Spicy Crunchy Salmon and Broccoli Sheet Pan Meal
A healthy complete dinner prepared on one sheet pan. Heart-healthy wild salmon and perfectly roasted antioxidant-rich broccoli.
Servings: 2 servings
Calories: 383kcal
Equipment
- Large Sheet Pan
Ingredients
- 2 4-6 ounce wild salmon filets
- 4 cups broccoli florets
- 2 tbsp mayonnaise
- 1 tsp sriracha sauce
- 1/2 tsp lime juice
- 2 tbsp panko breadcrumbs
- 2 tbsp extra virgin olive oil
- zest from one lime
- sea salt and black pepper
Sesame Cucumber Salad
- 3 cups sliced cucumber about 4 small Kirby cucumbers
- 2 tbsp rice wine vinegar
- 2 tsp toasted sesame oil
- 1 tbsp toasted sesame seeds
- pinch crushed red pepper flakes (optional)
Instructions
- Preheat oven to 400°
- In a medium bowl toss together broccoli florets, olive oil, lime zest, and a generous pinch of salt and pepper. Arrange on a large baking sheet and place in oven for 5 minutes.
- While broccoli is in the oven, combine mayonnaise, sriracha sauce, and lime juice in a small bowl and whisk to combine. Spread mayo mixture evenly over 2 salmon filets and top with panko breadcrumbs (you should need about 1 tbsp breadcrumbs for each piece of salmon)
- After 5 minutes remove broccoli from the oven and using a spatula, create some room in the center of the sheet pan for the salmon. Gently place the salmon on the sheet pan and return to the oven for 8 minutes.
- Remove from the oven and serve immediately. Feel free to add an extra squeeze of fresh lime juice onto each piece of salmon.
Sesame Cucumber Salad
- In a medium bowl whisk together sesame oil and rice wine vinegar, toss cucumbers in dressing and top with crushed red pepper and toasted sesame seeds.
Notes
Cook Time for Salmon, this is for a 4-6 ounce piece of salmon. If you use a larger filet you may need to increase cooking time slighlty. Wild salmon cooks quickly and can become dry quite easily. My recommendation is to undercook slightly to retain moisture.
- 6 minutes for rare
- 8 minutes for medium-rare
- 10 minutes for medium
- 12 minutes for medium well salmon (I don't recommend cooking beyond 15 minutes)
Nutrition
Serving: 1serving | Calories: 383kcal | Carbohydrates: 20g | Protein: 8g | Fat: 32g | Saturated Fat: 5g | Cholesterol: 6mg | Sodium: 277mg | Potassium: 613mg | Fiber: 6g | Sugar: 4g | Vitamin A: 1134IU | Vitamin C: 164mg | Calcium: 143mg | Iron: 2mg
