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
- Olive Oil
- Dash Salt & Pepper
- Rice Optional
- Citrusy Garlic Spice
- Everything Spice
Kitchen Gadgets I Use and Recommend
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.
Step by Step Directions for One Pan Salmon
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.
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.
Nutritional Information and Facts
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour
Makes about 4 servings
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.
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.
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
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.
- 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
- Artisan Metal Works Cooking Sheet
- Bakeware Nonstick Cooking Pan
- OXO Good Grips 2-Piece Cutting Board
- 1 fillet Salmon
- 1 cup Potatoes
- 1 cup Asparagus
- 3 tbsp Olive Oil
- 1 tsp Salt
- 1 tsp Pepper
- 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
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