Parmesan Salmon Sheet Pan

EASY ASSEMBLY, QUICK COOK TIME!

This Parmesan Salmon Sheet Pan is one of the most simple and tasty ways to cook salmon. And the best part? Few ingredients which makes for an easy assembly and clean up. It is a healthy dinner that is naturally low carb, high protein, and satisfying. It is the perfect choice for a light and refreshing week night dinner!

Parmesan Salmon Sheet Pan

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Parmesan Salmon Sheet Pan
Yield: 3-4 servings
Author: Chelsea Rice

Ingredients:

  • 1 lb salmon (3-4 salmon fillets)
  • 1 lb asparagus, ends trimmed
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 tbsp olive oil
  • 6 garlic cloves, minced
  • 1/2 cup Parmesan cheese, shredded
  • Fresh or dried parsley, to garnish

Instructions:

  1. Preheat oven to 400 degrees F. Line baking sheet with parchment paper (make sure the parchment paper packaging says that it’s safe to use at 400 degrees F).
  2. Pat salmon dry. Brush with 2 tbsp of olive oil on all sides. Season with salt and pepper. 
  3. Place the salmon, skin side down, on the parchment paper lined baking sheet. 
  4. Coat asparagus with 1 tbsp olive oil and season with salt and pepper. Place around salmon on a baking sheet.
  5. Spread minced garlic on top of the salmon and the asparagus. Top with shredded Parmesan cheese.
  6. Bake the salmon in the preheated oven at 400 F for 15-20 minutes.
  7. Garnish with parsley.  Enjoy warm and fresh!

Calories

332

Fat (grams)

17

Carbs (grams)

10

Fiber (grams)

4

Protein (grams)

39
These nutrition figures should be considered estimates. Varying factors such as product types or brands purchased, natural fluctuations in foods, and the way ingredients are processed change the effective nutritional information in any given recipe.
Created using The Recipes Generator

“I like salmon, I just don’t know how to cook it”

Want to know a little secret? Up until this year I actually didn’t like seafood. Yep…you heard me right. A dietitian not liking seafood? We all have our nutrition challenges! Then I discovered sheet pan recipes and experimented with cooking salmon with a variety of seasonings and toppings. Let me tell you, my life has now been changed! Although my taste buds are still adjusting to some seafood flavors, this has become a new go-to meal in our household. I am here to help you learn how to shop and cook for seafood so this too can become one of your family favorites!

Shopping for salmon—Wild Caught OR Farm Raised?

  • Farmed salmon are fish stocks kept in netted pots. Farmers control breeding, feeding, and provide medicine if needed. Wild salmon live and breed in their native bodies of water.
  • Environmental and chemical contaminants affect both wild and farmed salmon.
    • The level of contaminants in farmed salmon varies from location to location and depends on their diet. Exposure to pollutants is still a risk for wild salmon, but studies may not always capture the level of risk.
  • Farmed salmon can contain more fat than wild salmon.The fat may be more visible and farmed salmon may look rounder in shape.
  • Wild salmon are seasonal and sometimes only available in the summer. They may have a wider variety of color as they have a different diet to farmed salmon.
  • Takeaway: Typically, wild salmon are nutritionally better and have a lower impact on the environment. Although both wild and farmed salmon are generally safe to eat and are excellent sources of nutrients. Your purchase of salmon may be determined by the availability at your local store and your food budget (farmed salmon tends to be less expensive)

All of your salmon questions answered:

  • Do I need to remove the skin before baking?
    • It is not necessary to remove the skin before baking it in the oven. In fact, it helps retain the fat and flavor and is best if left on.
  • Can I use frozen salmon?
    • If using frozen fish, make sure you defrost it completely before baking in oven.
    • If cooked directly from frozen you will end up with quite a bit more liquid (water) and it may not cook evenly, which may make it unsafe to eat.
    • Fresh salmon usually provides a better taste and texture, although having frozen salmon for a quick meal or back up option is okay too.
  • I am not a salmon fan – can I use another type of fish?
    • Absolutely! A white fish would also work great with this recipe, such as cod, tilapia, or mahi mahi.

I CAN’T WAIT TO SEE YOU TRY IT!

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