If you’re trying to eat more fish but don’t want a complicated dinner, this sheet-pan salmon is a great place to start. Everything cooks together on one pan in about 20 minutes: tender salmon fillets, sweet cherry tomatoes, zucchini, red onion and a handful of olives, all brightened with lemon, garlic and oregano.
Salmon is one of the best sources of omega-3 fats, and the American Heart Association recommends eating fish, especially fatty fish, about twice a week. Pairing it with colorful vegetables and olive oil gives you a meal that follows the Mediterranean style of eating, which is widely linked to better heart health.
Sheet-Pan Mediterranean Salmon with Vegetables: Recipe at a Glance
Ingredients
- 4 skinless salmon fillets (about 5 ounces each), about 1 inch thick
- 2 cups cherry or grape tomatoes
- 2 medium zucchini, cut into half-moons
- 1 small red onion, cut into thin wedges
- 1/3 cup pitted Kalamata olives, halved
- 3 tablespoons extra-virgin olive oil, divided
- 3 garlic cloves, minced
- 1 teaspoon dried oregano
- 1/2 teaspoon smoked or sweet paprika
- 1/4 teaspoon salt
- 1/4 teaspoon black pepper
- 1 lemon, half juiced and half sliced thin
- 2 tablespoons chopped fresh parsley or dill
Instructions
- Heat the oven to 425°F (220°C). Line a large rimmed baking sheet with parchment paper.
- Add the tomatoes, zucchini and red onion to the pan. Drizzle with 2 tablespoons of olive oil, sprinkle with half the oregano, a pinch of the salt and pepper, and toss to coat. Spread into an even layer.
- Roast the vegetables for 8 minutes so they get a head start.
- While the vegetables roast, mix the remaining 1 tablespoon of olive oil with the garlic, remaining oregano, paprika, lemon juice and the rest of the salt and pepper. Pat the salmon dry and brush the mixture over the tops of the fillets.
- Remove the pan from the oven, push the vegetables to the sides and place the salmon in the center. Scatter the olives over the vegetables and lay a lemon slice on each fillet.
- Roast for 10 to 12 minutes, until the salmon flakes easily with a fork and reaches an internal temperature of 145°F (63°C).
- Sprinkle with fresh parsley or dill and serve right away, with extra lemon wedges if you like.
Why This Recipe Is Good for You
Salmon provides omega-3 fatty acids (EPA and DHA), high-quality protein and vitamin D. Research summarized by the American Heart Association links eating fish about twice a week with a lower risk of heart disease and stroke, especially when fish replaces less healthy choices like processed meats.
The vegetables add fiber, potassium and antioxidants, while extra-virgin olive oil supplies mostly unsaturated fat. This recipe uses only a small amount of added salt, and the olives, lemon and herbs bring plenty of flavor without needing more.
Tips, Swaps and Variations
- Swap the fish: Trout, arctic char or cod work well. Thinner fillets cook faster, so start checking at 7 minutes.
- Change the vegetables: Try bell peppers, asparagus, broccoli florets or green beans. Cut them into similar-sized pieces so they cook evenly.
- Make it a full meal: Serve over brown rice, quinoa or whole-wheat couscous, or with a slice of whole-grain bread.
- Watching sodium? Use half the olives or rinse them first, and skip the added salt.
- Frozen salmon works: Thaw it overnight in the refrigerator and pat it dry before seasoning.
Storage and Leftovers
Store leftovers in an airtight container in the refrigerator for up to 3 days. Leftover salmon is great flaked over a salad or tucked into a whole-grain wrap the next day. Reheat gently in a low oven or enjoy it cold to keep the fish from drying out.
This article is for general information and isn’t medical advice. Talk with your healthcare provider or a registered dietitian about your individual needs, especially if you have a health condition or food allergies.
