Sheet Pan Salmon Dinner
Bethany Daugherty, MS, RDN, CD - July 02, 2020

Sheet Pan Salmon Dinner

Schneck invites you into the Strive Kitchen for a more in-depth cooking demonstration with Bethany Daugherty, Registered Dietitian. Bethany is part of the Strive Health and Wellness Department at Schneck Medical Center.  In today’s recipe, Bethany is making a Salmon Sheet Pan Dinner – a delicious, healthy meal with easy clean-up. 

Sheet pan dinners have become popular because the food is tasty, and the clean-up is fast! For this dish, each part of dinner gets cooked on the same pan.  It is optional, but the pan can be lined with foil or parchment paper for even easier cleanup. 
 
Seafood, like salmon, provides a good source of protein and healthy fats that are good for brain health. This recipe calls for fresh salmon, but you can also purchase salmon in the freezer section.  Frozen seafood is often more economical than fresh here in the Midwest but occasionally fresh may be cheaper.  The cooking time will vary based on the thickness of the piece of salmon you have. It may cook as fast as 8-10 minutes or as long as 20.  If you prefer a different protein, feel free to substitute chicken, pork chops or tofu and adjust the cooking time accordingly.  The marinade will work on many different types of protein.



Sheet Pan Salmon Dinner

Ingredients

For vegetables:

  • 2 cups broccoli florets
  • 10 mini sweet rainbow peppers, seeded and halved
  • 1 Tbsp. olive oil
  • 1/4 tsp. salt
  • ​⅛ tsp. black pepper
For salmon:
  • 2 4 oz. salmon filets
  • 1 tsp. olive oil
  • 1 garlic clove, grated
  • ½ tsp. grated ginger
  • 2 Tbsp. reduced sodium soy sauce
  • 1 tsp. unseasoned rice vinegar
  • 1 tsp. brown sugar

Directions:

  1. Preheat oven to 400 degrees. Cover a large sheet pan with foil or parchment, lightly spray with olive oil and set aside.
  2. Combine sesame oil, garlic, ginger, soy sauce, vinegar and brown sugar in a small bowl and mix. Pour into a large ziploc bag and add salmon.  Marinate for at least 10 minutes.
  3. In another bowl, toss broccoli and peppers with 1 Tbsp. olive oil, ¼ tsp. salt and pepper. Spread vegetables evenly on prepared sheet pan and roast in the oven for 10 minutes.
  4. Remove vegetables from oven, toss, and move them over slightly to make room for the salmon. Place the salmon on the sheet pan, reserving the marinade and return to oven.  Roast an additional 7-8 minutes, or until salmon is just cooked through.  Salmon should reach an internal temperature of 145º. 
 
 
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