Healthy Dinner in One Pan

Salmon with Broccoli

January 12, 2015   21 Comments

How easy can you make getting dinner on the table? Can you make it faster than you can dial delivery?

I ask this question because I used to love to dial for take-out. San Francisco, a town with lovely food, made it easy for my kitchen to remain clean and my wallet to be empty.

Now I live in a place where there aren’t many options for take-out and I am forced to walk in the door from work and have dinner on the table in no time flat (on the nights it is MY night to cook).

My strategy after I walk in the door is now a habit on crazy nights:

  1. Turn on the oven to 500 F
  2. Pet dog, kiss kids (if they let me) and partner (he always lets me)
  3. Get out roasting pan, cutting board, and get crackin’

The meal above is simple, healthy, and everyone in my family will eat it. I bought some salmon fillets and thawed them in the fridge overnight so they are ready to go.

You can make this recipe with your favorite roasted vegetable if you don’t love broccoli such as kale, Bok Choy, Brussels sprouts, etc.

The best part is there is only one pan to clean and if you line it with aluminum foil then clean up is a SNAP. Take that pizza delivery guy!

What is your favorite fast meal?

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Roast Broccoli and Salmon Recipe

Makes 4 servings

2 pounds broccoli
2 tablespoons extra-virgin olive oil
salt and pepper (to taste)
4-4 ounce fillets of salmon
1 lemon, cut into wedges

Preheat oven to 500F. Cover the bottom of a large rimmed baking sheet with aluminum foil. Place sheet in oven while oven heats up.

Cut crowns into 4 wedges. Place broccoli in large bowl and add olive oil, salt and pepper. Toss to combine. When oven is heated, place broccoli on baking sheet and roast for 8 minutes.

While broccoli is roasting, prepare salmon fillets by drying them and sprinkling on some salt and pepper.

Add the salmon on top of the broccoli after the initial 8 minutes of cooking, and roast for an additional 8 minutes until salmon is cooked through.

Remove from oven and squeeze a few lemon slices over the top. Serve immediately.

One salmon fillet and ½ pound of broccoli is 287 calories, 14.8 g fat, 2.0 g saturated fat, 15.1 g carbohydrates, 3.9 g sugar, 28.4 g protein, 5.9 g fiber, 125 mg sodium, 6 Points+

Points values are calculated by Snack Girl and are provided for information only.
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First 20 Comments: [ see all 21 ]

Not a salmon fan. Woukd this work with thin chicken strips?

on January 12, 2015

Valerie I think boneless, skinless chicken thigh strips might be a better choice here. They might take longer than 8 min. so check with an instant read thermometer. They should reach 160.degrees.

on January 12, 2015

I love salmon! This looks fantastic. I would also have to have a starch so I can add rice. Yum!

on January 12, 2015

Sounds quick and good! I think I need more calories, of to be satisfied and not be tempted to pick on less nutrition-packed stuff later. I'd add 1/2c brown rice, small sweet potato or baked white potato. I'd also probably sprinkle the oven bake with my home-made breadcrumbs and dried dill on the fish. I usually have a 600 calorie main meal and I love fish of all kinds esp. wild salmon! Its so quick and delicious!

on January 12, 2015

Well, Snack Girl, I certainly feel like kissing you seeing this recipe! It is healthy, looks scrumptious and will keep me from dialing or picking up otherwise greasy, expensive stuff on a tired, rushed night to get dinner on the table. I also thank Debbie and Barb L for the chicken and rice or potato suggestions. Bon Apetit, everyone and thanks!!

on January 12, 2015

I love salmon and quick easy meals definitely gonna make this one

on January 12, 2015

I think chicken would work here but I need to work out the timing. I know there are a lot of people who find fish too expensive or don't like it. I will work on it! Thanks for the comments!

on January 12, 2015

My favorite fast meal is something I prepared ahead in the slow cooker! Usually something with beans, corn, vege crumbles or ground turkey. Or your Tuesday taco recipe with a spinach salad.

on January 12, 2015

Can the fish be placed right on the pan instead of on top of the broc?? The thought of fish skin residue on my beloved broccoli makes me nervous (and nauseous).

on January 12, 2015

Thanks so much for this recipe. Definitely a winner.

on January 12, 2015

@Kim - Yes! Move the broccoli over and put the fish on the pan. Thanks for your question!

on January 12, 2015

Can frozen vegetables do ?

on January 12, 2015

Thanks! I'll bet you are right since they have more fat

on January 12, 2015

Love this, but I am having trouble finding salmon that I can trust has not touched shellfish (I have a deathly allergy to it). I have had bad experiences at grocery stores where the meat dpt. people are not careful how they wrap and display the various fish/shellfish. Any ideas where I could get safe salmon?

on January 12, 2015

It's expensive but you can order wild caught salmon directly from Alaska.Another choice might be the frozen section at your grocery store. You could jot down the name of the distributor and try contacting them.I know Wegman's is very careful handling their seafood. My Wegman's has a wild caught case that is removed from any shellfish. Best of luck!

on January 12, 2015

Forgot to ask---WHERE can u buy salmon that doesn't have Mercury ?? And I thank you ahead of time , you put so much work into helping us !

on January 12, 2015

Sometimes (like yesterday) I make a fast meal of tomato soup and grilled cheese. I like TrJoes org creamy tom soup and keep sliced chiabatta in freezer (for portion control). I also keep my cheddar, sliced in freezer for the same reason. Its not as healthy as your fast meal but is very filling and quick. Also, I get fast food inspiration from WHFOODS.org and love todays recipe because its fast and I love sweet potatoes and greens but I never knew they were so packed with vitamins etc. Maybe someone else might enjoy this idea:
http://whfoods.org/genpage.php?tname=recipe&dbid=186

on January 14, 2015

I love this! Anyway I can get a healthy dinner on the table for my family after a long work day is a winner in my book! I think I will try this but with some bok choy, and even try it out with chicken! Thanks

on January 19, 2015

karen, if you live near an orthodox Jewish community, try purchasing fish at a kosher fish store. Since shellfish is not kosher, the entire fish section should be ok for you.
Also, if you want to try sushi, kosher sushi will never contain shellfish.

on January 25, 2015

We do not have a Jewish population here at all but that is a good idea! I will remember that. I think I will most likely need to buy it online and have it shipped. Does anyone remember what the healthiest kind of salmon is?

on January 26, 2015

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