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:
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Select a protein
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Choose several vegetables
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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!
[bctt tweet=”Make dinner time a breeze with this #recipe for Sheet Pan Salmon & Vegetables! #thereciperedux” username=”KarmanRD”]
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 it 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!
Sheet Pan Salmon & Vegetables
Ingredients
- 1-12 oz. package broccoli and cauliflower florets
- 1-15 oz. package diced butternut squash
- 3 Tbsp. extra-virgin olive oil
- 1 Tbsp. Garlic & Herb seasoning
- 4-4 oz. wild Alaskan salmon filets
- 1 Tbsp. Sprouts Brand Fat-Free Coconut Mango dressing divided
Instructions
- 1. Preheat oven to 425°F and line a large baking sheet with aluminum foil.
- 2. Make sure the broccoli and cauliflower florets are bite-size pieces, then add to a large mixing bowl with the butternut squash. Add the olive oil and toss to coat vegetables. Pour the vegetables onto the baking sheet and season with the garlic & herb seasoning.
- 3. Place baking sheet on the middle rack in the oven and roast for 5 minutes.
- 4. While the vegetables are roasting, tear off four sheets of aluminum foil large enough to wrap up each salmon filet. Place each filet on a piece of foil, skin side down, and pour 1 teaspoon of the dressing over each piece of salmon. Fold up the edges of the foil over the salmon to create a packet.
- 5. Remove baking sheet from oven and use a spatula to move the vegetables to one side of the baking sheet, making room for the salmon foil packets. Place baking sheet back in oven and roast for 10-12 minutes.
- 6. To make sure the salmon is cooked through, carefully open one of the foil packets and use a fork to see if the fish is flaky. If it does not easily flake with the fork, place back in the oven for 1-2 minutes.
- 7. Once the salmon is cooked through, use a spatula to carefully remove the salmon from the foil packet. It should easily release from the skin. Discard the foil.
- 8. Serve each salmon filet with the roasted vegetables, seasoning with salt as desired.
For more sheet pan meal inspiration, be sure to check out all of the other Recipe Redux posts for this month by clicking the graphic below!
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