Take the stress out of week night cooking, try this salmon sheet pan dinner

If you are high on stress and low on time, try this low stress salmon sheet pan dinner. Sheet pan dinners are a busy person's friend. You just pop the pan in the oven and wait 20-25 minutes for a healthy and delicious meal.

Are you looking to impress your guests without being in the kitchen all day? Make this low stress salmon sheet pan dinner that is exquisite as well as healthy and balanced. Adding a garnish of rosemary and a few sliced almonds on top of the green beans will make you feel like you are eating at a five star restaurant without the price tag. Add some dinner jazz in the background and some skinny candles and you have yourself a romantic dinner for two, a sit down family dinner, or a special dinner with friends.

Wild salmon nutrition

Salmon contains DHA (docosahexaenoic acid), a type of omega three fatty acid that is good for brain health. Take note whether your conversation is more lively, interesting, and coherent. Of course it doesn't happen that fast! However, low DHA intake has been associated with brain decline, forgetfulness and a greater risk of Alzheimer's in later years. Eat some fish today to help improve your brain health.

Salmon is a good source of protein (25 grams of protein in 4 oz.) and is also high in omega 3s and low in saturated fats to help decrease your risk of heart disease.

Low stress sheet pan dinner recipes

Click here for 6 tips to make sheet pan dinners easy including two more delicious and nutritious sheet pan recipes.

Sheet Pan Baked Salmon with Roasted Potatoes and Green Beans

Yield: 4 servings
Nutrition facts per serving (353 grams)
Calories: 393, 16g fat, 27g carbohydrate, 35g protein, 4.9g dietary fiber

Ingredients:

• 16 oz potatoes with skin, raw
• 2 tablespoons olive oil
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 3 tablespoons lemon juice
• 2 tablespoons Dijon mustard
• 1 tablespoon dried parsley
• 1 1/2 teaspoons dried dill
• 20 oz raw wild Coho salmon
• 12 oz green beans, raw

Directions:

1. Preheat the oven to 425 F.


2. Peel and dice potatoes. Toss potatoes in a bowl with olive oil, salt, and pepper.


3. Transfer to a large baking sheet and bake for 10 minutes.


4. Meanwhile, in a small bowl combine lemon juice, Dijon mustard, parsley and dill. If you want a milder sauce, decrease the lemon juice to 2-3 teaspoons.


5. Remove sheet pan from the oven after 10 minutes and push potatoes to one side of the pan.


6. Place four 5 oz salmon fillets on the other side of the sheet pan with skin side down and brush with the lemon juice mixture. Add green beans around the salmon.


7. Return the sheet pan to the oven and cook for an additional 10-15 minutes. Salmon will flake with a fork when cooked.


8. Garnish with additional chopped dill and parsley, if desired.

Tips:
You can use any type of potato, but new or baby potatoes work well since you simply have to halve or quarter them to get nice sized chunks (peeling not necessary).
I also have tried sweet potatoes, which are an excellent source of Vitamin A.
If you prefer, you can use fresh parsley and dill. Try 3 tbsp of fresh parsley and 1 1/2 tbsp of fresh dill and adjust from there to taste. Spices and herbs have very few calories!
Add rosemary and a few almond slices on the green beans for an elegant twist.

This is one of 200+ dietitian-approved recipes that is now available with the Premium membership. With Premium, if you want to add this recipe to your food diary, just type in "Sheet Pan Baked Salmon with Roasted Potatoes and Green Beans". It is already entered and analyzed for you.

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Martha M. Henze, MPH, MS, RDN - Registered Dietitian Nutritionist and Global Public Health Epidemiologist

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