Roasted Salmon Sheet Pan Dinner
Roasted Salmon Sheet Pan Dinner, an easy healthy weeknight meal ready in 30 minutes and less than 300 calories!
If you’re like me, getting a healthy whole food dinner on the family table is a top priority. When I step back and look at it, I actually schedule much of my day around the idea that I am going to be sitting down to eat with my husband and daughters somewhere around 6:30 pm. Now that school is back in session, there is so much of life trying to thwart these well-meaning meal intentions. There are after school sports, dance, school functions and board meetings that throw a wrench in the game. It’s a battle!
I’ve read statistics, about how children who sit down and eat with their families are at lower risk for weight problems and even behavioral problems too. My guess is you have too, otherwise why would you be reading this blog? Food, and healthy whole foods at that, are a priority for you too. This is why we are internet friends, right?
But it’s not as easily said as done. A lot of days by 4:00 PM I am wondering if it is going to be possible to get it all done and make dinner. I know this is not just my pain point, because so many of you have said this to me as well.
Earlier this month when my Meal Prep feature came out in EatingWell, I got a flurry of emails and messages asking for MORE! More meal prep menus, more one pan dinners, more 30 minute dinners to feed the family and more sheet pan meals.
Well, friends, I am listening, and I need it too! So stay tuned for many more awesome one pan 30 minute meals, like this one. My goal is to help make getting healthy whole food onto the family table easier for both of us.
Today I’ve partnered with La Tourangelle artisan oils to bring you this delicious Roasted Salmon Sheet Pan Dinner and yup, you guessed it: It’s really easy, one pan and ready in a half hour. Plus it makes use of the delicious end of summer harvest veggies I am just not willing to say goodbye to yet!
One of the ways I was able to make this meal super tasty, but get it done in 30 minutes, was to use La Tourangelle Basil Oil, which is like two ingredients in one. That’s just the kind of ingredient a super mom (or dad) like us needs! Amiright?!! It adds delicious basil flavor, and it also serves as the cooking oil for the salmon and veggies. Bonus!!
How To Make Roasted Salmon Sheet Pan Dinner
Start with a hot oven. Roasting occurs above 400 degrees, as opposed to baking which usually somewhere between 300 and 400. When you roast at a high temp (in this case 425 degrees) you are less likely to steam the veggies and salmon and it cooks them more quickly. I like the way the salmon is just medium-well and the green beans and fennel are crisp tender.
How To Slice Fennel
- To cut the fennel, cut the stalks off the top of the bulb.
- Then cut the bulb in half.
- Next cut the core out of the fennel bulb using the tip of the knife. Cut it out in a triangular shape.
- Then quarter the bulb and finally slice it.
Prep the Other Veggies
- Next prep the green beans by removing the stem end. Then cut them in half.
- The cherry tomatoes can be left whole, just remove the stems and give them a rinse.
How To Prepare the Salmon
- Most salmon filets come without their pin bones. This is a line of single bones that runs down the middle of the filet. If your salmon still has the pin bones, you can easily remove them with needle nose pliers.
- I like to remove the skin from salmon before cooking it. That way I know there won’t be any scales in my finished dish. Don’t worry, it’s not as hard as you may think. Just lay the salmon flat on the cutting board with the skin side down. Grasp the skin with your non-dominant hand, and hold it still. Then run a chef’s knife along the skin and the flesh with a gentle sawing motion angled toward the opposite end and slightly down.
- Because the skin is tougher than the flesh, the flesh will give way, and the knife will slide along easily. Discard the skin, and clean any scales off the cutting board.
- Portion the salmon into four even pieces by cutting in half, then cutting each of the halves in half.
Make Garlic Basil Oil
- The flavors in this recipe come from the basil oil and fresh chopped garlic. Just mix them together. This mixture will be tossed with the veggies and poured over the salmon as well.
How to Roast the Sheet Pan Dinner
- The green beans and fennel take longer to roast than the cherry tomatoes and salmon, so I give them a head start of 12 minutes before adding in the salmon and cherry tomatoes.
- Toss the green beans and fennel with about half of the basil garlic oil and salt and pepper.
- Once the salmon and tomatoes are added, drizzle the remaining basil garlic oil over the salmon and add on some salt and pepper.
- Roast the salmon for 8 minutes, then check to see if it’s done by testing it with the tip of a knife to see if it flakes. If you have thick salmon it may take two to four minutes longer, and thinner filets (like sockeye salmon) will cook more quickly.
How to Serve the Roasted Salmon
- The final addition of freshly squeezed lemon wedges and freshly chopped basil make the flavors in the recipe come together in a way you’d never guess it was a 30 minute endeavor so don’t miss them!
- We’ve been having this meal with organic cooked brown rice. You know the kind you can microwave? If you’re paleo or grain free you could also use frozen and heated cauliflower rice for a super easy side dish.
More Family-Friendly Sheet Pan Dinners To Try This Fall
- This may just be one of my favorites of all time: Sheet Pan Salmon Dinner with Moroccan Spice! If you love salmon, this is another must try recipe.
- The honey tames the heat in the sauce for this Sheet Pan Chicken and Broccoli Supper with Honey Sriracha Sauce so even the kids will love it!
- This Chicken and Brussels Sprouts Sheet Pan Dinner is a favorite! It’s not the prettiest, but don’t hold that against it.
- I love the fall flavors in this Roasted Squash, Apple and Sausage Dinner. My kiddos love the sweet and savory sauce!
- You can also browse the other sheet pan recipes here too.
Thanks so much for reading. If you make this recipe, please be sure to come back and leave a star rating and review!Print
Roasted Salmon Sheet Pan Dinner with Green beans, cherry tomatoes and basil. Ready in 30 minutes and under 300 calories! It’s naturally paleo, whole30 and low carb.
2 cloves garlic, finely chopped
¼ cup La Tourangelle Basil Oil
1 medium bulb fennel, cored and sliced
12 ounces green beans, trimmed and cut in half (about 3 ½ cups)
1 teaspoon coarse kosher salt, divided
Freshly ground black pepper, to taste
1 pint cherry tomatoes (about 2 cups)
4 portions salmon, skinned if desired (4 to 5 ounces each)
2 tablespoons chopped basil
4 lemon wedges
- Preheat oven to 425 degrees F.
- Stir garlic and basil oil together in a small dish. Toss fennel, green beans, half of the salt and pepper on a baking sheet. Drizzle on half the garlic and basil oil over the veggies and toss to coat, spreading out evenly. Transfer the sheet pan to the oven and roast for 12 minutes.
- Remove the sheet pan from the oven and add tomatoes to the vegetables. Stir the vegetables and spread back out. Arrange salmon among the vegetables, and drizzle the salmon with the remaining half of the oil mixture. Sprinkle the salmon with the remaining salt and more pepper to taste.
- Transfer the baking sheet to the oven and roast until the salmon just flakes when tested with a fork and the vegetables are tender 8 to 10 minutes.
- Top with basil and serve hot with lemon wedges.
Tip: To Remove The Salmon Skin: Lay the salmon flat on the cutting board with the skin side down. Grasp the skin with your non-dominant hand, and hold it still. Then run a chef’s knife along the skin and the flesh with a gentle sawing motion angled toward the opposite end and slightly down. Because the skin is tougher than the flesh, the flesh will give way, and the knife will slide along easily. Discard the skin, and clean any scales off the cutting board.
- Serving Size: 4 ounces salmon 1 1/4 cup vegetables
- Calories: 281
- Sugar: 8 g
- Fat: 17 g
- Carbohydrates: 17 g
- Fiber: 6 g
- Protein: 17 g