As a busy mom, I’m always searching for quick, healthy meals. Sheet pan dinners, like this salmon and asparagus recipe, are perfect. They’re nutritious and save me time in the kitchen12.
This one-pan dinner is ready in about 20 minutes3. Prepping takes 10-15 minutes, and then the oven does the rest for 12-25 minutes12. It’s a tasty meal my family loves, without the hassle of long cooking times.
This dish is great because it combines protein-rich salmon with healthy asparagus. The salmon has 34-41 grams of protein per serving. The asparagus adds fiber, vitamins, and minerals12.
Key Takeaways
- Sheet pan salmon and asparagus is a quick, healthy, and flavorful meal option for busy weeknights.
- This one-pan dinner can be prepared in about 20-50 minutes total, with minimal prep time and easy cleanup.
- The dish provides a well-balanced combination of protein-rich salmon and nutrient-dense asparagus.
- Customizing the seasonings and adding optional ingredients like potatoes can create variety and cater to personal preferences.
- With its delicious flavor and simple preparation, sheet pan salmon and asparagus is sure to become a family favorite.
The Perfect Weeknight Meal: Quick, Healthy, and Flavorful
Are you looking for a fast and tasty weeknight meal? This sheet pan salmon and asparagus dinner is perfect. It’s ready in just 30 minutes, ideal for busy evenings4.
Salmon is packed with protein and omega-3 fatty acids, great for your heart4. You can pick from six types of salmon, including King and Coho, for this dish5. Asparagus cooks quickly, ensuring the meal is ready in under 30 minutes4.
This recipe feeds a family of 4 and uses just one sheet pan5. The marinade is simple yet flavorful, with olive oil, lemon, thyme, parsley, and garlic6. Salmon cooks in 12-15 minutes at 400°F, making the meal quick4. For the best salmon, cook it to 120°F for wild-caught or 125°F for farmed5.
Make this meal even better by adding potatoes for extra energy and fiber4. A tangy lemon dill Greek yogurt sauce is a great addition, and can be made ahead of time4.
Ingredient | Amount |
---|---|
Salmon Fillets | 4 4-6 oz. fillets |
Asparagus | 1 pound, ends trimmed |
Olive Oil | ¼ cup for the marinade |
Lemon | 1, juiced + zested |
Dried Thyme | 1 tablespoon |
Dried Parsley | 1 tablespoon |
Fresh Garlic | 3 cloves, mashed |
Cleaning up is easy with parchment paper on the baking sheet, no need for foil4. Leftovers should be stored in an airtight container for up to 3 days65. You can also use leftover salmon in salads or wraps for quick lunches4.
Ingredients You’ll Need
Get ready to make a delicious sheet pan salmon and asparagus dinner. The main ingredient is omega-3 rich salmon, which is great for your health. You’ll need 4 salmon fillets, each about 125 grams7. Or, you can use 6 filets, about 2 pounds, for more people8.
Fresh asparagus is also key. You’ll need 1 lb of asparagus, making sure they’re green and crisp. For a bigger group, double the asparagus to 2 lbs8. Olive oil is important for coating and even cooking. Just a tablespoon should be enough.
Seasonings and Herbs
To make the salmon and asparagus taste better, you’ll need some seasonings and herbs. The lemon garlic seasoning adds a nice zesty flavor. Here’s a table with the seasonings you’ll need:
Seasoning | Quantity |
---|---|
Salt | 1 tsp |
Black Pepper | 1/2 tsp |
Lemon Juice | 2 tbsp |
Dijon Mustard | 1 tbsp |
Maple Syrup | 1 tbsp |
Everything Bagel Seasoning | 2 tsp |
The recipe is simple, using ingredients you can find easily7. You might also want to add cherry tomatoes for extra color and taste8.
Preparing the Salmon and Asparagus
Before cooking, prepare your ingredients. This recipe serves six and prep time is just 5 minutes9.
Start with the asparagus. Wash it well and cut off the tough ends. Bend the asparagus until it snaps to find the tough part. Discard this and lay the asparagus on a baking sheet. Drizzle with olive oil and season with salt and pepper.
Now, prepare the salmon. You’ll need 2 lbs of salmon, cut into six 6 oz portions9. Mix Dijon mustard and maple syrup in a bowl. Brush this mixture on the salmon fillets. Sprinkle with everything bagel seasoning for extra flavor.
Trimming the Asparagus
Removing the tough ends makes asparagus tender and delicious. A small bunch is enough for four people10.
Seasoning the Salmon
Seasoning is key for great baked salmon. Dijon mustard and maple syrup make a tasty glaze. Everything bagel seasoning adds crunch and flavor. This makes a healthy meal with just four salmon fillets10.
Your salmon and asparagus are ready. Next, we’ll show you how to arrange them for perfect roasting.
Creating a Flavorful Glaze
To make your sheet pan salmon and asparagus taste amazing, try a quick glaze. You’ll need honey, Dijon mustard, coconut aminos (or gluten-free soy sauce), and minced garlic11. Just mix 2 tablespoons of honey, 2 tablespoons of Dijon mustard, 1 tablespoon of coconut aminos, and 1 clove of minced garlic in a bowl11.
For a stronger garlic taste, add about 2 cloves of minced garlic12.
Brush this glaze on the salmon before baking. It adds sweet, tangy, and savory flavors. The honey will caramelize, giving the salmon a glossy look. You can also try a hoisin sauce mix for a different taste13.
To add a fresh touch, place lemon slices on the salmon before baking11. The lemon adds a zesty flavor that goes well with the glaze.
Glaze Ingredient | Amount |
---|---|
Honey | 2 tbsp |
Dijon Mustard | 2 tbsp |
Coconut Aminos (or Gluten-Free Soy Sauce) | 1 tbsp |
Minced Garlic | 1-2 cloves |
Don’t be afraid to try different glaze ingredients. You might find a new favorite flavor for your sheet pan dish!
Arranging the Ingredients on the Sheet Pan
When making this tasty one-pan dinner, how you arrange the ingredients matters a lot. Start by spreading the asparagus spears evenly on the baking sheet. This makes a bright green base for the salmon fillets14.
Place the salmon fillets among the asparagus spears. This makes sure everything cooks evenly and looks good. Pick fresh asparagus with tight tips and the same size for the best taste14. Asparagus is not only tasty but also very healthy, with almost no calories and no fat or cholesterol14.
Placing the Asparagus
Put the asparagus in a single layer on the sheet pan for even cooking. This recipe uses 1 lb. of asparagus14, which is just right for serving with the salmon. You can also add other veggies like zucchini, red bell pepper, and onion15 to make the dish more colorful and nutritious.
Nestling the Salmon Fillets
After setting up the asparagus, place the salmon fillets between the spears. Use 1 ¾ lbs. of salmon, or about 12 ounces of fillets with skin on1415. Make sure the salmon has enough space to cook well.
Before putting the salmon on the sheet pan, brush it with olive oil and season with herbs and spices like garlic powder and Italian seasoning15. This makes the salmon taste great and pairs well with the asparagus, making a delicious one-pan dinner.
Roasting to Perfection
Roasting your omega-3 rich salmon and asparagus is key for a delicious meal. The best oven temperature is 450°F (230°C). This ensures quick cooking and your salmon will be ready in 8 to 10 minutes, depending on its thickness16.
Use Pacific Wild King or organic Atlantic salmon for the best results. Their thickness is perfect for this recipe16. You can enjoy your salmon raw, rare, medium, or well-done, based on your taste16.
Optimal Oven Temperature
Preheat your oven to 375°F (190°C) for the best roasting. This temperature ensures even cooking of your salmon and asparagus. The cooking time for this Sheet Pan Salmon and Asparagus dinner is about 15-20 minutes17.
Cooking Time for Tender Asparagus and Flaky Salmon
Trim your asparagus to 4 to 5 inches and choose thicker stalks to avoid overcooking16. Place the sheet pan in the oven and roast until the salmon reaches 120°F (49°C) and the asparagus is tender. This usually takes 8-12 minutes17. Cook your salmon for about 10 minutes per inch of thickness17.
Testing the fish for doneness by inserting a knife at the thickest part and ensuring it is barely translucent is recommended.
After cooking, remove the sheet pan from the oven and let the salmon rest for 5 minutes before serving. This resting time allows the flavors to meld and ensures your dish is at the perfect temperature.
Sheet Pan Salmon and Asparagus: A One-Pan Wonder
This sheet pan salmon and asparagus dish is a lifesaver for busy weeknights. It’s easy to make and clean up, perfect for families and individuals on the go18. You can have a tasty, healthy dinner ready in under 30 minutes with just a few ingredients18.
This recipe is great for many diets, like low-carb, low-glycemic, and South Beach Diet1918. Salmon is also affordable, costing under $15 per pound18.
Using fresh, thick asparagus spears is key to this recipe’s success19. You can also add your favorite seasonings to the salmon, like Szeged Fish Rub, for extra flavor19.
Nutrient | Amount per Serving |
---|---|
Calories | 710 |
Total Fat | 46g |
Saturated Fat | 8g |
Unsaturated Fat | 35g |
Cholesterol | 167mg |
Sodium | 420mg |
Carbohydrates | 8.6g |
Fiber | 4g |
Sugar | 3g |
Protein | 64g |
This recipe is not only delicious but also nutritious. Each serving is full of protein, healthy fats, and fiber, with low carbs and sugar19. It’s a balanced meal that will keep you full and energized.
The presentation of this dish is impressive, despite the little effort needed. The lemony asparagus and flaky salmon make a beautiful combination18. It’s perfect for impressing guests or enjoying a fancy meal at home.
Try this sheet pan salmon and asparagus recipe for a quick, healthy, and tasty dinner. It’s easy to make, affordable, and looks amazing, making it a great addition to your weeknight meals.
Customizing the Dish with Variations
This easy sheet pan salmon and asparagus dinner is very versatile. You can change it up to fit your taste and dietary needs. It’s great for meal planning because it serves two and needs only 5 main ingredients. It’s quick and easy for busy weeknights2021.
Adding Potatoes for a Complete Meal
For a fuller meal, add baby potatoes to the sheet pan. Cut 2 cups of baby potatoes in half. Toss them with olive oil, salt, and pepper. Then, place them on the pan with the asparagus21. The potatoes will get crispy and golden, adding carbs to the dish.
Experimenting with Different Seasonings and Glazes
Try new seasonings and glazes to change the dish. The recipe uses salt, pepper, and garlic powder21. But you can use your favorite herbs and spices. Try lemon caper butter for a tangy flavor or a teriyaki marinade for an Asian twist.
Variation | Ingredients | Instructions |
---|---|---|
Lemon Caper Butter |
|
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Teriyaki Marinade |
|
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This sheet pan salmon and asparagus dinner cooks in 8 to 15 minutes at 400 degrees Fahrenheit. It’s perfect for quick, healthy meals20. You can customize it to your liking, making it a favorite in your meal planning.
The beauty of this dish lies in its simplicity and adaptability. Don’t be afraid to get creative and make it your own!
Serving Suggestions and Sides
This sheet pan salmon and asparagus dish is a nutritious meal perfect for a light dinner. It serves 2-3 people and has a 3.7 out of 5 rating, making it a favorite among cooks22. It includes salmon, asparagus, and baby potatoes, all seasoned with herbs and spices22.
For a heartier meal, pair it with your favorite grain like rice, quinoa, or couscous. These grains soak up the juices from the salmon and asparagus well. You can also serve it with crusty bread to mop up the sauce.
Cook the dish for 15-20 minutes until the salmon is done and the asparagus is tender17. It’s a one-pan meal, making it great for busy nights17. It takes about 50 minutes to prepare and cook, so it’s quick1.
This recipe is not just tasty but also full of nutrients. Each serving has:
Nutrient | Amount per Serving |
---|---|
Calories | 571 kcal |
Carbohydrates | 54 g |
Protein | 41 g |
Fat | 22 g |
Fiber | 8 g |
Vitamin A | 943 IU |
Vitamin C | 51 mg |
Looking for a quick dinner or a nutritious meal to impress? This sheet pan salmon and asparagus recipe is perfect. It’s full of flavors, textures, and nutrients, making it a favorite for many.
Conclusion
This easy sheet pan salmon and asparagus dinner is perfect for busy weeknights. It’s a healthy, flavorful meal that’s quick to make2324. Salmon is packed with protein, omega-3s, and vitamin D, making it a key part of the Mediterranean diet23. Asparagus is low in calories but full of fiber, vitamins, and minerals2324.
This recipe feeds 4 people and is ready in 25 minutes. It only takes 5 minutes to prepare and 20 minutes to cook23. Roasting the salmon and asparagus together at 425°F (220°C) for 12-15 minutes is all you need. A simple glaze made with extra virgin olive oil adds flavor and health benefits2324.
This recipe is great for bariatric patients looking for high protein meals. It helps keep muscle mass, supports healing, and boosts bone health after surgery24. It’s also perfect for busy weeknights, requiring minimal cleanup. This makes it a top choice for healthy meal prep24.
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