This Sheet Pan Salmon and Broccoli recipe is a game-changer for busy weeknights. With just a few simple ingredients and minimal prep time, you can have a flavorful and nutritious dinner ready in under 30 minutes. The salmon comes out perfectly tender, while the roasted broccoli adds a satisfying crunch and rich flavor. Whether you’re meal prepping for the week or looking for an easy weeknight dinner, this recipe is sure to impress!
Perfectly roasted salmon paired with crisp-tender broccoli makes for an easy, healthy dinner that requires little effort. Plus, the bonus of using a single sheet pan means clean up is a breeze! This dish is packed with protein, healthy fats, and plenty of nutrients to keep you feeling satisfied and nourished.
Full Recipe:
Ingredients:
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4 salmon fillets
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2 cups broccoli florets
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2 tablespoons olive oil
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1 teaspoon garlic powder
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1 teaspoon onion powder
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1 teaspoon paprika
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Salt and pepper to taste
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1 lemon, sliced
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1 tablespoon fresh parsley, chopped (optional)
Directions:
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Preheat your oven to 400°F (200°C).
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Place the salmon fillets on one side of a baking sheet, and the broccoli florets on the other side.
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Drizzle olive oil over both the salmon and broccoli. Sprinkle the garlic powder, onion powder, paprika, salt, and pepper evenly over the salmon and broccoli.
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Place the lemon slices on top of the salmon fillets.
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Roast in the preheated oven for 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork and the broccoli is tender.
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Optional: Garnish with freshly chopped parsley before serving.
Prep Time: 5 minutes | Cooking Time: 20 minutes | Total Time: 25 minutes
Kcal: 350 kcal | Servings: 4 servings
Sheet Pan Salmon and Broccoli: A Simple, Healthy, and Delicious Dinner Idea
In the world of quick and healthy meals, sheet pan dinners have earned a special place for their convenience, ease of preparation, and delicious results. If you’re looking for a nutritious dinner that takes little time to prepare and requires minimal cleanup, the Sheet Pan Salmon and Broccoli recipe is your go to choice. This dish is not only packed with protein and healthy fats, but it also brings together the delicious flavors of roasted salmon and perfectly crisp tender broccoli, making it an ideal meal for anyone striving to maintain a balanced diet without spending hours in the kitchen.
Why Choose a Sheet Pan Meal?
Sheet pan meals have become popular for good reason. They are the perfect combination of simplicity and flavor, requiring just a single pan to cook your entire meal. The concept behind a sheet pan dinner is simple: you place your protein (in this case, salmon) and vegetables (like broccoli) on a baking sheet, season them, and bake them together. This results in a flavorful, perfectly cooked meal with minimal mess, allowing you to spend more time enjoying your food and less time cleaning up.
One of the major benefits of sheet pan meals is their versatility. The ingredients can be swapped out based on your preferences or what you have on hand. Whether you prefer chicken, pork, or tofu, and different vegetables like sweet potatoes, Brussels sprouts, or asparagus, the sheet pan technique works for virtually any protein and veggie combination.
But what makes salmon and broccoli a particularly outstanding pairing is not just the ease of cooking but also the complementary nutritional profiles of the two. Salmon is rich in omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation. It’s also an excellent source of high quality protein and B vitamins, making it a perfect choice for a healthy, satisfying meal. Broccoli, on the other hand, is packed with vitamins C and K, fiber, and antioxidants, making it one of the healthiest vegetables you can include in your diet.
The Benefits of Salmon in Your Diet
Salmon is widely regarded as one of the healthiest fish options available due to its high omega-3 content. These healthy fats are crucial for the body’s cardiovascular system, helping to reduce the risk of heart disease, lower blood pressure, and maintain healthy cholesterol levels. Omega-3s also play an important role in brain function, mood regulation, and reducing inflammation throughout the body.
In addition to its healthy fat content, salmon is an excellent source of high-quality protein, which is vital for muscle repair, immune system function, and maintaining healthy skin and hair. Protein also helps to keep you feeling full longer, which can aid in weight management. Furthermore, salmon is rich in B vitamins, including B12, which is essential for red blood cell production and neurological function.
Many people also appreciate the rich flavor and tender texture of salmon. Unlike some other fish, which can have a strong, fishy taste, salmon has a milder flavor that is loved by many. Whether grilled, baked, or pan-seared, salmon can be easily adapted to a variety of cooking methods and flavor profiles, making it a versatile ingredient in the kitchen.
Why Broccoli Is the Perfect Pairing for Salmon
Broccoli is one of those vegetables that seems to pair well with almost any protein, but it is especially complementary to salmon. With its mild flavor and satisfying crunch, broccoli balances the richness of the salmon without overpowering it. The high vitamin C content of broccoli enhances the absorption of iron from the salmon, making this a perfect pairing not just in terms of flavor but also nutrition.
Broccoli is also an excellent source of fiber, which is essential for digestive health. Fiber helps to keep things moving through the digestive system and can prevent constipation. It also supports a healthy gut microbiome, which plays a crucial role in overall health.
In addition to fiber and vitamin C, broccoli contains antioxidants that help to fight oxidative stress in the body. These antioxidants support healthy aging and may reduce the risk of chronic diseases like cancer, heart disease, and diabetes.
When roasted, broccoli takes on a slightly caramelized, nutty flavor, while its edges become crispy. This roasting method is a great way to bring out the vegetable’s natural sweetness and deepen its flavor. Paired with salmon, the tender fish and the roasted broccoli create a perfect balance of textures and tastes.
The Simplicity of Sheet Pan Salmon and Broccoli
One of the best things about this recipe is its simplicity. The preparation requires minimal effort and just a few ingredients. The salmon fillets and broccoli florets are seasoned with olive oil, garlic powder, onion powder, and paprika, which add a mild but flavorful seasoning without overwhelming the natural tastes of the ingredients.
With a prep time of just five minutes and a cooking time of about 20 minutes, this sheet pan meal is perfect for busy weeknights when you want something nutritious without spending hours in the kitchen. Simply place the salmon and broccoli on a baking sheet, drizzle with olive oil and seasonings, and pop it in the oven. While it’s baking, you can prepare any side dishes you desire or relax and enjoy the downtime. The result is a well-balanced meal with minimal effort required.
Versatility and Customization
While the base of this recipe salmon and broccoli is fantastic on its own, it can be easily customized based on your preferences. For example, if you’re not a fan of broccoli, you can swap it out for another vegetable such as asparagus, Brussels sprouts, or sweet potatoes. The same seasoning blend used for the salmon and broccoli can also work with other proteins, such as chicken, shrimp, or even tofu if you’re looking for a vegetarian option.
You can also adjust the seasonings to suit your taste. While garlic powder, onion powder, and paprika offer a great starting point, you can experiment with different herbs and spices, such as thyme, rosemary, lemon zest, or chili flakes for some heat. Adding a drizzle of lemon juice or a sprinkle of fresh parsley after roasting adds brightness and freshness to the dish.
For those who enjoy a bit of heat, a dash of cayenne pepper or chili flakes can add a spicy kick to the dish. If you like a bit of sweetness, consider adding a touch of honey or balsamic vinegar to the broccoli before roasting. The possibilities are endless, and this recipe serves as a perfect blank canvas for creativity.
Conclusion
In conclusion, the Sheet Pan Salmon and Broccoli recipe is an ideal choice for anyone looking for a quick, healthy, and delicious meal that’s perfect for busy weeknights. The simplicity of this dish, combined with the nutritional benefits of salmon and broccoli, makes it a great option for anyone striving to eat well without spending too much time in the kitchen.
Not only is this meal packed with healthy fats, protein, and vitamins, but it’s also incredibly versatile and easy to customize. Whether you’re following a specific diet or simply looking for a nutritious dinner, this sheet pan meal is a winner.
With its minimal prep time, minimal cleanup, and maximum flavor, this Sheet Pan Salmon and Broccoli is bound to become a staple in your meal rotation. Give it a try, and enjoy the delicious, wholesome goodness it brings to your table.