One Pan Meal: Salmon and Vegetables

One Pan Meal of Salmon and Vegetables is a great recipe for batch cooking or meal prepping for a busy workweek or for feeding a big family. This carb-conscious meal is packed with protein and vitamins and is paleo, keto, and whole30 compliant. Turn it into a sheet pan dinner recipe if you don’t have a casserole dish!

Picture this: One large casserole dish + a boat load of veggies + a couple pounds of salmon = Food for the whole family (or whole week).

I mentioned a few months ago I batch cook for myself, typically on Mondays. Cooking once and eating 5 or 6 times is my lazy yet macro-minded approach to food. No fuss, no over-romantization…just clean, easy meals to keep life simple.

Selecting go-to nutrient-dense meals that require very little thought or effort is in my opinion the most efficient way of keeping on a health-conscious food schedule.

I go for a variety of vegetables, some of which are full of starch (for carbohydrate and fiber), leaner cuts of animal like chicken or turkey, OR seafood for an omega-3 infusion. 

This basic formula arrives me at a low-to-moderate carbohydrate approach with plenty of protein and not an over-saturation of fat. While fat is absolutely essential for great digestion, hormone health, and so many functions in our bodies, I avoid over-doing fat because it becomes difficult on digestion after a certain amount. Not to mention, the calories add up quickly.

All of this said, this big batch of salmon and vegetables is my ideal meal prep recipe. It hits my macros with flying colors (as long as I add white or brown rice on heavy exercise days), and is packed with vitamins and flavor.

How about we bake it up?!

How to Make One Pan Salmon and Vegetables:

Preheat the oven to 400 degrees F.

Chop the vegetables and place them in a large casserole dish. Drizzle them liberally with avocado oil (about 3 tablespoons). Sprinkle with sea salt, lemon pepper, dried parsley, and ground ginger. Use your hands to toss everything together until the vegetables are well coated in oil and seasonings.

Bake on the center rack of the preheated oven 25 minutes. Stir the vegetables well and continue baking another 10 minutes.

While the vegetables are baking, slice the salmon into portion size fillets (if they aren’t already). Coat with avocado oil and sprinkle with sea salt, lemon pepper, dried parsley, and ground ginger.

Remove vegetables from the oven after the 35 minutes is up and stir well. Make small wells in the vegetables to make room for the salmon. Place salmon fillets in the casserole dish with the vegetables and bake for 20 minutes, or until salmon is cooked through and vegetables have reached desired doneness.

Serve with any additional sides (I suggest Coconut Rice!) and enjoy.

Recipe Adaptations:

  • Swap any of the vegetables. Incorporate vegetables like cauliflower, bok choy, zucchini, yellow squash, butternut squash, etc.
  • Replace any of the dried herbs and seasonings with your favorites. Consider ground cumin, curry powder, chili powder, onion powder, garlic powder, oregano, etc.

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One Pan Salmon and Vegetables on repeat!

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One Pan Salmon and Vegetables

Course: Main Course
Cuisine: American
Keyword: dinner recipe, gluten free, keto, low-carb, whole30
Prep Time: 15 minutes
Cook Time: 45 minutes
Servings: 6 servings
Author: Julia

A one pan meal of salmon and vegetables for a healthy, nourishing dinner

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Ingredients

  • 1/2 yellow onion sliced
  • 4 cloves garlic minced
  • 1 purple yam or sweet potato
  • 1 red bell pepper cored and chopped
  • 1 crown broccoli chopped
  • 2 large carrots chopped
  • 1 bunch asparagus trimmed and chopped
  • 3 to 4 Tbsp avocado oil
  • 2 tsp lemon pepper
  • 1 Tbsp dried parsley
  • 2 tsp ground ginger
  • 2 tsp sea salt to taste
  • 2 lbs salmon

Instructions

  1. Preheat the oven to 400 degrees F.

  2. Chop the vegetables and place them in a large casserole dish. Drizzle them liberally with avocado oil (about 3 tablespoons). Sprinkle with half of the sea salt, lemon pepper, dried parsley, and ground ginger (reserve the remaining half of the seasonings for the salmon). Use your hands to toss everything together until the vegetables are well coated in oil and seasonings.

  3. Bake on the center rack of the preheated oven 25 minutes. Stir the vegetables well and continue baking another 10 minutes.

  4. While the vegetables are baking, slice the salmon into portion size fillets (if they aren’t already). Coat with avocado oil and sprinkle with sea salt, lemon pepper, dried parsley, and ground ginger.

  5. Remove vegetables from the oven after the 35 minutes is up and stir well. Make small wells in the vegetables to make room for the salmon. Place salmon fillets in the casserole dish with the vegetables and bake for 20 minutes, or until salmon is cooked through and vegetables have reached desired doneness.

  6. Serve with any additional sides, such as coconut rice, and enjoy.

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Comments

  1. aussiebushgirl

    My husband made this tonight, and it was hands down one of the best meals I have ever tasted! Full of gorgeous crunchy veggies and wholesome goodness. Coconut rice definitely not needed. Thank you! Heather

    Reply

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