Sheet-Pan Roasted Salmon & Vegetables

Prep Time:

35 mins

Additional Time:

20 mins

Total Time:

55 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Nut-Free Dairy-Free Omega-3 Soy-Free High-Protein Egg-Free Gluten-Free Low-Calorie

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Ingredients

1 pound fingerling potatoes, halved lengthwise
2 tablespoons olive oil
5 garlic cloves, coarsely chopped
½ teaspoon sea salt
½ teaspoon freshly ground black pepper
4 5 to 6-ounce fresh or frozen skinless salmon fillets
2 medium red, yellow and/or orange sweet peppers, cut into rings
2 cups cherry tomatoes
1 ½ cups chopped fresh parsley (1 bunch)
¼ cup pitted kalamata olives, halved
¼ cup finely snipped fresh oregano or 1 Tbsp. dried oregano, crushed
1 lemon

Directions

Preheat oven to 425 degrees F. Place potatoes in a large bowl. Drizzle with 1 Tbsp. of the oil and sprinkle with garlic and 1/8 tsp. of the salt and black pepper; toss to coat. Transfer to a large rimmed baking sheet; cover with foil. Roast 30 minutes.

Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless
Meanwhile, thaw salmon, if frozen. Combine, in the same bowl, sweet peppers, tomatoes, parsley, olives, oregano and 1/8 tsp. of the salt and black pepper. Drizzle with remaining 1 Tbsp. oil; toss to coat.
Rinse salmon; pat dry. Sprinkle with remaining 1/4 tsp. salt and black pepper. Spoon sweet pepper mixture over potatoes and top with salmon. Roast, uncovered, 10 minutes more or just until salmon flakes.

Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless
Remove zest from lemon. Squeeze juice from lemon over salmon and vegetables. Sprinkle with zest.

Equipment

Large rimmed baking sheet

Frequently Asked Questions

Is salmon good for you?

Salmon is a nutritional powerhouse. Loaded with protein, heart-healthy omega-3s, antioxidants, vitamin B12, selenium and potassium, salmon has been linked with a ton of health benefits. All this nutrition has been shown to decrease inflammation, reduce blood pressure, lower cancer risk and keep the nervous system healthy.
Are potatoes healthy?

Potatoes often get a bad rap due to their carb content, but they have many nutritional attributes, especially when eaten with the skin on. Potatoes provide vitamin C, potassium and fiber, and contain a special type of carbohydrate called resistant starch, which feeds your beneficial gut bacteria. Due to their carbohydrate content, potatoes may cause a spike in blood sugar, but eating them with protein, such as salmon, can help reduce the spike.
What type of potatoes can I use?

We use fingerling potatoes for this recipe, but feel free to use other types of potatoes such as baby red potatoes or baby Yukon Gold potatoes. Baby potatoes are great for roasting since their size is mostly uniform and all you have to do is slice them in half.
Why should I roast the potatoes first?

Give the potatoes a 30-minute head start to soften in the oven before adding the vegetables and salmon. The vegetables and salmon cook more quickly, so roasting in stages is how everything finishes cooking at the same time.
How do I know when salmon is done?

If you have an instant-read thermometer, insert it into the thickest part of the salmon until it registers 145°F. It's best to use an instant-read thermometer to check for internal doneness, but there are a couple of cues to look for if you don't have one. Salmon is cooked when it turns opaque all the way through and flakes easily with a fork.
What kind of sauces go well with Sheet-Pan Roasted Salmon & Vegetables?

We squeeze fresh lemon juice over the salmon and vegetables and then sprinkle the top with lemon zest. It's simple and allows the flavors of the salmon and vegetables to shine. For a boost of flavor, you can also serve the meal with creamy and tangy sauces like Tzatziki, Dill Mustard Sauce, Green Goddess Sauce or Creamy Yogurt-Dill Sauce on the side.

Additional reporting by Carrie Myers and Jan Valdez

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

422	Calories
19g	Fat
32g	Carbs
33g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 4 ounces salmon and 1 1/2 cups vegetable
Calories 422
% Daily Value *
Total Carbohydrate 32g	11%
Dietary Fiber 6g	20%
Total Sugars 7g
Protein 33g	66%
Total Fat 19g	24%
Saturated Fat 2g	12%
Cholesterol 78mg	26%
Vitamin A 2990IU	60%
Vitamin C 233mg	259%
Folate 131mcg	33%
Sodium 593mg	26%
Calcium 104mg	8%
Iron 4mg	22%
Magnesium 102mg	24%
Potassium 1741mg	37%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.