Effortless Sheet Pan Salmon and Vegetables: Your Ultimate Healthy Weeknight Dinner
This incredibly easy Sheet Pan Salmon and Veggies recipe is set to become an instant favorite in your weeknight meal rotation! Crafted with tender, pre-cut salmon fillets, fresh broccoli florets, vibrant bell peppers, and crisp zucchini, this healthy dinner is not only bursting with flavor but also naturally low-carb, gluten-free, and dairy-free. It’s the perfect solution for a nourishing meal with minimal fuss and even easier cleanup.
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Incorporating nutrient-rich salmon into our weekly diet is a priority for many, myself included. Aiming for at least one salmon meal per week can be surprisingly simple, especially when you embrace the magic of sheet pan recipes! These one-pan wonders are a game-changer for busy households, offering both incredible flavor and unparalleled convenience. Last year, I shared my popular Sheet Pan Cilantro Lime Salmon, and today, I’m thrilled to present another fantastic variation: this delightful Sheet Pan Salmon and Vegetables.
This particular dinner recipe boasts an amazing depth of flavor that comes together effortlessly. It’s incredibly versatile and pairs beautifully with a side of hot cooked rice, fluffy potatoes, or can be enjoyed as a complete, satisfying meal all on its own. Whether you’re a seasoned cook or just starting your culinary journey, this recipe promises to deliver delicious results every time, making healthy eating both enjoyable and accessible.
Why You’ll Love This Easy Sheet Pan Salmon and Veggies Recipe:
- Effortless Clean-Up: The beauty of a sheet pan meal lies in its simplicity. Everything, from the salmon to the vibrant array of vegetables, cooks on a single sheet pan. When lined with parchment paper, clean-up becomes virtually nonexistent. Simply toss the parchment paper, and your pan is sparkling clean, saving you precious time and effort after dinner.
- Packed with Nutrients: This isn’t just a delicious meal; it’s a powerhouse of nutrition! Salmon is renowned for its high content of Omega-3 fatty acids, which are crucial for heart health and brain function. Coupled with the fiber-rich vegetables like broccoli, bell pepper, and zucchini, this meal provides a satisfying balance of lean protein, essential vitamins, and minerals, ensuring the whole family gets a complete and wholesome dinner.
- Perfect for Busy Weeknights: Life gets hectic, but dinner doesn’t have to be. This sheet pan salmon dinner requires minimal prep and cooks quickly in just 10-14 minutes, making it an ideal choice for those evenings when you need a nutritious meal on the table in a flash. Spend less time cooking and more time enjoying with your loved ones.
- Incredibly Versatile: One of the best aspects of this recipe is its adaptability. Feel free to swap out the suggested vegetables for your personal favorites or whatever you have on hand – asparagus, cherry tomatoes, or green beans work wonderfully. You can even switch the protein from salmon to chicken, shrimp, or beef strips for a different twist. This recipe is designed to be flexible, allowing you to tailor it to your taste and dietary preferences with ease.
Essential Ingredients for Your Sheet Pan Dinner
Crafting this delightful sheet pan meal requires just a handful of fresh ingredients and simple seasonings. Each component plays a crucial role in building the robust and delicious flavors you’ll come to love.
- Salmon Fillets: You’ll need four individual salmon fillets, ideally thawed if previously frozen. While some prefer crispy salmon skin, for this recipe, where salmon cooks alongside steaming vegetables, removing the skin is often recommended as it won’t achieve that desired crispiness. However, it’s entirely your preference; feel free to leave it on if you like. Opt for fillets of similar thickness to ensure even cooking.
- Broccoli Florets: Approximately two cups of broccoli florets are ideal, which typically comes from about one standard bunch if you’re trimming them yourself. For ultimate convenience and to save prep time, pre-cut florets from the grocery store freezer section (thawed) or fresh pre-packaged options work just as well. Broccoli adds a wonderful texture and a burst of green color.
- Bell Pepper: A red bell pepper not only contributes a beautiful splash of color to your dish but also a delightful sweetness. However, feel free to use any color bell pepper you prefer, such as yellow, orange, or even green, to match your taste or what you have available.
- Zucchini: Select smaller zucchini or yellow squash for this recipe. Smaller varieties tend to have a more concentrated flavor and fewer seeds, leading to a better texture once roasted. Slice them into half-moons for quick and even cooking.
- Onion: A basic yellow onion provides a sweet and savory base once roasted, complementing the other vegetables and salmon beautifully. For a slightly sharper flavor and an even more vibrant color, a red onion is an excellent alternative.
- Olive Oil: Extra virgin olive oil is preferred for its rich flavor and heart-healthy benefits. It helps to perfectly roast the vegetables and salmon, giving them a golden finish. If you prefer a more neutral-tasting oil or are cooking at higher temperatures, avocado oil is a great alternative.
- Lemon Juice: Freshly squeezed lemon juice brightens all the flavors in the dish and adds a zesty, refreshing note that beautifully cuts through the richness of the salmon. Bottled lemon juice can also be used if fresh lemons are not available.
- Seasonings: A simple yet effective blend of paprika, garlic powder, salt, and black pepper is all you need to elevate this dish. Paprika adds a mild sweetness and beautiful color, while garlic powder provides a foundational savory flavor. These common pantry staples come together to create a wonderfully aromatic and flavorful coating for your salmon and vegetables.
For precise measurements and a comprehensive list of all ingredients, please refer to the detailed recipe card below.
Essential Equipment
- Sheet Pan: A standard half-size sheet pan is perfect for this recipe. This versatile kitchen staple is readily available at most department or kitchen supply stores. Ensure it’s large enough to spread your salmon and vegetables in a single layer for optimal roasting.
- Parchment Paper: While not strictly equipment, parchment paper is highly recommended for lining your sheet pan. It prevents sticking, promotes even cooking, and, most importantly, makes cleanup incredibly easy.
Simple Step-by-Step Instructions
This sheet pan salmon and vegetable recipe is designed for maximum ease, offering a delicious meal packed with essential fiber and protein. Get ready to add this quick and healthy dish to your regular dinner rotation!
Step one: Prepare the Seasoning Mixture. In a large mixing bowl, combine the olive oil, lemon juice, paprika, garlic powder, salt, and pepper. Whisk these ingredients together thoroughly until they are well combined and form a fragrant, seasoned oil mixture.
Step two: Season the Salmon. Line a half-size sheet pan with parchment paper for easy cleanup. Place the salmon fillets, skin side down (if leaving skin on), onto the prepared sheet pan, ensuring they are evenly spaced. Using a pastry brush, generously coat the top of each salmon fillet with approximately half of the prepared seasoned oil mixture.
Adding the Flavorful Vegetables
Step three: Prepare the Vegetables. Add all your prepared vegetables – the crisp broccoli florets, colorful bell pepper, chopped onion, and tender zucchini – to the same large bowl that contains the remaining seasoned oil mixture.
Step four: Season the Vegetables. Toss the vegetables thoroughly until each piece is lightly and evenly coated with the flavorful oil and seasoning blend. This ensures every bite of your roasted vegetables will be perfectly seasoned.
Cooking to Perfection
Step five: Arrange on the Sheet Pan. Carefully spread the seasoned vegetables onto the sheet pan, filling the spaces around the salmon fillets. Ensure the vegetables are arranged in a single, even layer to promote consistent roasting and browning. Avoid overcrowding the pan, as this can lead to steaming rather than roasting.
Step six: Bake Until Done. Transfer the sheet pan to a preheated oven (set to broiler on high heat, as per the recipe card) and cook for approximately 10-14 minutes. The exact cooking time will depend on the thickness of your salmon fillets and your oven’s efficiency. The salmon is perfectly cooked when the thickest part reaches a minimum internal temperature of 145ºF (63ºC) and flakes easily with a fork. The vegetables should be tender-crisp and slightly caramelized.
Top Tip for Enhanced Flavor: For an extra burst of freshness, color, and bright citrus notes, consider topping your sheet pan dinner with thin lemon slices either before baking or immediately after it comes out of the oven. This simple addition elevates the entire dish!
Air Fryer Instructions for a Crispier Finish
For those who love the crisp texture an air fryer provides, or if you’re cooking for a smaller crowd, this recipe can easily be adapted. Here’s how to make your Sheet Pan Salmon and Veggies in the air fryer:
- Prepare Salmon: Instead of leaving the fillets whole, slice your salmon into approximately 1 ½-inch pieces. This allows them to cook more evenly and thoroughly in the air fryer basket alongside the vegetables.
- Preheat: Always preheat your air fryer to 400ºF (204ºC) for at least 3 minutes before adding food. This ensures consistent cooking temperatures and helps achieve a crispy exterior.
- Batch Cook: Due to the smaller capacity of most air fryers, it’s recommended to work in batches. Add about half of the seasoned vegetables and salmon pieces to the air fryer basket, ensuring they are spread in a single layer without overcrowding. Overcrowding can lead to steaming instead of crisping.
- Cook: Air fry for about 10 minutes. Halfway through the cooking time (around the 5-minute mark), shake the basket gently and turn the salmon pieces to ensure even cooking and browning on all sides.
- Check Doneness: The salmon is cooked when it reaches an internal temperature of at least 125ºF (52ºC). However, most people prefer their fish cooked to 145ºF (63ºC) for a flakier, more firm texture. Always use a meat thermometer for accuracy.
- Repeat: Once the first batch is cooked, transfer it to a serving dish and repeat the process with the remaining seasoned salmon and vegetables.
Storing Leftovers & Meal Prep Tips
This Sheet Pan Salmon and Vegetables recipe is fantastic for both immediate enjoyment and future meals. Properly storing leftovers ensures you can savor its deliciousness for days to come.
Storage: Any remaining salmon and vegetables should be transferred to an airtight container and stored in the refrigerator. They will keep fresh for up to three days. For best flavor and texture, aim to consume them within this timeframe.
Reheating: To reheat, you have a couple of excellent options. For a quick reheat, use the microwave until the food is piping hot throughout. Alternatively, for a crisper texture that mimics the original dish, reheat the leftovers in an air fryer set to 350ºF (177ºC) for a few minutes, or in a conventional oven until warmed through.
Meal Prep Perfection: This recipe is a dream for meal preppers! Divide equal portions of the cooked salmon and roasted vegetables into individual meal prep containers. If you desire a more complete meal, add a carbohydrate source on the side, such as a serving of cooked rice, quinoa, or roasted potatoes. These pre-portioned meals make for convenient, healthy grab-and-go lunches or quick dinners throughout the week.
Delightful Serving Ideas
This versatile sheet pan salmon and veggie dish is satisfying on its own, but it also pairs beautifully with a variety of sides to create a heartier dinner or a refreshing light lunch. Here are some of my top recommendations for serving with this incredibly flavorful meal.
- Rice: A classic pairing, whether you prefer the fluffy texture of white rice or the nutty, wholesome goodness of brown rice. It’s a great way to soak up any delicious juices.
- Cauliflower Rice: For a low-carb alternative that still offers a satisfying texture, cauliflower rice is an excellent choice. It’s light, healthy, and keeps the meal low in carbohydrates.
- Quinoa: This complete protein grain adds another layer of nutrition and a pleasant, slightly chewy texture. It’s a fantastic gluten-free option.
- Lettuce Bowl: Turn your sheet pan dinner into a fresh and crunchy lettuce bowl! Serve the salmon and vegetables over a bed of crisp greens for a lighter, refreshing meal, perhaps with a light vinaigrette.
- Couscous: Quick to prepare and wonderfully light, couscous makes a delightful side that complements the Mediterranean-inspired flavors of the dish.
- Pasta: A simple pasta dish, perhaps tossed with a little olive oil and fresh herbs, can turn this into a heartier family meal.
- Roasted or Mashed Potatoes: For a comforting and substantial side, roasted potatoes (especially baby potatoes) or creamy mashed potatoes are always a crowd-pleaser.
- Roasted Radishes: If you’re looking for a unique and flavorful low-carb option, roasted radishes lose their peppery bite and become surprisingly sweet and tender, much like small potatoes.
- Baby Potatoes: Roasting baby potatoes alongside your salmon and veggies on a separate part of the sheet pan (or in another batch) creates a perfectly balanced and complete meal.
Delicious Recipe Variations to Try
One of the best features of sheet pan meals is their incredible versatility. Don’t hesitate to get creative and customize this recipe to suit your preferences or what you have on hand. Here are some inspiring variations:
- Sweet Potatoes and Green Beans: For a different vegetable combination, swap out the suggested veggies for about 4-5 cups of small (1-inch) cubed sweet potatoes and an equal amount of fresh green beans. These will roast beautifully alongside the salmon, offering a sweeter and earthier flavor profile. You might need to add the sweet potatoes a few minutes earlier if they are larger to ensure they cook through.
- Lemon Pepper Twist: For a zesty and aromatic flavor, simply replace the paprika and garlic powder with a generous amount of lemon pepper seasoning. This creates a bright and tangy profile that perfectly complements the salmon.
- Chicken and Vegetables: Not a fan of salmon, or just craving something different? Substitute the salmon fillets with approximately 1 pound of boneless, skinless chicken breasts. For even cooking and to ensure the chicken cooks at a similar rate to the vegetables, I recommend cutting the chicken into 1 ½-inch pieces.
- Shrimp and Vegetables: For a quick-cooking seafood alternative, use 1 to 1 ½ pounds of medium to large peeled and deveined shrimp in place of the salmon. Shrimp cooks very quickly, typically in 5-7 minutes, so add it to the sheet pan during the last few minutes of cooking the vegetables to avoid overcooking.
- Beef and Veggies: Transform this into a hearty beef dinner by trading the salmon for 1 to 1 ½ pounds of finely sliced beef strips, similar to those used for stir-fry. Ensure the beef strips are thinly cut for fast and tender cooking.
- Umami Boost with Soy Sauce: If you’re looking to add an extra layer of savory flavor and umami, incorporate a tablespoon or two of soy sauce, tamari (for gluten-free), or coconut aminos into the olive oil and seasoning blend. This adds a delightful depth that pairs wonderfully with both fish and vegetables.
Dietary Adaptations and Swaps
This Sheet Pan Salmon and Vegetables recipe is incredibly versatile and easily adjustable to meet various dietary requirements without compromising on flavor or ease.
- Low Carb/Keto-Friendly: This recipe is already wonderfully low in carbohydrates, boasting only 8 net carbs per serving as written. To make it even more keto-friendly, you can easily substitute the onion and bell pepper with other very low-carb vegetables. Fantastic options include yellow squash, crisp asparagus spears, or earthy mushrooms, all of which roast beautifully and keep the carb count minimal.
- Dairy-Free: Good news! This recipe is naturally dairy-free as it stands, requiring no modifications whatsoever. Enjoy without worry!
- Gluten-Free: Another excellent feature of this dish is that it is inherently gluten-free. There’s no need to make any changes or ingredient swaps; simply follow the recipe as written for a delicious and safe gluten-free meal.
Common Questions About This Recipe
While you can use frozen salmon, it is highly recommended that you thaw it completely before cooking. If you try to cook frozen salmon directly on the sheet pan with vegetables, the cooking times will be vastly different. The vegetables will likely cook much faster than the frozen salmon, leading to some elements being overcooked and others remaining undercooked. For best results, allow frozen salmon to thaw overnight in the refrigerator or for 3-5 hours at room temperature, then pat it dry before seasoning.
For the most consistent results, I recommend using pre-cut salmon fillets that are typically around 6 ounces each. Fillets slightly smaller or larger than this will work perfectly fine, but you may need to adjust your cooking time accordingly – smaller pieces will cook faster, while larger or thicker pieces will require a few extra minutes. The key is to have pieces that are roughly the same size to ensure they all cook evenly at the same rate.
Absolutely! If you don’t have parchment paper on hand, aluminum foil is a perfectly acceptable alternative. I recommend using a slightly larger piece of foil and wrapping it around the edges of the sheet pan to create a secure lining. For best results and to prevent sticking, lightly spray the aluminum foil with a bit of cooking spray or brush with a thin layer of olive oil before adding your salmon and vegetables. This will ensure your meal lifts off the pan easily after cooking.
Explore More Easy Sheet Pan Dinners:
- Cilantro Lime Salmon
- Smoked Sausage and Peppers
- Lemon Garlic Chicken Thighs – Carlsbad Cravings
- Beef and Broccoli – Averie Cooks
- Sheet Pan Roasted Chicken, Sweet Potatoes, and Broccoli – Gimme Delicious
More Easy & Healthy Dinner Recipes:
- Air Fryer Chicken and Vegetables
- Air Fryer Salmon Bites
- La Scala Chopped Salad
- Inside Out Egg Roll in a Bowl
If you found this recipe for Sheet Pan Salmon and Veggies helpful and delicious, please take a moment to let me know by leaving a 5-star review in the recipe card below or by sharing your thoughts in the comments! Your feedback is greatly appreciated. You can also tag me on Instagram @dashfordinner with your beautiful creations – I’d love to see them!
Sheet Pan Salmon and Veggies
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Equipment
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Sheet Pan
Ingredients
- 4 salmon fillets thawed if frozen (approximately 1- 1 ½ pounds)
- 1 red bell pepper seeded and chopped
- 1 small zucchini cut into half-moons
- 1 small onion peeled and roughly chopped
- 2 cups broccoli florets (approximately 1 bunch)
- 3 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 ½ teaspoons garlic powder
- 1 ½ teaspoons paprika
- ¾ teaspoon salt
- ½ teaspoon ground black pepper
Instructions
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Line a broiler-safe sheet pan with parchment paper* and preheat the oven to the broil setting on high heat. This ensures non-stick cooking and effortless cleanup.
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Place the salmon fillets, preferably skin side down for stability, onto the lined baking sheet. Make sure to space them out evenly to allow for proper cooking and browning. Set this aside while you prepare the seasoning.
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In a large mixing bowl, combine the olive oil, fresh lemon juice, garlic powder, paprika, salt, and black pepper. Whisk these ingredients together vigorously until the seasonings are thoroughly blended with the lemon juice and olive oil, creating a uniform and aromatic marinade.
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Take about half of the prepared seasoned oil mixture and, using a pastry brush, generously spread it over the top of each salmon fillet. This ensures the salmon absorbs ample flavor as it cooks.
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Add the chopped bell pepper, zucchini half-moons, roughly chopped onion, and broccoli florets to the bowl containing the remaining seasoned oil. Toss all the vegetables thoroughly, ensuring they are evenly coated in the flavorful seasoning and oil blend.
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Carefully transfer the seasoned vegetables to the baking sheet. Spread them out in a single, even layer, filling the spaces around the pieces of salmon. Ensure no parts are overcrowded to allow the vegetables to roast rather than steam.
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Broil the sheet pan in the preheated oven for 10-14 minutes. The exact cooking time may vary based on your oven and the thickness of the salmon. The salmon is perfectly cooked when the thickest part reaches a minimum internal temperature of 145ºF (63ºC) and flakes easily with a fork. The vegetables should be tender-crisp with slight charring.
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Once the salmon is cooked through and flakes easily with a fork, remove the sheet pan from the oven. Serve immediately with a generous portion of the roasted vegetables and your favorite complementary side dishes, such as rice, pasta, or cauliflower rice. Enjoy your healthy, homemade dinner!
Notes
Air fryer: For a crisper result, slice salmon into 1 ½” pieces. Working in half-sized batches, preheat your air fryer to 400ºF (204ºC). Cook for 10 minutes, shaking the basket and turning salmon halfway through, until the appropriate internal temperature is reached.
Frozen Salmon: If using frozen salmon, it is essential to thaw it completely before starting the recipe. This typically takes 3-5 hours at room temperature or 8-12 hours (overnight) in the refrigerator. Pat dry before seasoning.
Fillet Size and Cooking Time: The thickness of your salmon fillets directly impacts cooking time. Smaller or thinner fillets will cook more quickly, while larger or thicker ones will require additional time. Always use a meat thermometer to accurately check for doneness.
Internal Temperature: Salmon is considered safe to eat when it reaches a minimum internal temperature of 125ºF (52ºC). However, for a flakier texture, many prefer to cook it to 145ºF (63ºC).
*Note about parchment paper under broiler: While parchment paper is typically for low-heat cooking, in this recipe, it’s completely covered by food and trimmed to fit the pan, significantly reducing direct exposure to the heating element. Therefore, I’ve never encountered issues with it under the broiler, provided there are no lifted edges. If you have concerns, aluminum foil (sprayed with cooking spray) is a safe alternative.
Nutrition
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