If you’re looking for a fast, nutritious, and delicious dinner idea, look no further than this Sheet Pan Roasted Salmon with Broccoli and Veggies.
This one-pan wonder combines the heart-healthy benefits of salmon with a medley of nutrient-packed vegetables, including broccoli and a blend of sweet potatoes, red potatoes, carrots, and butternut squash from Pictsweet Farms Vegetables for Roasting.
It’s perfect for busy nights when you want a wholesome meal that’s easy to prepare and clean up!
Let’s break down why this meal is so nutritious and good for you:
1. Salmon
Salmon is a powerhouse of nutrition, particularly rich in omega-3 fatty acids, which are essential for heart health, reducing inflammation, and supporting brain function. It’s also a great source of high-quality protein, which helps repair and build muscle.
Salmon is packed with vitamin D, an important nutrient for bone health and immune function, and B vitamins, which support energy production and maintain healthy skin and eyes.
2. Broccoli
Broccoli is loaded with fiber, which supports digestion and keeps you full longer. It’s a fantastic source of vitamin C, which helps boost your immune system and promotes healthy skin. Broccoli also contains vitamin K for bone health, and folate, which is essential for cell repair and overall well-being.
3. Sweet Potatoes
Sweet potatoes are a delicious and nutritious addition to any meal. They are rich in beta-carotene, a powerful antioxidant that your body converts into vitamin A, which is essential for eye health and immune function. Sweet potatoes are also high in fiber and potassium, making them great for digestion and heart health.
4. Red Potatoes
Red potatoes are often overlooked, but they’re an excellent source of complex carbohydrates that provide long-lasting energy. They contain vitamin C and potassium, which support immune function and help regulate blood pressure. Red potatoes also offer a good amount of fiber, especially when you leave the skin on.
5. Carrots
Carrots are well-known for their high content of **beta-carotene**, which supports vision health and a strong immune system. They’re also a good source of **vitamin K** and **potassium**, helping to support bone health and cardiovascular health.
6. Butternut Squash
Butternut squash is rich in vitamins A and C, supporting both your immune system and eye health. It’s also a good source of fiber and antioxidants, which help reduce inflammation and support healthy digestion.
Buy Tasty Salmon
When it comes to buying salmon, I love finding a delicious farm-raised option that requires minimal effort in the kitchen.
This salmon is so good, I just add Everything but the Bagel seasoning and it’s ready to go—no complicated prep needed! While wild salmon may be slightly more nutritious, I prefer this skinless and boneless variety because it’s easier to cook and my kids will actually eat it.
They wouldn’t touch it if they saw skin or bones, and I’m not about to pick through each piece! Plus, farm-raised salmon still offers plenty of heart-healthy omega-3 fatty acids, making it a great, hassle-free choice for a nutritious meal.
Here is the frozen salmon I buy at Costco.
Why You Omega-3 Fatty Acids are Needed in the Diet
Salmon is one of the best sources of omega-3 fatty acids, which are essential for heart health, brain function, and reducing inflammation.
A typical 3.5-ounce (100-gram) serving of salmon contains about 1,500 to 2,500 milligrams of omega-3s, depending on whether it’s wild or farm-raised.
Farm-raised salmon generally has slightly more omega-3s due to the diet the fish are fed.
The recommended daily intake of omega-3s varies slightly depending on your source, but health organizations like the American Heart Association suggest consuming at least 500 milligrams per day for general heart health.
For those with heart disease or at higher risk, the recommendation is often 1,000 milligrams per day.
Eating salmon just a few times a week can easily help you meet or exceed these recommendations, making it a convenient and delicious way to support your health.
Time-Saving Tip
Using Pictsweet Farms Vegetables for Roasting cuts down on prep time, as the veggies are already peeled and cut. This makes it even quicker to get dinner on the table!
Why Sheet Pan Dinners Work
Sheet pan dinners are a fantastic way to keep your meal prep simple, nutritious, and delicious.
The beauty of this roasted salmon dish is that it’s customizable. You can swap out veggies or seasonings depending on what you have on hand or what your family enjoys. And since everything cooks on one pan, cleanup is a breeze!
Makes delicious leftovers
This roasted salmon and veggie dish is perfect for meal prep! I love dividing it up into Pyrex containers for quick, healthy lunches throughout the week. The leftovers are fantastic and hold up really well.
For an extra twist, I even added the salmon and roasted veggies to my salad for lunch the next day—so delicious! It’s a simple way to make sure you have nutritious meals ready to go, and the flavors just get better as they sit.
Plus, having everything prepped makes busy weekdays so much easier!
Roasted Salmon & Veggies
Ingredients
- 4 salmon fillet
- 1 head broccoli (or one small bag of fresh broccoli)
- 1 bag Frozen vegetables Pictsweet Farms Vegetables for Roasting (Sweet Potatoes, Red Potatoes, Carrots & Butternut Squash)
- olive oil spray
- Everything but the Bagel Seasoning
- lemon wedges optional
Instructions
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Preheat the oven** to 400°F. Prep the sheet pan**: Line a large sheet pan with aluminum foil for easy cleanup. For best results, create a small foil "border" on the pan to separate the salmon from the vegetables, which helps keep everything cooking evenly.
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Arrange the salmon and veggies: On one side of the pan, place the salmon fillets. On the other side, arrange the broccoli florets and Pictsweet Farms Vegetables for Roasting mix.
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Season and spray: Lightly spray everything with olive oil spray. Sprinkle the Everything but the Bagel seasoning** generously over the salmon and vegetables. Add a pinch of salt and pepper if needed.
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Roast in the oven: Place the sheet pan in the oven and roast for 20-25 minutes, or until the salmon flakes easily with a fork and the vegetables are tender and lightly browned.
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Serve: Plate the salmon and veggies together. For an extra flavor boost, squeeze fresh lemon juice over the salmon before serving.
It’s a family-friendly favorite that everyone will enjoy, and you’ll feel good about serving something so wholesome and easy to prepare!