices & substitutes dried dill & sprinkled that on liberally. Way over the amount called. Cooked Salmon for 20 minutes instead of 10 but maybe that was bc of the thickness. Super easy! Super tasty! Got a compliment from my picky husband & I'm a beginner cook!
    Alice a year ago
    Simply wonderful as the recipe has perfect timings. Definitely a keeper!
    Kinder a year ago
    Simple and just lovely to the taste. will do again and again. As main would be impressive for a dinner with guests
    Evans a year ago
    Awesome in it's simplicity and wonderful results. So simple.. add what you want.. Enjoy..
    Maz T. 2 years ago
    Healthy, fast and easy ... LOVE IT!!!!
    Laura Fletty 2 years ago
    Lovely salmon meal to get dinner on the table fast. My family loved it - even my littles.
    Greg Druck 2 years ago
    Great quick and easy dinner recipe! Very healthy and delicious
    Brian 2 years ago
    This was a fantastic find. My family loved the dinner and it was easy to make and easy clean up. Bravo to the yummly team for the amazing recipe!
    Yuri Yuryev 2 years ago
    This is the best and healthiest recipe - I love it, and my kids love it!
    John S. 2 years ago
    This is an awesome recipe, I make it several times every month. I like to make variations of it with different veggies and spice combinations! Super healthy!

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