Stupid-Easy Recipe for Healthy Salmon & Veggie Sheet Pan Dinner (#1 Top-Rated)

3 years ago

## 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.

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.

Satisfy your sweet tooth with this easy-to-make recipe for Healthy Salmon & Veggie Sheet Pan Dinner.

1. Info for Healthy Salmon & Veggie Sheet Pan Dinner

Cook Time: 40 min
Total Time: 40 min
Servings: 2
Calories: 622.37 kcal

2. Ingredients for Healthy Salmon & Veggie Sheet Pan Dinner

4 cups baby potatoes
1 tbsp EVOO
1/8 tsp salt
1/8 tsp garlic powder
1lb asparagus
2 tsp fresh dill
10oz (280g) salmon
salt
black pepper

3. Directions:

3.1 Preheat

Preheat the oven to 450°F.

3.2 Prep

Line a baking sheet with parchment paper.

Halve the potatoes lengthwise and transfer to a large mixing bowl.

Drizzle the potatoes with the olive oil and sprinkle with the salt and garlic powder. Toss well to coat.

Transfer the potatoes to the prepared baking sheet. Spread into an even layer on one half of the pan.

Trim the tough ends from the asparagus.

Finely chop the fresh dill.

3.3 Oven

Roast the potatoes on middle rack of oven for 20 minutes.

3.4 Prep

Remove the baking sheet from the oven.

Arrange the asparagus in an even layer on the empty half of the baking sheet. Place the salmon fillets on top of the asparagus, skin side down.

Season the salmon generously with salt and pepper, and top with the chopped dill.

3.5 Oven

Return the baking sheet to the oven and continue roasting until potatoes are crisped, asparagus is tender, and salmon flakes easily with a fork, about 10 minutes.

3.6 Check

Check to see that dish is done. Remove from oven or add time as needed.

3.7 Serve

Serve immediately.

Source

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.

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.

## 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.", "thumbnailUrl": [ "https://food.amerikanki.com/wp-content/uploads/2021/10/stupid-easy-recipe-for-healthy-salmon-veggie-sheet-pan-dinner-1-top-rated.png"], "contentUrl": "https://s3.amazonaws.com/videos-yummly/GYZLhQZFR1epuXfo6obk_Sheet_Pan_Salmon_and_Veg_Montage-dash.mpd.mp4", "uploadDate": "2021-07-27T18:19:36Z" }, "aggregateRating": { "@type": "AggregateRating", "ratingValue": "4.8421052631579", "ratingCount": "57" },"recipeInstructions": [ { "@type": "HowToStep", "name": "Preheat", "text": "Preheat the oven to 450°F. 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