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Gourmet grilled salmon served with roasted vegetables and lemon slice on a white plate

Recipes · Recipe

15-Minute Sheet-Pan Salmon and Veggies

One pan, one timer, dinner done. A weeknight meal the whole family can eat.

HealthStylz Kitchen
· 2 min read

Photo: Cristian Mihaila

The short version

  • One pan cooks fish and vegetables together.
  • Salmon is done at 145°F or when it flakes.
  • Aim for fish one to two times a week.

Nutrition facts

What is on this sheet pan. One normal serving of each.

Fiber per serving

  1. Salmon3 oz raw (85 g)0 g
  2. Broccoli1 cup chopped (91 g)2.4 g
  3. Bell pepper1 medium red (119 g)2.5 g
  4. Tomato1 medium (123 g)1.5 g
  5. Olive oil1 tablespoon (13.5 g)0 g

Protein per serving

  1. Salmon3 oz raw (85 g)17.4 g
  2. Broccoli1 cup chopped (91 g)2.6 g
  3. Bell pepper1 medium red (119 g)1.2 g
  4. Tomato1 medium (123 g)1.1 g
  5. Olive oil1 tablespoon (13.5 g)0 g

Calories per serving

  1. Salmon3 oz raw (85 g)176.8 cal
  2. Broccoli1 cup chopped (91 g)30.9 cal
  3. Bell pepper1 medium red (119 g)30.9 cal
  4. Tomato1 medium (123 g)22.1 cal
  5. Olive oil1 tablespoon (13.5 g)119.3 cal

Source: USDA FoodData Central.

Prep 10 min Cook 15 min Serves 4

You'll need

How to make it

  1. Heat the oven to 425°F. Line a large sheet pan with parchment paper.
  2. Toss the broccoli, pepper and tomatoes with 1 tablespoon of the oil on the pan. Spread them out in one layer.
  3. Roast the vegetables for 5 minutes.
  4. Mix the garlic powder, paprika, salt and pepper. Pat the salmon dry and rub it with the last tablespoon of oil and the spice mix.
  5. Push the vegetables aside and set the salmon on the pan. Lay lemon slices on top.
  6. Roast 8 to 10 minutes more, until the salmon flakes easily and reaches 145°F inside.
  7. Squeeze fresh lemon over everything and serve hot.

Some nights you need dinner on the table fast. This one fits. You chop a few vegetables, toss them with oil and spice, and roast them for a few minutes. Then you tuck the salmon in beside them and let the oven finish the job. There is only one pan to wash.

The lemon and garlic keep the flavor bright, so even kids who say they do not like fish often take a bite. Serve it with rice, couscous or a slice of whole-grain bread.

Why salmon is a good pick

Harvard's Nutrition Source calls it important to eat fish or other seafood 1 to 2 times a week. Salmon is one of the fatty fish that is high in omega-3 fats (healthy fats found in fish). Those fats may help your heart and blood pressure. They also help a baby's brain grow, which is why they matter in pregnancy and while nursing.

How to know it is done

The CDC says fish with fins is safe at 145°F inside. You can also look for flesh that turns opaque (not see-through) and flakes easily with a fork. If a fillet is thick, give it a few more minutes.

Make it your own

  • Swap broccoli for green beans, zucchini or asparagus.
  • Use sweet potato, but cut it into small cubes so it cooks fast.
  • Add a pinch of chili flakes for the grown-ups at the table.

Leftovers go into a shallow container and into the fridge within 2 hours. The CDC says to keep your fridge at 40°F or colder. Check with your doctor first if you have a fish allergy or follow a special diet.

Where this comes from