Take the stress out of weeknight cooking, try this salmon sheet pan dinner

Martha M. Henze, MPH, MS, RDN - Registered Dietitian Nutritionist and Global Public Health Epidemiologist

If you are high on stress and low on time, try this salmon sheet pan dinner. Sheet pan dinners are a busy person's friend because you just pop the pan in the oven and wait for 20-25 minutes for a healthy and delicious meal.

Impress guests and improve your health with a salmon sheet pan dinner

Are you looking to impress your guests without being in the kitchen all day? Make this delicious salmon sheet pan dinner for a meal that is also healthy and balanced. Adding a garnish of rosemary and a few sliced almonds on top of the green beans will make you feel like you are eating at a five-star restaurant without the price tag. Add some dinner jazz in the background and candles and you have yourself a romantic dinner for two, a sit-down family dinner, or a special dinner with friends.

Wild salmon nutrition

Salmon contains DHA (docosahexaenoic acid), a type of omega-three fatty acid good for brain health. Low DHA intake has been associated with brain decline, forgetfulness, and a greater risk of Alzheimer's for seniors.

Salmon is a good source of protein (25 grams of protein in 4 ounces). It is high in omega 3s and low in saturated fats to help decrease your risk of heart disease.

Low-stress sheet pan dinner recipes

Click here for six tips to make sheet pan dinners easy and for two more delicious and nutritious sheet pan recipes.

Sheet Pan Baked Salmon with Roasted Potatoes and Green Beans

Yield: 4 servings

Nutrition facts per serving (353 grams)
Calories: 393, 16g fat, 27g carbohydrate, 35g protein, 5g dietary fiber

Ingredients:

• 16 ounces potatoes with skin, raw
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 3 tablespoons lemon juice
• 2 tablespoons Dijon mustard
• 1 tablespoon dried parsley
• 1 1/2 teaspoons dried dill
• 20 ounces raw wild Koho salmon cut to 5-oz. portions
• 12 ounces raw green beans

Directions:

1. Preheat the oven to 425 F.
2. Peel and dice potatoes. Toss potatoes in a bowl with olive oil, salt, and pepper.
3. Transfer to a large baking sheet and bake for 10 minutes.
4. Meanwhile, combine lemon juice, Dijon mustard, parsley, and dill in a small bowl. For a milder sauce, decrease the lemon juice to 2-3 teaspoons.
5. Remove sheet pan from the oven after 10 minutes and move potatoes to one side of the pan.
6. Place four 5-ounce salmon filets on the other side of the sheet pan with skin side down and brush with the lemon juice mixture. Add green beans around the salmon.
7. Return the sheet pan to the oven and cook for an additional 10-15 minutes. Salmon will flake with a fork when cooked.
8. Garnish with additional chopped dill and parsley, if desired.

Tips:

You can use any type of potato, but new or baby potatoes work best for nice, unpeeled, bite-size quarters and halves. You could also use sweet potatoes, an excellent source of vitamin A.

If you prefer, you can use fresh parsley and dill. Try three tablespoons of fresh parsley and one-and-a-half tablespoons of fresh dill and adjust to taste. Spices and herbs have very few calories!

Add rosemary and a few almond slices to the green beans for an elegant twist.

Access hundreds more dietitian-approved recipes with Premium membership. If you want to add this recipe to your food diary in Premium, just type in "Sheet Pan Baked Salmon with Roasted Potatoes and Green Beans." It is already entered and analyzed for you. So, eat some fish today to benefit your brain and heart health. Your taste buds will thank you too for such a tasty salmon sheet pan dinner!

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Reviewed and updated by Brenda Braslow, MS, RDN, LDN, CDCES on June 20, 2022.

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