Sheet Pan Roasted Salmon, Squash, and Asparagus

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Sheet Pan Roasted Salmon, Squash, and Asparagus is an easy sheet pan dinner that is Whole30, Paleo, and Clean Eating friendly and full of flavor from a simple Dijon mustard sauce.

391 CALORIES 26g CARBS 16g FAT 37g PROTEIN
2
Freestyle™ SmartPoints™ New!
(6 Old SmartPoints™)
(10 PointsPlus®)

This One Pan Roasted Salmon, Squash, and Asparagus is full of flavor from a simple Lemon Dijon sauce and is ready in under 20 minutes. It ranks up there as with Sheet Pan Shrimp Fajitas and Healthy Sheet Pan Chicken Parm as one of our favorite easy dinners.

Sheet Pan Salmon meals are some of the best around since they not only pack in all the amazing health benefits of salmon, they also mean no extra pots and pans to clean up. Just one and done!

I love the idea of one pan meals and make them often on busy nights since it means less clean up, but I am not willing to sacrifice flavor just to get everything cooked on the same dish. That means finding things that cook at the same temperature and in the same time period so that everything turns out right. Unfortunately, this normally means leaving out starchier vegetables since they take a long time to cook. Until I saw a trick to cut things like potatoes and hearty squashes into quick-cooking chips. Game changer. Plus you end up with delicious, browned oven chips that are so good, you will be fighting for the last one. And if you are worried about your family eating squash, mine just assumed they were sweet potatoes.

How long does it take to cook Sheet Pan Salmon?

At 450 degrees, a one-inch piece of salmon will take between 10-15 minutes. If you like your salmon on the medium rare side, it will take around 7-8 minutes. For those who like their salmon less cooked, I recommend that you start the butternut squash first and give them 8-10 minutes to roast before adding the salmon. This will ensure that the squash is cooked through and the salmon doesn't end up cooking until it is more well done.

Tips and Tricks for Sheet Pan Salmon, Squash, and Asparagus

There are lots of ways to customize this recipe and make it your own. From switching out the vegetables, changing the spices, and even using a different protein entirely.

  • Seasoning Ideas for Salmon: In this recipe, the salmon is seasoned with Dijon mustard, lemon juice, garlic, dill, and oregano. However, you can go in so many different directions to create new versions of this easy sheet pan meal. Make a spicy version by coating the salmon with a combination of olive oil, blackening spice, and lemon juice. Try a honey garlic option by coating the salmon with equal parts honey, soy sauce, and lime juice. Make a spicy Asian barbecue salmon by brushing the salmon with a combination of barbecue and Sriracha. You can really get creative here and flavor the salmon in so many different ways.
  • Best Vegetables to Pair with Salmon: In this recipe, it is important that you choose vegetables that will cook in the same amount of time as the salmon. For that reason, quick-cooking vegetables like green beans, broccoli, cauliflower, snap peas, cauliflower, and asparagus are good options. For starchier vegetables, they can still work, just make sure to cut them small enough that they will have time to cook. If you don't want to cut them smaller, just start them on the sheet pan before adding the salmon.
  • Making Salmon with Potatoes/Sweet Potatoes: Originally this recipe was written to be a lower carb option to this recipe using sweet potatoes. It can be made with either sweet potatoes or regular potatoes instead of the squash. Just make sure to cut the potatoes nice and thin so that they cook in time.
  • Sheet Pan Teriyaki Salmon: If you love teriyaki sauce, you can easily make a teriyaki salmon dish by using a store-bought or homemade teriyaki sauce. Brush the teriyaki sauce on the salmon and feel free to toss the vegetables with the salmon as well. I love grabbing a bag of Asian veggies to use with the salmon in this version.
  • Butter Garlic Sheet Pan Salmon: People sure do love pairing salmon with butter and garlic. Instead of the mustard sauce, you can coat the salmon with a homemade butter garlic sauce. First, mince the garlic and then microwave the garlic with some butter. This helps to infuse the butter with the garlic flavor without needing another pan. Pour this over the salmon (or salmon and veggies) and cook.

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The Recipe

Sheet Pan Roasted Salmon, Squash, and Asparagus

PREP TIME: 10 Min
COOK TIME: 15 Min
TOTAL TIME: 25 Min
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Ingredients

US METRICS
  • 1.33 lbs. raw wild salmon
  • 2 tbsp. lemon juice
  • 2 tbsp Dijon mustard (or compliant mustard)
  • 1 tsp. fresh dill (or half the amount dried)
  • 1/2 tsp. oregano
  • 2 U cloves garlic, minced
  • 1.5 lbs butternut squash (or other hearty squash)
  • 1 lb asparagus
  • 2 tbsp. olive oil
  • Salt and pepper

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Instructions

  1. Preheat the oven to 450 degrees.
  2. Mix together the lemon juice, mustard, dill, and oregano. Place the salmon the pan (either 4 filets or one large piece) and brush with the mustard sauce.
  3. Peel the squash and thinly slice the squash into circular pieces, like chips. Toss the squash and asparagus with olive oil,salt, and pepper.
  4. Place the veggies around the salmon, placing them in an even layer.
  5. Bake for 12-15 minutes until the salmon is cooked through and flaky and squash is tender.
Nutritional Facts
Serving Size: 6 oz. salmon and 2 cups veggies
Amount Per Serving
Calories 391
Calories from Fat 64
% Daily Value *
Total Fat 16g
11%
Saturated Fat 3g
5%
Monounsaturated Fat 3g
0%
Polyunsaturated Fat 3g
0%
Cholesterol 68mg
0%
Sodium 259mg
11%
Total Carbohydrate 26g
9%
Dietary Fiber 6g
24%
Sugars 6g
Protein 37g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

† SmartPoints™ and PointsPlus® calculated by Slender Kitchen; Not endorsed by Weight Watchers International, Inc.
2 Comments
On Sheet Pan Roasted Salmon, Squash, and Asparagus
Sargent
April 10, 2018 - 04:56
Could I make this with acorn squash? If I can would you recommend cubing it with the skin off or slicing it with the skin on.

Thanks!
August 17, 2018 - 16:15
Acorn squash would be delicious. You could it either way, but it would probably be easiest to cut the squash with the skin on into thin slices. It can be pretty difficult to peel raw acorn squash.
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