This Sheet Pan Salmon & Vegetables recipe makes dinner time simple, using only one sheet pan and a mixing bowl!
It’s all about sheet pan meals this month for the Recipe Redux challenge! With most kids back in school now, families are even busier. But the good news is that sheet pan meals can be a real time saver plus they’re easy on the clean-up. Gotta love that!
Here’s My Sheet Pan Meal Strategy:
Select a protein
Choose several vegetables
Add some flavor with spices, herbs, and marinades
For this recipe, I wrapped salmon filets topped with a Coconut Mango marinade in foil packs. The broccoli, cauliflower, and butternut squash are tossed in olive oil and Garlic & Herb seasoning and roasted with the salmon. That’s it…..easy-peasy!
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Salmon & Omega-3’s
Salmon is an excellent way to get the heart-healthy, brain-benefiting nutrient, Omega-3 fatty acids. The National Institutes of Health recommends females (18 and older) get 1.1 grams of Omega-3’s and males (18 and older), 1.6 grams per day. A 3-ounce portion of Wild King salmon or farmed Atlantic salmon provides 1.2 grams of Omega-3’s! The 2015-2020 Dietary Guidelines stated there’s strong evidence showing diets that include seafood are associated with reduced risk of cardiovascular disease. Salmon is one super fish!
I first made this Sheet Pan Salmon & Vegetables for a cooking demo at the Sprouts Farmers Market that recently opened near Nashville and it was a hit with the crowd! This fat-free Coconut Mango dressing & marinade is perfect for salmon, and I’ve also tried it on pork chops and in this recipe for Tropical Chickpea Walnut Quinoa Bowl. I bet it makes a great dipping sauce for Coconut Shrimp 😉
If you want to cut down on the prep time, grab a package of pre-cut broccoli and cauliflower and diced butternut squash from the produce department. If you decide to buy a whole butternut squash, be sure to use this trick to make it easier to cut into. Prick several holes around the squash with a knife before placing into a microwave for 1 minute. The short time in the microwave makes cutting into winter squash much easier and safer. Then you can go about preparing the squash however you’d like!
In this case, we’re roasting that delicious squash. It’s always amazing to me just how incredible roasted broccoli and cauliflower taste. It’s a game changer, for sure.
Have you tried roasting broccoli and cauliflower?
Since the salmon is wrapped up nicely inside the foil packs with the marinade, it cooks to perfection. There’s nothing sadder than a dry piece of fish. No bueno. The salmon only needs about 10-12 minutes in the oven before it’s nice and flaky and ready to be devoured!
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