Sheet-Pan Salmon with Spring Vegetables: A Weeknight Recipe with Nutrition Notes

Sheet-pan dinners are the unsung heroes of busy weeknights — minimal cleanup, maximum flavor, and easy portioning. This recipe highlights salmon for its heart-healthy omega-3 fats and pairs it with a medley of seasonal vegetables. We include timing tips, swaps for dietary needs, and a quick nutrition breakdown.

Why this meal works

Salmon provides high-quality protein and long-chain omega-3 fatty acids (EPA and DHA), associated with cardiovascular and cognitive benefits. Roasted vegetables deliver fiber, vitamins, and phytonutrients. The entire tray cooks quickly in a single oven, making it ideal for meal prep or family dinners.

Ingredients (serves 2–3)

• 2 salmon fillets (about 6 oz each)
• 1 medium sweet potato, cubed
• 1 bunch asparagus, trimmed
• 1 red bell pepper, sliced
• 1 small red onion, quartered
• 2 tbsp olive oil
• 1 lemon (zest and juice)
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh herbs (parsley or dill) for finishing

Instructions

1. Preheat oven to 425°F (220°C). Toss sweet potato cubes with 1 tbsp olive oil, salt, and pepper. Roast for 10 minutes on a lined sheet pan.
2. After 10 minutes, add bell pepper and red onion to the tray. Drizzle remaining oil and return to the oven for 8 minutes.
3. Remove pan briefly and make space for the salmon fillets. Season salmon with lemon zest, garlic, salt, and pepper. Place salmon skin-side down on the tray and add asparagus around it.
4. Roast everything for 8–10 more minutes, until salmon is opaque and flakes easily (internal temp ~125–130°F for medium). Finish with a squeeze of lemon and chopped herbs.

Timing and texture tips

Thicker fillets may need extra 2–3 minutes. If vegetables finish before the fish, tent them with foil to keep warm. For crispier skin, place salmon skin directly on the hot pan and broil for 1–2 minutes at the end.

"Seafood paired with colorful vegetables makes a satisfying, nutrient-dense dinner that takes under 30 minutes from oven to table."

Swaps and dietary considerations

• Vegetarian: swap salmon for firm tofu or chickpeas tossed in smoked paprika.
• Low-carb: increase non-starchy vegetables and omit sweet potato.
• Food-allergy friendly: avoid shared cutting boards with shellfish if cross-contact is a concern.

Make-ahead and meal-prep ideas

Roast extra vegetables and cook a grain like quinoa to assemble bowls for lunch. Leftover salmon can be flaked into salads or whole-grain wraps.

Nutrition snapshot (per serving, approximate)

• Calories: 490 kcal
• Protein: 34 g
• Fat: 24 g (mostly from olive oil and salmon omega-3s)
• Carbohydrates: 35 g (from sweet potato and vegetables)
• Fiber: 6 g

Serving suggestions

Top with a dollop of Greek yogurt mixed with lemon and dill for added protein. A side of mixed greens dressed with simple vinaigrette complements the tray well.

Final notes

This sheet-pan salmon is approachable for cooks of any level and adaptable to seasonal produce. Its balance of protein, healthy fat, and fiber makes it a reliable choice for dinners where convenience meets nutrition.