Sheet Pan Dijon Salmon and Veggies

Name: Sheet Pan Dijon Salmon and Veggies
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Ingredients: 1 bunch asparagus, ends trimmed off; 1 cup quartered baby potatoes; 2 teaspoon olive oil; 1/8 teaspoon salt; 1/8 teaspoon black pepper; 2 6-ounce salmon filets, wild preferred; 1/8 teaspoon salt; 1/8 teaspoon black pepper; 1/4 teaspoon smoked paprika; 1/4 teaspoon dried oregano; 2 tablespoons Dijon mustard

June 23, 2019

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This Sheet Pan Dijon Salmon and Veggies is an easy weeknight dinner that’s balanced with protein, veggies, carbs, and healthy fats to keep you satisfied and feeling good!

Gluten Free, Grain Free, Dairy Free, Egg Free, Soy Free, Nut Free

Sheet Pan Dinner: Dijon Salmon and Veggies

There’s something about sheet pan dinners that makes me SO happy. I’ve been experimenting with quite a few lately and can’t wait to share them with you!

Sheet pan meals became super popular because who doesn’t want 1) easy cleanup, 2) a 1-pan meal, and 3) hands-off preparation?

Once you add all of your ingredients to your sheet pan, you just have to bake and serve. Yup, it’s THAT simple. Can you say perfect for busy weeknights?

Plus, you can constantly switch up the flavors you use, so you never get bored.

Take this Sheet Pan Dijon Salmon and Veggies, for example…

I’ve been making Dijon Salmon for YEARS… and probably make it at least twice a month. You can watch me make it for a step-by-step guide here. I even included a similar recipe in my ebook – it wouldn’t have been complete without it!

I’m always trying different salmon recipes, but when I can’t think of something new to try, this is my go-to default preparation time and time again. There’s just SO much flavor! Plus, Dijon mustard locks in moisture for your fish. Your salmon will be flaky and cooked to perfection!

Since it’s one of my favorites, I figured it’s time to show you how I put an entire balanced meal together using my Dijon Salmon. And that’s where this Sheet Pan Dijon Salmon and Veggies comes into play!

How to Create a Balanced Sheet Pan Meal

The formula to make a balanced sheet pan meal is the same as a balanced plate. Follow my PVCF method.

Salmon is an excellent source of protein, so to balance your plate, we need to add veggies, a [high fiber] carb, and healthy fats.

The key to a successful sheet pan meal is that everything needs to cook within the same time frame. I chose asparagus for my veggie and baby potatoes for my carb. Asparagus and salmon both cook within 20 minutes, so I had to cut my baby potatoes small enough to roast within that time as well. You can also “cheat” a little and microwave your potatoes first to give them a head start. Personally, I’d rather eliminate another step so I just cut the potatoes small enough to cook quickly.

Since Dijon mustard has a pretty potent taste, I kept the seasoning on the asparagus and baby potatoes pretty bland (to be totally honest). Some olive oil, salt and pepper is my favorite way to roast veggies. Roasted veggies don’t need a lot of seasonings because the process of roasting itself caramelizes the natural sugars in your veggies and potatoes. Science is pretty darn cool sometimes…

The last component of the PVCF method is healthy fats. Can you spot the two sources of healthy fats present in this meal?

Salmon contains tons of omega-3 fatty acids. Throughout my pregnancy I’ve been trying to eat salmon at least 1-2 times weekly (sometimes it’s been as much as 4-5 times!) because they’re so important for prenatal development. Second, I used olive oil to roast the veggies and potatoes. Both of these fats are heart-healthy fats, helping lower inflammation.

Simple Swaps

Of course, you can make some simple swaps to this sheet pan dijon salmon, if you’d like.

Protein – I actually haven’t tried it myself (but as I write this, I totally think I should), but I’m sure this exact meal would be delicious made with chicken. Season chicken with salt and pepper, then slather on Dijon mustard. Mmm mmm mmm!

Veggies – As always, you can swap, mix, and switch your veggies to be exactly what you like, have in the fridge, or are in the mood for. Just remember that you want everything to cook within the same time frame. Salmon traditionally needs about 20 minutes (depending on the thickness and cut), so choose a vegetable that also requires 20 minutes of roasting time.

Alternatively, you can start roasting your veggies first, then remove your sheet pan from the oven and add your salmon. But that’s an extra step I’m not too sure is worth it when you have other veggies that would work perfectly.

Here are some suggestions for simple veggie swaps that will roast in about 20 minutes too:

Broccoli or cauliflower florets
Halved brussels sprouts
Carrots sliced into coins
Grape or cherry tomatoes

Carbs – Not a fan of potatoes? Again, customize this meal to your liking. You can swap in sweet potatoes or cubed or sliced winter squash (like butternut squash or delicata squash). Of course, you can also pair with a side carb that’s not made on the sheet pan (like quinoa, bulgur, brown rice, etc.).

Last, alternatively, not every meal needs a starchy carbohydrate (veggies contain carbs too), so you could omit the carb if you’re looking for a lower carb option.

So in just 20 minutes you can be making this balanced meal… I can’t wait to hear what you think!