Is there anything better than a mid-week sheet pan meal? Easy meal prep, minimal dishes, delicious dinner…I think not! My week days have gotten busier lately, I’m sure you can relate. With that said, more sheet pan meals are a must. They make cooking and clean up a breeze. In the midst of trying to make dinner easier, I’ve also been thinking about recipes I can use for Lent. In short, that means I don’t eat meat on Friday during Easter season (but fish isn’t off-limits). Fortunately for me, this Sheet Pan Garlic Herb Salmon killed two birds with one stone.
What I love about these meal is it’s a complete dish. You’ve got the main protein, veggies, and a starch all in one. A perfect plate right there. Moreover, it features the so-called superfood, SALMON! I’ve been talking a lot about salmon and omega-3s lately. You can find the low-down in my articles here and here.
However, when it comes to salmon, think quality over quantity. When looking for the best kind of salmon out there, I always look for wild-caught or king salmon. This type of salmon will be a fattier fish…which is a GOOD thing! The fattier the salmon, the more of the good stuff (omega-3s). Additionally, this fish tends to be more orange in color. This color comes from carotenoids, an antioxidant. So the higher quality you buy, the more of the good stuff will be present.
But, when it comes to fish, I also understand cost is a factor. The higher the quality, the higher the price tag.
Wild-caught, king salmon isn’t feasible for everyone. In this case, I recommend something over nothing. While a lower quality fish won’t give you quite the nutritional punch, it is still good for you. For additional savings, I recommend checking out the frozen section!
Once you decide on the salmon that’s right for you, just grab the rest of the ingredients and you’ll be good to go. With this recipe, I recommend par-boiling the potatoes. This will soften them up just enough before cooking. When the potatoes are ready to go, place everything on the sheet pan. Mix up that mouth-watering butter mixture and drizzle it all over the potatoes, beans, and salmon. Pop the pan in stove and let the oven do the work for you.
When it’s done cooking, you may notice some white stuff oozing out, don’t be alarmed. This is just some of the protein coming out during the cooking process. If it really freaks you out, feel free to brine your salmon before cooking. This helps prevent the proteins from leaking out. It will add an extra (unneccessary) step, but it will keep the white stuff at bay. Just soak your salmon in 1-2 cups of water with 1-2 tablespoons of salt and you’ll be set. As you can see, I skipped the brining.
Regardless, in the end, you’ll end up with a tasty meal. I’d try to describe how good it tastes, but you already know it’s covered in butter, garlic, and herbs. Need I say more? Didn’t think so…
Ready to make a simple, weeknight meal? Well, get at it! Be sure to let me know by tagging a photo #stephanieleenutrition on Instagram. I’d love to see what you all cook up. Happy eating, xo!
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- 1 pound petite yukon gold or baby red potatoes
- 4 4 ounce salmon filets
- 1/2 pound green beans ends trimmed
- 1/2 cup butter
- 1 tablespoon lemon juice
- 3 cloves garlic, minced
- 1 tablespoon dried parsley
- 1 teaspoon oregano
- 1/2 teaspoon thyme
- 1/2 teaspoon onion powder
- salt and pepper, to taste
- 4 lemon slices
Ingredients
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- Preheat oven to 400 degrees. Bring a large pot of water to a boil. Add potatoes to pot and boil for 10 minutes. Remove from water.
- Grease a baking sheet with oil of choice or cooking spray. Evenly place potatoes, salmon, and green beans on the baking sheet. Place butter in a small mixing bowl and melt in the microwave. When melted, add lemon juice, garlic, and seasoning. Mix to combine.
- Spoon mixture over potatoes, salmon and green beans. Top salmon filets with lemon slice.
- Place in the oven and cook 15-17 minutes. Filets should easily flake with a fork. Frozen filets may require additional cooking time. Servie immediately, add additional salt and pepper as needed.
