When time is short but you want something nourishing, flavorful, and downright beautiful on the plate, this Healthy One Pan Salmon Supper comes to the rescue. It’s the kind of weeknight meal that feels effortless yet impressive—flaky, perfectly roasted salmon fillets nestled among a rainbow of seasonal vegetables, all drizzled in olive oil, lemon, and herbs. It’s simple. It’s vibrant. And best of all, it’s made entirely on one pan, which means minimal prep and nearly no cleanup.
This dish delivers everything you need in one smart, satisfying meal: lean protein, healthy fats, and nutrient-packed vegetables, all roasted to perfection. It’s gluten-free, dairy-free, paleo-friendly, and perfect for clean eating enthusiasts or anyone craving something light and delicious.
Why You’ll Love This Sheet Pan Salmon Dinner
Sheet pan meals are the weeknight hero of healthy cooking—and this salmon version is no exception. The key here is timing: pairing vegetables that roast evenly alongside salmon means everything comes out perfectly cooked and full of flavor.
Here’s why it’s a repeat-worthy favorite:
- One pan = easy prep and cleanup
- Ready in under 30 minutes
- Perfectly balanced with protein, veggies, and healthy fats
- Customizable with seasonal produce or spices
- Family-friendly and meal-prep approved
Whether you’re cooking for one or a crowd, this sheet pan supper makes salmon more approachable, more delicious, and way less intimidating.
Choosing the Right Salmon
You can use any salmon fillet for this recipe—wild-caught or farm-raised, fresh or thawed from frozen. Look for fillets that are uniform in size for even cooking.
Recommended cuts:
- Skin-on fillets: Help retain moisture and flavor
- Center-cut portions: Cook more evenly
- Individual portions: Ideal for quick sheet pan meals
Pro tip: Pat salmon dry before seasoning to help the surface crisp slightly in the oven.
The Veggie Medley: Roast, Don’t Steam
To keep the veggies from steaming and turning soggy, give them a little space on the sheet pan and toss with a light coating of olive oil and seasoning.
Great vegetable pairings:
- Baby potatoes (halved) or fingerlings
- Broccolini or broccoli florets
- Carrots, cut into thin sticks
- Cherry tomatoes
- Zucchini, squash, or bell peppers
- Red onion wedges or shallots
Harder veggies like carrots or potatoes may need a head start in the oven before adding the salmon.
Flavor Boosters: Lemon, Garlic, and Herbs
The salmon gets a simple treatment that delivers big flavor: lemon, garlic, and olive oil with a sprinkle of herbs.
Seasoning ideas:
- Lemon zest + juice: Brightens everything
- Minced garlic or garlic powder
- Dried oregano, thyme, or dill
- Paprika or smoked paprika for depth
- Salt and freshly cracked pepper
Finish with fresh herbs (parsley, dill, or basil) right before serving for extra vibrancy.
Ingredients (Serves 4)
- 4 salmon fillets (4–6 oz each), skin-on or skinless
- 3 tablespoons olive oil, divided
- Juice and zest of 1 lemon
- 2 garlic cloves, minced
- ½ teaspoon dried oregano (or thyme or dill)
- ½ teaspoon paprika (optional)
- Salt and pepper, to taste
- 2 cups baby potatoes, halved
- 1 ½ cups broccoli florets or broccolini
- 1 zucchini or summer squash, sliced into half-moons
- 1 cup cherry tomatoes
- Fresh parsley or dill, chopped (for garnish)
Instructions
- Preheat Oven
Preheat your oven to 400°F (200°C). Line a large sheet pan with parchment paper for easy cleanup. - Prep the Vegetables
In a large bowl, toss the baby potatoes with 1 tablespoon of olive oil, salt, pepper, and half of the minced garlic. Spread onto the sheet pan and roast for 10 minutes first, as they take longer to cook. - Prep the Salmon
While potatoes are roasting, season the salmon with salt, pepper, oregano, lemon zest, and remaining garlic. Drizzle with 1 tablespoon of olive oil and half the lemon juice. Let marinate briefly while prepping other veggies. - Add Remaining Veggies & Salmon
After 10 minutes, remove the pan and push potatoes to one side. Add the broccoli, zucchini, and cherry tomatoes. Drizzle remaining 1 tablespoon olive oil over veggies, season lightly with salt and pepper, and toss. Nestle the salmon fillets among the veggies. - Roast Everything Together
Return the pan to the oven and roast for 12–15 minutes, or until salmon is cooked through and flakes easily with a fork (internal temp of 125–130°F for medium). - Finish and Serve
Squeeze remaining lemon juice over everything. Garnish with fresh parsley or dill and serve immediately.
How to Know When Salmon is Done
Perfectly cooked salmon should be:
- Opaque on the outside
- Flaky but moist in the center
- 130°F (54°C) internal temp for medium; 145°F (63°C) for well-done
Avoid overcooking—salmon keeps cooking slightly after you remove it from the oven.
Customization Tips
Mix and match ingredients to suit your preferences or what’s in season:
Veggie swaps:
- Use asparagus, green beans, or Brussels sprouts
- Try cauliflower florets or sweet potato rounds
- Add greens like baby spinach after roasting for a wilted base
Protein swaps:
- Use trout or cod instead of salmon
- Try with chicken thighs (adjust cook time accordingly)
Spice profile changes:
- Add cumin + coriander for a Middle Eastern flair
- Use soy sauce, sesame oil, and ginger for an Asian twist
Serving Suggestions
This one-pan meal stands on its own, but you can serve it with:
- Quinoa or cauliflower rice for a heartier meal
- A dollop of hummus, tzatziki, or pesto
- A light green salad with lemon vinaigrette
- Whole grain bread or pita
Or serve cold the next day flaked over greens or tucked into wraps for lunch.
Storage and Meal Prep Tips
- Fridge: Store in an airtight container for up to 3 days
- Reheat: Gently warm in the oven or microwave; avoid overcooking the salmon
- Make ahead: Chop veggies in advance and store separately until ready to cook
Leftover salmon is excellent flaked into salads, bowls, or wraps.
Nutrition Snapshot (Per Serving)
- Calories: ~430
- Protein: ~32g
- Carbs: ~18g
- Fat: ~28g
- Fiber: ~4g
A beautifully balanced meal rich in omega-3 fats, clean protein, and fiber-filled vegetables.
Why It Works
- Versus pan-seared salmon: Less mess, hands-free cooking
- Versus multi-dish meals: Everything roasts on one pan
- Versus traditional sheet pan dinners: Brighter, fresher flavor with lemon and herbs
It’s the ultimate healthy dinner shortcut that doesn’t taste like one.
Healthy One Pan Salmon Supper is everything we love about clean cooking: quick, simple, beautiful, and nutrient-rich. It turns everyday ingredients into a meal that feels restaurant-worthy—with just one pan and less than 30 minutes of your time.