I know I promised more Sheet Pan Dinners…
But, things have been really busy over here in Avocado Grove Nutrition & Wellness world, and I haven’t had much time to cook!
Luckily, I’ve got a guy who knows his way around a stove, and has even learned to always include something green on the plate! (Even if it’s just eggs with spinach.) Oh, the joys of living with a dietitian!
But the other night, I managed to get it together, so at long last…
Maple-Dijon Salmon Sheet Pan Dinner!
Perfect for when you “don’t have time” to cook.
I guarantee you will be able to get this on the table in under 30 minutes, with minimal prep time.
I don’t remember where I got the idea to cook fish like this (Epicurious maybe?).
I get multiple requests for the recipe, and it’s fancy enough for company, but easy enough for weeknight dinners.
The original recipe was made with melted butter and panko, but my version uses olive oil and almond meal, to make it dairy-free and gluten-free. (But, feel free to use the melted butter if you prefer—grass-fed, for the added nutrients!)
It has only 6 ingredients (not counting olive oil, salt, pepper, and garlic powder—you’ve got those in your pantry, right?).
We’ve got wild salmon, a sweet potato, a crown of broccoli, Dijon mustard, maple syrup, and almond meal.
Preheat the oven to 400°F.
Dice the potato into 3/4-inch chunks. Chop the broccoli.
I use 2 pans because I like to get the sweet potatoes extra toasty by giving them extra time in the oven.
Spray both pans with olive oil spray. I also re-stocked my parchment paper stash since last time, so I also used that to make clean-up easier.
Put the salmon & broccoli on one pan. Put the potatoes on the other pan.
Drizzle the broc with olive oil and sprinkle with salt.
Then, spray the potatoes with olive oil spray and sprinkle with salt, pepper, and garlic powder (or whatever seasoning blend you like).
Now, for the sauce: In a small cup, mix the olive oil, mustard, maple syrup, and almond meal until it forms a thick paste. Spread that on the fish.
Obviously, the amounts in this recipe are loose…this made enough for about 3 servings. Make more or less depending on how many you’re people you’re feeding (or if you’re saving some for the next day).
Full disclosure: I cubed up an extra sweet potato as seen in this picture because, well, we had 2, and I figured I could use the leftovers later. Cooking extra of anything that takes a while to cook (especially potatoes, grains, etc.) is a great strategy for quick meals later.
Put it all in the oven for 20 minutes.
Then, take out the pan with the salmon and let it rest. Leave the pan with the potatoes in the oven for 5 more minutes. (Advanced level: Toss the potatoes to get them more evenly roasted.)
After cooking. Oh yeah…check out those toasty potatoes!
That’s it. Put it all on a plate and eat!
It’s packed with anti-inflammatory Omega-3 fatty acids, high in protein, and moderate in low-glycemic carbs that will keep you full without spiking your blood sugar.
Less than 5 minutes of prep, and you’ve got a perfectly balanced dinner on the table (and, depending on how many people you’re feeding, leftovers for later).
Sheet Pan Dinner: Maple-Dijon Salmon
- 1 lb wild salmon
- 1 large sweet potato, diced (2 cups)
- 1 crown crown broccoli, chopped (4 cups)
- 2 tbsp olive oil
- 1 tbsp Dijon mustard
- 1 tbsp maple syrup
- 1/2 cup almond meal
- Garlic powder, to taste
- Salt & Pepper, to taste
- Preheat the oven to 400°F. Spray 2 sheet pans with olive oil spray and/or line with parchment paper.
- Place the salmon and broccoli on one sheet pan. Place the potatoes on a separate sheet pan.
- In a small bowl, combine the olive oil, maple syrup, Dijon, and almond meal until it forms a thick paste. Spread the mixture on the salmon.
- Drizzle additional olive oil over the broccoli and sprinkle with salt, pepper, and garlic powder.
- Spray the potatoes with olive oil spray and sprinkle with salt, pepper, and garlic powder (or spice mix of choice).
- Place both pans in the oven and cook for 20 minutes.
- Remove the pan with the salmon and let sit. Continue cooking the pan with the potatoes for 5 additional minutes.
- Remove from oven, plate, and eat!
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