VIDEO: Sheet-pan rainbow vegetables & lemon-garlic salmon
Sheet-pan dinners are incredibly popular right now, and it’s easy to see why. They’re simple to prepare and leave you with minimal dishes to wash after dinner. They also often include a balanced meal of a lean protein with lots of roasted vegetables.
This recipe features salmon, which is a great source of protein and provides plenty of omega-3 fatty acids. These are essential “healthy fats” that promote brain health and reduce inflammation, among other health benefits.
We also use an array of colorful veggies in this meal — and not just because it makes the meal really pretty. The different flavor and textures make it interesting to eat. Plus, it’s good for you! Maybe you’ve heard the advice to try to “eat the rainbow” when shopping for fruits and vegetables. Choosing produce in a variety of different colors helps to ensure that you are getting a variety of different vitamins and nutrients that are vital to your health.
Sheet-Pan Rainbow Vegetables and Lemon-Garlic Salmon
Yield: 4 servings
½ medium red onion, large dice
2 ½ cups broccoli florets
1 medium yellow squash, sliced into ½-inch thick pieces
2 Tablespoons olive oil, divided
½ tablespoon black pepper
4 garlic cloves, minced
2 teaspoons lemon juice
4 (4 ounce) salmon fillets
1 cup grape tomatoes
Preheat the oven to 400 degrees. Line a 13 x 18 in baking sheet with parchment paper. Place yellow squash, red onion, and broccoli on the baking sheet and drizzle with 4 teaspoons of olive oil, season with pepper, and toss. Roast vegetables in preheated oven for 8 minutes. In a small bowl, stir together 1 teaspoon of olive oil, 2 minced garlic cloves and lemon juice, set aside. Place salmon fillets on baking sheet and brush with the lemon-garlic mixture. Place tomatoes on the baking sheet and drizzle with remaining 1 teaspoon of olive oil. Sprinkle remaining 2 garlic cloves evenly over all vegetables. Return to oven and roast for 12-15 minutes, or until salmon has cooked through and vegetables have browned.
NUTRITIONAL INFORMATION PER SERVING: 231 calories; 11 gram fat; 1.5 gram saturated fat; 59 mg cholesterol; 91 mg sodium; 8 grams carbohydrates; 3 grams sugar; 3 grams fiber; 25 grams protein
Andrea Thelen, MS, RDN, is a registered dietitian who specializes in nutrition counseling and health coaching at Henry Ford Health System’s Center for Health Promotion and Disease Prevention and the Henry Ford Heart & Vascular Institute.
Want to sit down with a dietitian to discuss your nutrition goals? Schedule an appointment by calling 313-874-3095.