Cooking doesn’t have to be complicated to be delicious. My sheet pan salmon recipe is proof that minimal effort can yield maximum flavor. Imagine a meal that comes together in just one pan, combines heart-healthy salmon with crisp asparagus and golden potatoes, and leaves you with barely any cleanup. That’s the magic of sheet pan cooking – and I’m about to share my favorite way to make it happen.
Why This Recipe Works
Salmon is a nutritional powerhouse, packed with omega-3 fatty acids and high-quality protein. Combined with asparagus – a vegetable rich in vitamins and minerals – and crispy potatoes, this dish is a complete meal that balances nutrition and flavor in every bite.
Nutritional Highlights
| Ingredient | Nutritional Benefits | Serving Size | Calories |
|---|---|---|---|
| Salmon | Omega-3, Protein, Vitamin D | 4 oz | 233 |
| Asparagus | Fiber, Folate, Vitamins K & C | 1 cup | 27 |
| Potatoes | Vitamin C, Potassium, Fiber | 1 medium | 110 |
Ingredients You’ll Need
For the Salmon
- 4 salmon fillets (6 oz each)
- 2 tablespoons olive oil
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
- 1 lemon, sliced
For the Vegetables
- 1 pound asparagus, trimmed
- 2 pounds baby potatoes, halved
- 3 tablespoons olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried thyme
- Salt and pepper to taste
Step-by-Step Preparation
- Preheat and Prepare
- Set your oven to 425°F (218°C)
- Line a large sheet pan with parchment paper or lightly grease it
- Potato Preparation
- Wash and halve baby potatoes
- Toss with 2 tablespoons olive oil, minced garlic, thyme, salt, and pepper
- Spread potatoes on the sheet pan
- Roast for 20 minutes until they start to turn golden
- Add Asparagus
- Trim asparagus ends
- Toss with remaining olive oil
- Add to the sheet pan after potato pre-roasting
- Roast for an additional 10 minutes
- Salmon Finale
- Season salmon fillets with salt, pepper, and olive oil
- Place salmon on top of vegetables
- Add lemon slices around the fish
- Bake for 10-12 minutes until salmon is just cooked through
Pro Tips for Perfect Results
- Temperature Matters: Ensure salmon reaches 145°F internal temperature
- Don’t Overcrowd: Give ingredients space on the sheet pan for even cooking
- Lemon Magic: Fresh lemon slices add brightness and help tenderize the fish
- Customize Seasonings: Experiment with herbs like dill, rosemary, or paprika
Serving Suggestions
- Serve immediately for the best texture and temperature
- Garnish with fresh herbs like parsley or chives
- Pair with a light, crisp salad
- Perfect for meal prep – stores well in the refrigerator for 2-3 days
Frequently Asked Questions
Q: Can I use frozen salmon? A: While fresh is best, thaw frozen salmon completely and pat dry before cooking.
Q: How do I know when salmon is perfectly cooked? A: Look for an internal temperature of 145°F. The fish should be opaque and flake easily with a fork.
Q: Can I substitute the vegetables? A: Absolutely! Try brussels sprouts, carrots, or bell peppers as alternatives.
Q: Is this recipe heart-healthy? A: Yes! Salmon provides excellent omega-3 fatty acids, and the cooking method uses minimal oil.
Nutritional Information (Per Serving)
- Calories: 485
- Protein: 35g
- Carbohydrates: 25g
- Fat: 28g
- Fiber: 4g
Clean Eating, Simple Cooking
This sheet pan salmon recipe proves that nutritious meals don’t require complex techniques or endless ingredients. With just one pan, you’ll create a restaurant-quality dinner that’s both delicious and wholesome. The combination of crispy potatoes, tender asparagus, and perfectly cooked salmon makes this a meal you’ll want to add to your regular rotation.
Bon appétit!
