Sheet Pan Salmon & Broccoli
This one-pan wonder is the perfect prediabetes-friendly dinner, offering lean protein and healthy omega-3s from salmon, paired with a generous serving of fiber-rich vegetables for a complete and satisfying meal.
For 4 servings
Preheat your oven to 400°F (200°C). Line a large, rimmed baking sheet with parchment paper for easy cleanup.
In a large bowl, combine the broccoli florets, sliced bell pepper, 2 tablespoons of olive oil, 1 teaspoon of salt, 1/2 teaspoon of black pepper, and 2 minced garlic cloves. Toss well to ensure all vegetables are evenly coated.
Spread the seasoned vegetables in a single layer on the prepared baking sheet. Roast for 15 minutes to give them a head start and tenderize slightly.
While the vegetables are roasting, pat the salmon fillets very dry with paper towels. This helps achieve a crispier exterior. In a small bowl, mix the remaining 1 tablespoon of olive oil with the remaining 1 minced garlic clove, dried dill, and smoked paprika.
Remove the baking sheet from the oven. Gently push the partially roasted vegetables to the sides, creating space in the center for the salmon. Place the salmon fillets skin-side down (if applicable) in the cleared space.
Brush or rub the seasoned oil mixture evenly over the top and sides of each salmon fillet. Return the baking sheet to the oven and roast for another 10-12 minutes, or until the salmon is cooked through and flakes easily with a fork. The internal temperature should reach 145°F (63°C).
Carefully remove the baking sheet from the oven. Squeeze fresh lemon juice generously over the salmon and vegetables.
Serve immediately, garnished with fresh lemon wedges if desired. Enjoy your healthy and delicious one-pan meal!
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Don't overcrowd the pan: Ensure vegetables and salmon are in a single layer with some space around them to allow for roasting, not steaming. Use two pans if necessary.
- 2Pat salmon dry: Excess moisture on the salmon can prevent it from searing properly and result in a less desirable texture. Always pat it thoroughly dry before seasoning.
- 3Check for doneness: Salmon is cooked when it flakes easily with a fork. Overcooking can make it dry. A meat thermometer inserted into the thickest part should read 145°F (63°C).
- 4Parchment paper is your friend: It prevents sticking and makes cleanup incredibly easy, especially with sticky marinades or sauces.
Adapt it for your goals.
Vegetable Swap
Substitute or add other quick-cooking vegetables like asparagus spears, cherry tomatoes, sliced zucchini, or green beans for variety.
Spice Profile ChangeSpice Profile Change
Experiment with different spice blends. Try a sprinkle of Cajun seasoning, Italian herbs, or a touch of chili powder for a different flavor kick.
Sauce AdditionSauce Addition
Drizzle with a simple homemade pesto, a creamy yogurt-dill sauce, or a balsamic glaze after cooking for an extra layer of flavor.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Salmon is an excellent source of EPA and DHA omega-3s, which are crucial for heart health, brain function, and reducing inflammation.
High in Fiber
Broccoli and bell peppers provide significant dietary fiber, aiding digestion, promoting satiety, and helping to regulate blood sugar levels.
Lean Protein Source
Salmon offers high-quality lean protein essential for muscle repair, growth, and maintaining a feeling of fullness, which can support weight management.
Frequently asked questions
Yes, you can use frozen salmon fillets. Make sure to thaw them completely in the refrigerator overnight or under cold running water, then pat them very dry before seasoning and cooking.
