One Pan Salmon and Roasted Mediterranean Vegetables

Cooking can often feel like a daunting task, especially on those busy weeknights when time is of the essence, but it doesn’t have to be! In fact, you can whip up a vibrant and nutritious One Pan Salmon and Roasted Mediterranean Vegetables meal in about 40 minutes. Did you know that salmon is not only a delicious option but also a great source of protein, packing around 22 grams per 3-ounce serving? Imagine the aroma of roasted veggies mingling with the rich scent of salmon, creating a feast that’s as pleasing to the nose as it is to the palate.

Print

Why This One Pan Salmon and Roasted Mediterranean Vegetables Never Fails

This one-pan wonder is more than just a quick meal; it’s a flavor-packed delight that will make your weeknight dinners feel like a breeze. The combination of savory salmon and colorful vegetables not only looks beautiful but offers a variety of textures and tastes. It’s simple enough for a weeknight but also impressive enough to serve to guests. Plus, cleanup is a cinch—just one pan means less time scrubbing and more time enjoying your meal.

What You’ll Need

• 1 red onion, peeled, halved, and cut into 1-inch chunks
• 2 medium zucchini, cut in half lengthwise and then sliced into half moons (zucchini are also known as courgettes)
• 2 sweet red peppers, de-seeded and cut into 1-inch pieces
• 1 can chickpeas, drained and rinsed
• 2 tablespoons mild olive oil
• 1 teaspoon Harissa or to taste (check this is gluten-free if required)
• 4 salmon fillets, preferably skinless and boneless
• Chopped flat-leaf parsley to garnish

Let’s Cook

1. Preheat the oven to 400°F (200°C or 180°C for fan ovens).
2. Arrange the onion, zucchini, red peppers, and chickpeas on a baking sheet or sheet pan. An even layer helps everything cook uniformly.
3. Mix the oil and Harissa together in a small bowl. This spice blend will elevate your veggies and salmon.
4. Toss three-quarters of the oil and spice mixture with the vegetables, making sure they’re coated well.
5. Spread the vegetables evenly on the baking sheet and place in the oven for 20 minutes. This initial roasting caramelizes the veggies beautifully.
6. Remove the pan from the oven and toss the vegetables again with a spatula, ensuring even cooking.
7. Nestle the salmon fillets amongst the vegetables. This allows the salmon to absorb that delightful aroma.
8. Brush the salmon with the remaining oil and spice mixture, giving it an extra layer of flavor.
9. Bake for 10 minutes for salmon fillets or 15 to 18 minutes for a side of salmon, until the salmon is cooked through and flakes easily with a fork. A handy tip: check for doneness by gently pressing the salmon with a fork; it should flake easily.
10. Serve garnished with flat-leaf parsley; its fresh taste complements the dish beautifully.

Balanced Bites

This dish serves as a powerhouse of nutrition, boasting a serving size of about four—making it perfect for families. Each serving contains approximately 380 calories, 32 grams of protein, 40 grams of carbs, 12 grams of fat, and 10 grams of fiber. That means you’ll be well-fed and satisfied, without feeling sluggish afterward. The fiber from the chickpeas and vegetables contributes to digestive health, making this meal not only tasty but beneficial too.

Perfect Pairings

For a complete dining experience, serve this salmon alongside a crisp green salad or a side of quinoa to soak up any extra flavors from the pan. A chilled glass of white wine makes for a lovely pairing, elevating the meal further. Consider enjoying this recipe during warmer months for an alfresco dinner; the vibrant colors and tastes echo summer, making it a feast for all senses.

How to Store It Right

Leftovers? No problem! Store any remaining salmon and vegetables in an airtight container and keep them in the fridge for up to three days. If you want to freeze any portion, ensure it’s in a freezer-safe container; it can last up to three months. When it’s time to reheat, place it in the oven at 350°F (175°C) for about 15-20 minutes to regain that fresh-out-of-the-oven feel. A tip for keeping it fresh is to reheat it just until warm, so you don’t overcook the salmon.

Expert Tips

1. For an extra crispy texture on the salmon, you can broil the fish for the last 2-3 minutes of cooking. Keep an eye on it, though—things can go from crisp to char in seconds!
2. Experiment with different vegetables based on what you have on hand; broccoli, asparagus, or cherry tomatoes can add a delightful twist.
3. For a zesty kick, squeeze fresh lemon juice over the dish just before serving. It elevates the entire flavor profile.
4. If you like a little heat, add a few chili flakes into the vegetable mix for an extra zing.
5. Always allow the salmon to sit for a couple of minutes after removing it from the oven; this helps the juices redistribute.

Flavor Experiments

1. Seasonal Twist: In autumn, add butternut squash to the vegetable lineup for a comforting flavor.
2. Gourmet Option: Try marinating the salmon in a miso glaze for a fusion flair.
3. Playful Variation: Replace Harissa with a sweet chili sauce for a touch of sweetness and fun.

Learn from My Mistakes

1. Cooking the salmon too long can lead to dry fish; set a timer and keep an eye on doneness!
2. Not cutting the veggies into uniform sizes can cause some pieces to undercook while others char; aim for consistent chunk sizes.
3. Overcrowding the pan prevents proper roasting; if your veggies are too packed, consider using two pans.
4. Forgetting to season the veggies can lead to bland outcomes; don’t skip on those spices!
5. Not letting the salmon rest can mean losing juices; always let it sit a minute or two before serving.

Creative Second-Day Ideas

1. Transform leftovers into a refreshing salad by combining chopped salmon and vegetables with a light vinaigrette.
2. Make a salmon wrap by placing the salmon and veggies in a whole grain tortilla with some spinach and a drizzle of yogurt dressing.
3. Toss the leftover ingredients into a bowl of pasta for a quick and delicious one-bowl meal.

Curious Cooks Ask

Can I use frozen salmon for this recipe? Yes, frozen salmon works well; just ensure it’s thawed completely before cooking for even results.

What if I don’t have Harissa? You can substitute it with a mix of smoked paprika, cumin, and chili powder for a similar flavor profile.

How do I know when the salmon is done? Salmon is cooked perfectly when it flakes easily with a fork and is opaque in the middle.

Can I grill this instead of bake? Absolutely! This dish also works wonderfully on the grill, just keep the vegetables secure in a grill basket.