One-Pan Garlic Herb Salmon & Veggies Recipe

Introduction:

One-Pan Garlic Herb Salmon & Veggies is the perfect solution for a delicious, nutritious, and easy-to-make dinner. This recipe combines the richness of salmon with the freshness of vegetables, all infused with a flavorful garlic herb seasoning. Best of all, it’s cooked on a single sheet pan, making clean-up a breeze! Whether you’re cooking for yourself or serving a family, this meal is quick, healthy, and packed with savory flavors that everyone will love.

Ingredients:

For the Salmon:

• 4 salmon fillets (about 6 oz each)
• 2 tablespoons olive oil
• 2 garlic cloves, minced
• 1 tablespoon fresh lemon juice
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon smoked paprika (optional)
• Salt and pepper, to taste
• Lemon wedges, for garnish
• Fresh parsley, chopped (optional, for garnish)

For the Veggies:

• 1 large zucchini, sliced into half-moons
• 1 red bell pepper, sliced into strips
• 1 yellow bell pepper, sliced into strips
• 1 cup cherry tomatoes, halved
• 1 tablespoon olive oil
• 1/2 teaspoon dried oregano
• Salt and pepper, to taste

Instructions:

1. Preheat the Oven: Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper or aluminum foil for easy cleanup.
2. Prepare the Veggies: In a bowl, toss the zucchini, bell peppers, and cherry tomatoes with olive oil, oregano, salt, and pepper. Spread the veggies in a single layer on the prepared baking sheet. Make a little space in the center for the salmon fillets.
3. Season the Salmon: In a small bowl, combine the olive oil, minced garlic, lemon juice, dried oregano, dried thyme, smoked paprika (if using), salt, and pepper. Stir until well combined. Place the salmon fillets in the center of the baking sheet and brush each fillet generously with the garlic herb mixture.
4. Roast in the Oven: Place the baking sheet in the preheated oven and bake for 15-20 minutes, or until the salmon flakes easily with a fork and the vegetables are tender and slightly caramelized. (The salmon should reach an internal temperature of 145°F or 63°C.)
5. Serve: Remove the sheet pan from the oven. Garnish the salmon with fresh parsley and serve with lemon wedges. Serve immediately and enjoy the savory goodness of the garlic herb salmon and roasted veggies.

History:

Salmon has been a staple in many cuisines for centuries, especially in regions where it is abundant, such as the Pacific Northwest of the United States and Scandinavia. The simple technique of roasting fish with herbs and vegetables has roots in Mediterranean cuisine, where fresh, seasonal ingredients are combined to create healthy, flavorful meals. The One-Pan Garlic Herb Salmon & Veggies recipe is a modern adaptation of these age-old traditions, offering a quick and healthy dinner solution with minimal fuss and maximum flavor.

Health Benefits:

• Rich in Omega-3 Fatty Acids: Salmon is an excellent source of omega-3 fatty acids, which support heart health, reduce inflammation, and improve brain function.
• High in Protein: Salmon is also a great source of high-quality protein, essential for muscle building and tissue repair.
• Packed with Vitamins: The veggies provide a variety of vitamins, including vitamin A from bell peppers and vitamin C from tomatoes, both of which are crucial for immune function.
• Low in Carbs: This dish is naturally low in carbohydrates, making it a great option for those following low-carb or keto diets.

Nutrition (per serving, based on 4 servings):

• Calories: 350-400 kcal
• Protein: 35g
• Carbohydrates: 10g
• Fat: 20g
• Sugars: 5g
• Fiber: 3g
• Sodium: 450mg

Note: Nutrition values may vary depending on ingredient quantities and specific brands used.

Conclusion:

One-Pan Garlic Herb Salmon & Veggies is a simple, healthy, and delicious meal that brings together the flavors of the sea and garden in one easy-to-make dish. The garlic herb seasoning elevates the salmon, while the roasted veggies add a perfect balance of sweetness and texture. This recipe is a time-saver, perfect for busy weeknights, and guarantees a satisfying, nutritious dinner that the whole family will love. Plus, with just one pan to clean, it’s a winner in both taste and convenience.

Lovers of the Dish:

This dish is perfect for those who love quick, healthy meals with fresh ingredients. It’s ideal for people following a balanced, low-carb, or high-protein diet, or anyone who enjoys Mediterranean-inspired cooking. One-Pan Garlic Herb Salmon & Veggies is a favorite among families, busy professionals, and anyone looking for a simple yet flavorful dinner option that doesn’t compromise on health or taste.

Let me know if you’d like further variations or any adjustments to this recipe!