Fish & Seafood Fish Salmon Healthy Salmon Fillet Recipes Sheet-Pan Roasted Salmon & Vegetables 4.7 (28) 20 Reviews This dish is packed with flavor and fits perfectly into the Mediterranean diet. By Learn more about our food philosophy and nutrition parameters." tabindex="0" data-inline-tooltip="true"> EatingWell Test Kitchen EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. EatingWell's Editorial Guidelines Updated on August 6, 2024 Reviewed by Dietitian Christa Brown, M.S., RDN, LD Reviewed by Dietitian Christa Brown, M.S., RDN, LD Christa Brown is a registered dietitian and business owner with a practice focus on diabetes management and content development for brands and fitness influencers. She is a licensed dietitian with a Master of Science in Nutrition Education and a certification in gut health by the Institute of Integrative Nutrition. EatingWell's Editorial Guidelines Tested by Learn more about our food philosophy and nutrition parameters." tabindex="0" data-inline-tooltip="true"> EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Save Rate PRINT Share Close Photo: Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless Prep Time: 35 mins Additional Time: 20 mins Total Time: 55 mins Servings: 4 Yield: 4 servings Nutrition Profile: Nut-Free Dairy-Free Omega-3 Soy-Free High-Protein Egg-Free Gluten-Free Low-Calorie Jump to Nutrition Facts Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless Cook Mode (Keep screen awake) Ingredients 1 pound fingerling potatoes, halved lengthwise 2 tablespoons olive oil 5 garlic cloves, coarsely chopped ½ teaspoon sea salt ½ teaspoon freshly ground black pepper 4 5 to 6-ounce fresh or frozen skinless salmon fillets 2 medium red, yellow and/or orange sweet peppers, cut into rings 2 cups cherry tomatoes 1 ½ cups chopped fresh parsley (1 bunch) ¼ cup pitted kalamata olives, halved ¼ cup finely snipped fresh oregano or 1 Tbsp. dried oregano, crushed 1 lemon Directions Preheat oven to 425 degrees F. Place potatoes in a large bowl. Drizzle with 1 Tbsp. of the oil and sprinkle with garlic and 1/8 tsp. of the salt and black pepper; toss to coat. Transfer to a large rimmed baking sheet; cover with foil. Roast 30 minutes. Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless Meanwhile, thaw salmon, if frozen. Combine, in the same bowl, sweet peppers, tomatoes, parsley, olives, oregano and 1/8 tsp. of the salt and black pepper. Drizzle with remaining 1 Tbsp. oil; toss to coat. Rinse salmon; pat dry. Sprinkle with remaining 1/4 tsp. salt and black pepper. Spoon sweet pepper mixture over potatoes and top with salmon. Roast, uncovered, 10 minutes more or just until salmon flakes. Photographer: Victor Protasio, Food Stylist: Jennifer Wendorf, Prop Stylist: Julia Bayless Remove zest from lemon. Squeeze juice from lemon over salmon and vegetables. Sprinkle with zest. Equipment Large rimmed baking sheet Frequently Asked Questions Is salmon good for you? Salmon is a nutritional powerhouse. Loaded with protein, heart-healthy omega-3s, antioxidants, vitamin B12, selenium and potassium, salmon has been linked with a ton of health benefits. All this nutrition has been shown to decrease inflammation, reduce blood pressure, lower cancer risk and keep the nervous system healthy. Are potatoes healthy? Potatoes often get a bad rap due to their carb content, but they have many nutritional attributes, especially when eaten with the skin on. Potatoes provide vitamin C, potassium and fiber, and contain a special type of carbohydrate called resistant starch, which feeds your beneficial gut bacteria. Due to their carbohydrate content, potatoes may cause a spike in blood sugar, but eating them with protein, such as salmon, can help reduce the spike. What type of potatoes can I use? We use fingerling potatoes for this recipe, but feel free to use other types of potatoes such as baby red potatoes or baby Yukon Gold potatoes. Baby potatoes are great for roasting since their size is mostly uniform and all you have to do is slice them in half. Why should I roast the potatoes first? Give the potatoes a 30-minute head start to soften in the oven before adding the vegetables and salmon. The vegetables and salmon cook more quickly, so roasting in stages is how everything finishes cooking at the same time. How do I know when salmon is done? If you have an instant-read thermometer, insert it into the thickest part of the salmon until it registers 145°F. It's best to use an instant-read thermometer to check for internal doneness, but there are a couple of cues to look for if you don't have one. Salmon is cooked when it turns opaque all the way through and flakes easily with a fork. What kind of sauces go well with Sheet-Pan Roasted Salmon & Vegetables? We squeeze fresh lemon juice over the salmon and vegetables and then sprinkle the top with lemon zest. It's simple and allows the flavors of the salmon and vegetables to shine. For a boost of flavor, you can also serve the meal with creamy and tangy sauces like Tzatziki, Dill Mustard Sauce, Green Goddess Sauce or Creamy Yogurt-Dill Sauce on the side. Additional reporting by Carrie Myers and Jan Valdez Originally appeared: Diabetic Living Magazine Rate It Print Nutrition Facts (per serving) 422 Calories 19g Fat 32g Carbs 33g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 4 ounces salmon and 1 1/2 cups vegetable Calories 422 % Daily Value * Total Carbohydrate 32g 11% Dietary Fiber 6g 20% Total Sugars 7g Protein 33g 66% Total Fat 19g 24% Saturated Fat 2g 12% Cholesterol 78mg 26% Vitamin A 2990IU 60% Vitamin C 233mg 259% Folate 131mcg 33% Sodium 593mg 26% Calcium 104mg 8% Iron 4mg 22% Magnesium 102mg 24% Potassium 1741mg 37% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.