Sometimes (ok, most times), I want a quick & healthy meal that will taste delicious but doesn’t require a lot of prep work or dishes. This is where the one-pan salmon skillet comes in! This gluten-free, dairy-free, sugar-free (aka Whole30 & Paleo) dinner comes together quickly with minimal effort. I like to use cast iron pans as much as possible because they don’t have any toxic Teflon coating, and they also add some iron to your food. The more you use your cast iron, the more of a non-stick coating it builds up, and makes it super easy to clean (just use a little hot water and scrub if necessary – no soap)! You can definitely make this dish on a sheet pan as well if you don’t have a cast iron pan.
If possible, pick a salmon fillet that is wild caught & sustainably sourced so that you are consuming the healthiest option for your body while also having less of an impact on the environment. You will also notice that wild salmon has a brighter pink/red colour to it than farmed salmon. Wild salmon also has a higher protein content, and lower fat/calories than farmed salmon. This is due to the processed fish feed that is fed to farmed salmon.
This one-pan skillet is also super versatile and can be switched up based on whatever veggies you have at home. No broccoli? No problem – use asparagus, or cauliflower, or brussel sprouts… (you get the picture). No sweet potato? Use regular potato, or Japanese sweet potato. Or forget the potato altogether and use butternut squash. You do you! (Just FYI, cooking times may vary slightly depending what vegetables you use.) Now go grab your pan and let’s go!
A super-easy, super-quick, nutritious meal – all in one pan!
- 1 small sweet potato
- 1 cup broccoli
- 1 fillet wild sockeye salmon
- 2 tbsp oil of choice (avocado, olive, coconut)
- your choice of seasoning (Mrs. Dash, seasoning salt, etc.)
Preheat your oven to 425 degrees Fahrenheit. If you are using a cast iron skillet, make sure that it is well-seasoned, and/or feel free to coat it with a thin layer of oil prior to cooking. If you are using a sheet pan, line it with parchment paper.
Peel (optional) the sweet potato and dice into small chunks. Cutting them relatively the same size will ensure even cook times. Toss with 1 Tbsp of oil and sprinkle on the seasoning of your choice.
Arrange the diced sweet potato in a single layer, spread over the whole pan. Pop it into the pre-heated oven for 10 minutes.
While the potato is in the oven, cut your broccoli into smaller florets if not already chopped. Toss with 1 Tbsp oil and sprinkle on the seasoning of your choice – just as done for the potatoes. Sprinkle the same seasoning on the top of your salmon fillet as well.
After the 10 minutes is up, take the pan out of the oven and move all the sweet potato to one section of the pan. Add in the prepared broccoli and the salmon fillet skin side down. Place the pan back into the oven for 15 minutes (or until the salmon is pink and flakes easily with a fork). Time may vary slightly depending how thick your salmon fillet is.
Remove pan from the oven and serve hot. This meal tastes delicious with fresh lemon juice squeezed over top but would also be amazing with Dijon mustard or balsamic vinaigrette. Enjoy!
I like to use infused olive oils for an extra burst of flavour. A couple of my favourites are the garlic and also the cilantro & onion extra virgin olive oils from Frescolio. High quality olive oil also has a higher smoke point than traditional, store-bought olive oil.
I love lemon & pepper on my salmon so for this recipe I opted to use the Mrs. Dash Lemon Pepper seasoning (which is also sugar-free)!
Tip: I like to buy the pre-chopped bag of broccoli from Costco. It makes it easier and less messy! Plus for the price, you are getting a lot more broccoli florets vs stem.