Sheet Pan Salmon and Asparagus: A Healthy One-Pan Dinner, If you’re looking for a wholesome, flavorful, simple dinner option
that doesn’t involve hours in the kitchen — Sheet Pan Salmon with Asparagus has you covered.
This dish is a great and healthy solution for busy families, people trying to stick with a daily healthy diet, or even simply for people who want quick preparing meals without losing the delicious taste.
The beauty of this dish is in its simplicity. And with just one sheet pan, you have a perfect meal of tender, flaky salmon and crisp, roasted asparagus.
It’s perfect for weeknights, meal prepping, or entertaining with an “impressive” dish without you stepping too far outside your comfort zone.
Sheet Pan Salmon and Asparagus: A Healthy One-Pan Dinner, Why Choose Sheet Pan Meals?
For good reasons, sheet pan meals have become more and more ubiquitous.
Convenience: Everything cooks together in one pan, so there is less prep and little cleanup.
Time-saving: Prepare the ingredients, put them in the oven, walk away, and let the heat do the rest.
Healthy Options: They can complement a diet that includes lean proteins, vegetables, and healthful fats.
Flexibility: Ingredients can be combined and recombined to fit your preferences, the time of year or your dietary requirements.
For a meal that feeds 4 people, you will need:
4 each 6-oz salmon fillets (skin on or off)
1 bunch fresh asparagus (trimmed)
2 tablespoons olive oil
1 tablespoon of fresh lemon juice
2 cloves garlic (minced)
1 tsp dried parsley or fresh parsley for garnish
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon paprika (optional)
Lemon slices (for garnish)
With just these few simple ingredients, you make a dish that is not just healthy but also full of flavor.
Step-by-Step Instructions
Preheat the Oven:
First things first, preheat the oven to 400°F (200°C). Very lightly oil (or use parchment paper for) a large baking sheet.
Prepare the Salmon:
Put the salmon fillets on one side of the sheet pan.
Spoon 1 tablespoon of olive oil on the salmon and squeeze some lemon juice over it for an extra citrusy kick.
Evenly sprinkle garlic, salt, black pepper, and paprika (if using) over the fillets.
Prepare the Asparagus:
On the opposite side of the sheet pan, scatter the trimmed asparagus.
Drizzle with the remaining 1 tablespoon of olive oil, sprinkle with salt and black pepper, then toss to coat evenly.
Make roasted salmon and asparagus:
Add the sheet pan in the hot oven and roast for 12-15 minutes. Salmon is done when it flakes easily with a fork, and the asparagus should be tender-crisp.
Serve and Garnish
Take the sheet pan out of the oven.
Serve the salmon and asparagus topped with fresh parsley and lemon slices.
Serve immediately and enjoy!
Why Salmon and Asparagus Are Fridge Mates?
Nutritional Balance:
Salmon provides high-quality protein and omega-3s that diffuse inflammation and promote heart and brain health.
Asparagus is a source of vitamins A, C, and K, as well as fiber and antioxidants, which promote digestion and immune function.
Complementary Flavors:
The buttery flavor of salmon is a natural apple to the earthy, slightly sweet flavor of roasted asparagus. Adding lemon juice and garlic adds to both my love of lemon and garlic, which creates a bright, zesty flavor profile.
Quick Cooking Times:
Salmon and asparagus both come together quickly, which is why they’re good candidates for a 15-minute sheet pan life.
Cooking Tips for Success
Choose Quality Salmon:
Choose fresh, wild salmon whenever you can. If using frozen salmon, fully defrost and dry with paper towels to prevent excessive moisture.
Trim Asparagus Properly:
For even cooking and tenderness, snap off the woody ends of the asparagus.
Season Generously:
Don’t hold back on seasoning the salmon and asparagus. Garlic, lemon and herbs such as parsley or dill highlight the empire’s best tastes.
Avoid Overcooking:
Salmon can dry out if overcooked. Bake until the salmon flakes easily with a fork and the internal temperature registers 145°F (63°C).
Use Parchment Paper:
Covering the sheet pan with parchment paper that’s going in the oven guarantees easy cleanup and no sticky edges.
Get the variations: Sheet Pan Salmon With Asparagus
Add More Vegetables:
For a more colorful and nutritious dish, try throwing in some cherry tomatoes, bell peppers, zucchini, or broccoli.
Spicy Twist:
Add some red pepper flakes or a sprinkle of chili powder for heat.
Herb Butter Salmon:
For added richness, spoon dollops of garlic herb butter on the salmon before you bake it.
Asian-Inspired Salmon:
Replace the olive oil, and lemon, with soy sauce, honey, and a drizzle of sesame oil for an Asian twist.
Parmesan Crusted Asparagus:
During the last 5 minutes of baking, add finely grated Parmesan cheese to the asparagus.
Nutrition Facts Per Serving
Here’s the general nutritional information for (based on the properties of) Sheet Pan Salmon with Asparagus:
Calories: 340 kcal
Protein: 32g
Carbohydrates: 6g
Fat: 20g
Fiber: 3g
Sodium: 300mg
It is low in carbs and high in healthy fats and lean protein, making this meal ideal for anyone on a keto or low-carb diet.
Serving Suggestions
Grains: Serve with some brown rice, quinoa, or wild rice for a full meal.
Low Carb: Serve it alongside a green salad, avocado slices, or cauliflower rice.
Sauces: A drizzle of garlic butter, a creamy dill sauce, or a light yogurt-based tzatziki.
FAQs
1. Is it possible to make this with other fish?
Yes! You can use tofu, cod, or tilapia instead of salmon. *Cooking time should be adjusted depending on the fish’s thickness.
2. Is this recipe meal prep-friendly?
Absolutely. You can make it in advance and keep in in an airtight container in the fridge for 3 days. Reheat gently before serving.
3. Can I cook this on the stovetop if I don’t have an oven?
So yes, you can pan-sear the salmon and asparagus in a large skillet. Grill the salmon skin-side down first for 4-5 minutes, flip, then add the asparagus to the pan.
4. How to tell if salmon is fresh?
Salmon that’s fresh should be a bright pink color, smell mild and have firm, moist flesh. Skip salmon that smells very “fishy.”
5. Can I freeze leftovers?
You can freeze salmon, but do note that the texture may be a little different thawed. It’s best within days, for taste and texture.
Conclusion
Sheet Pan Salmon with Asparagus is the perfect recipe for those who want a healthy, delicious, no-stress meal. All it takes is a few ingredients, a single pan, and less than 30 minutes to bring this restaurant-quality dish to your home. Not only is it nutritious and versatile, but it’s easy to adapt to your own taste.
Check out this recipe and see how easy it can be to eat healthy. Whether you are cooking for just yourself, a family, or even have guests, this is one of those dishes that will impress every time.
