One Pan Salmon

My all time favorite protein is now so easy to make with my One Pan Salmon recipe. I love to pop it in the oven and quickly have a complete meal. This recipe can be done with rice, roasted potatoes, brussel sprouts, asparagus and the options go on and on.  This recipe is also great for healthy lunch meal prep that you can learn more about here in my article Healthy Lunch Meal Prep. And the great thing is that its gluten free and low carb.

Salmon is a healthy protein with omega 3 fatty acids and is rich in astaxanthin. An antioxidant, astaxanthin is said to have many health benefits. It’s been linked to healthier skin, endurance, heart health, joint pain, and may even have a future in cancer treatment.

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One Pan Salmon Ingredients

  • 1lb Salmon Fillets
  • Rice of choice
  • Potatoes
  • Asparagus
  • Olive Oil
  • Dash Salt & Pepper
  • Rice Optional

Rub Ingredients

  • Citrusy Garlic Spice
  • Everything Spice

One Pan Salmon

Kitchen Gadgets I Use and Recommend

OXO Good Grips 2-Piece Cutting Board

Bakeware Nonstick Cooking Pan

Artisan Metal Works Cooking Sheet

I like using the Artisan Metal Works baking sheet because it’s easy to clean, BPA free and the food doesn’t stick to it. Whether you’re prepping, baking, or cooking in these pans, they’re always in use one way or another in kitchens, commercial or not. This 2/3 size sheet pan and silicone baking mat combination by Artisan Metalworks is the dynamic duo for all things baking. This sheet pan is made of sturdy 18-gauge aluminum and has a reinforced rim that can withstand high-heat without warping. Although this pan is thick, aluminum is a great conductor of heat so you can, rest assured, know your signature dish will bake evenly.

Crispy Oven Roasted Brussel Sprouts

 

Step by Step Directions for One Pan Salmon

Gather ingredients

Cut potatoes thin and toss with olive oil, salt and pepper.

Bake for 20 minutes at 375 degrees.

Wash salmon and set in baking dish.

Prepare rub of citrusy garlic and everyday spice then brush on salmon.

Cook rice according to package. (optional)

Wash asparagus and toss with olive oil, salt and pepper.

Combine salmon and asparagus to potatoes tray to bake one pan salmon.

one pan salmon

Bake 20 minutes all together on one pan.

Fill your containers and refrigerate for up to 5 days.

Heat in microwave 1.5 minutes to eat for a healthy lunch.

one pan salmon healthy lunch meal prep

Nutritional Information and Facts

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Makes about 4 servings

Calories 180

Healthy Lunch Meal Prep for Couples

This couple took the challenge and began to meal prep every Sunday a healthy lunch. It works for them to take the time on Sunday to meal prep so they have lunches throughout the week after the morning workouts. It has saved money and is a great bonding experience. Here they are with the famous dish, One Pan Salmon. It’s so easy and so tasty! Try it today and let me know how you like it by leaving a rating and comment in my recipe card.

one pan salmon

 

What do you think about healthy meal prep for college students? Could it work for students to store some meals in a mini fridge? Please leave me a comment what you think.

Here’s my printable recipe card that you can share with friends:

one pan salmon recipe for healthy lunch meal prep

How Healthy Is Salmon For You?

I’m often asked this question so let’s learn more about the top 6 health benefits of salmon and how healthy is salmon for you? I’ve always had the philosophy that everything is fine for you in moderation. Be sure to not have any one food item over and over again and do not consume too much red meat.

Top 6 Health Benefits of Salmon

  • Helps combat bad cholesterol with astaxanthin
  • Key source of brain-supporting omega-3 fatty acids
  • Good source of selenium
  • Packed with inflammation-fighting B vitamins
  • Packed with a much potassium as a banana
  • Great lean protein source

one pan salmon

In my home, I mostly bake salmon. It’s my favorite protein to bake and it always comes out so good. I’ve recently experimented with different techniques and recipes for rubs because I was ready for a change from the simple salmon with garlic lemon butter. I also have tried different types of salmon. There are six types of Salmon in North America. Five come from the Pacific Coast and are called Pacific Salmon and are available wild caught.

They are:

  • Chino
  • Coho
  • Sockeye
  • Pink
  • Chum Salmon

The other sixth one traditionally lives in the Atlantic and is simply called Atlantic Salmon but is not available for sale wild caught. I purchase mine at Trader Joe’s and I trust the quality and the flavor is outstanding.

Where to Buy the Best Fresh Salmon?

I’m careful about where I purchase my fresh salmon from and always choose wild caught when possible. There are many local options in my area such as Trader Joe’s, WholeFoods, Vons or Sprouts. If you prefer to have fresh salmon delivered home I’ve created the following home delivery list for you:

 

How Much Salmon Should You Eat In A Week?

The American Heart Association recommends eating at least two 3.5-ounce servings of fatty fish like salmon every week. I eat about 3 servings per week because I honestly don’t like cooking any other protein and enjoy the flavor of salmon the most. As I’ve said in the past, eating in any one item in moderation is the key to healthy eating habits.

I hope you enjoy this recipe for One Pan Salmon. It’s super easy and a quick dinner for any evening.   Try experimenting with different seasonings and rubs.

one pan salmon

 

one pan salmon

One Pan Salmon

My favorite protein is so easy to make with my One Pan Salmon recipe. I love to pop it in the oven for a quick complete meal for a healthy lunch or dinner. Gluten free and low carb!
Prep Time 15 mins
Cook Time 45 mins
Total Time 1 hr
Course Main Course
Cuisine American
Servings 4
Calories 180 kcal

Equipment

  • Artisan Metal Works Cooking Sheet
  • Bakeware Nonstick Cooking Pan
  • OXO Good Grips 2-Piece Cutting Board

Ingredients
  

  • 1 fillet Salmon
  • 1 cup Potatoes
  • 1 cup Asparagus
  • 3 tbsp Olive Oil
  • 1 tsp Salt
  • 1 tsp Pepper

Instructions
 

  • Gather ingredients
  • Cut potatoes thin and toss with olive oil, salt and pepper
  • Bake for 20 minutes at 375 degrees
  • Wash salmon and set in baking tray
  • Prepare rub of citrusy garlic and everyday spice then brush on salmon
  • Cook rice according to package (optional)
  • Wash asparagus and toss with olive oil, salt and pepper
  • Combine salmon and asparagus to potatoes tray to bake one pan salmon
  • Bake 20 minutes all together on one pan

Video

Notes

Make for a Healthy Lunch Meal Prep for Couples, Healthy Lunch, Healthy Dinner or Healthy Meal Prep for College Students
Let potatoes cook longer if you want crispier
Add rosemary spice to potatoes or asparagus

One Pan salmon

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7 thoughts on “One Pan Salmon”

  1. Hi, Alyse!
    Wow, what a great recipe! I’ve always been a salmon fan and aware of all its benefits. At home, we are on healthy food and your idea of one pan salmon looks a great option and we’ll be trying it for sure.
    Your post is very clear and well written. Thanks for sharing and keep safe!

    Reply
  2. I’m always looking for healthy food to eat, that said salmon is one great choice. Excellent recipe that going to be feature at my dinner table. Look very delicious Thanks for sharing this recipes …

    Reply
  3. Salmon is a good source of protein and will use this recipe and will use rice we are rice lovers. We like all the ingredients that you chose to use for the dishes, they are healthy and delicious.
    The looks of the meal look easy and can make it fast as well, we are up to the challenge.

    Cheers,
    Mathew&Deloris

    Reply
  4. Salmon is one of my all-time favorite foods. It not only tastes great but is so good for us.
    Baking is the best option, and the fact that the whole meal can be baked together makes this the best option for me.

    Great recipie! Many thanks for sharing, and I look forward to learning more.

    Reply

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