Sheet-Pan Salmon with Sweet Potatoes & Broccoli

(60)

The vibrant combo of cheese, cilantro, chili and lime—inspired by Mexican street corn—makes this salmon sheet-pan dinner burst with flavor.

Active Time:
30 mins
Additional Time:
15 mins
Total Time:
45 mins
Servings:
4
Yield:
4 servings
  • This recipe is quick to prepare and easy to clean up, making it ideal for busy weeknights.
  • Salmon is an excellent source of omega-3 fatty acids, plus rich in protein and the antioxidant astaxanthin.
  • Dry salmon before cooking to get a crispy sear and prevent it from sticking to the pan.

This Sheet-Pan Salmon with Sweet Potatoes & Broccoli comes together and cleans up quickly—perfect for busy weeknights. Antioxidant-rich sweet potatoes and broccoli become sweeter and brighter plus gain a little char from roasting, while heart-healthy salmon gets a creamy, smoky-spicy chili-mayo dressing to ramp up its flavor profile. The dressing then receives a flavor boost from lime before being drizzled over everything and joins briny cotija cheese and fresh herby cilantro for the finishing touches. Keep reading for our expert tips, including how to save on prep time.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • Make sure the 4 portions of salmon are all the same thickness so they'll cook at the same rate, and letting them come to room temperature about 15 minutes before cooking will help them cook evenly.
  • Pat the salmon dry with a paper towel before cooking. This will promote a nice crisp sear and help prevent the fish from sticking to the pan.
  • Lining a baking sheet with heavy-duty foil makes cleanup a breeze. Parchment paper can typically withstand temperatures up to 425°F. If you choose parchment paper instead of foil, verify the temperature limit on the box before purchasing.
  • One of the best ways to achieve fine lime zest is to use a Microplane grater. If you don't have one handy, use a box grater or a vegetable peeler. Alternatively, you can use a sharp paring knife to carefully cut the peel, which you can slice further while avoiding the bitter pith.

Nutrition Notes

  • Salmon is an amazing source of heart- and brain-healthy omega-3s—those fatty acids most of us don't get enough of. Salmon also supplies your body with protein and the antioxidant astaxanthin, which helps calm inflammation.
  • Broccoli can have a strong odor, but that is thanks to its disease-fighting compounds. Broccoli is loaded with nutrients, like antioxidants, vitamins and minerals, that fight off cancer and heart disease and support your immune system.
  • Sweet potatoes add to the nutrient-packed nature of this meal. Also loaded with antioxidants, they help reduce inflammation. They're especially high in vitamin A, which supports healthy vision. The fiber in the sweet potatoes and broccoli provides food for your beneficial gut bacteria, which helps them thrive and multiply.
Ingredients for the sheet-pan salmon with sweet potatoes & broccoli recipe

Photography: Caitlin Bensel, Food Styling: Emily Nabors Hall

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Ingredients

Original recipe (1X) yields 4 servings

  • 3 tablespoons low-fat mayonnaise

  • 1 teaspoon chili powder

  • 2 medium sweet potatoes, peeled and cut into 1-inch cubes

  • 4 teaspoons olive oil, divided

  • ½ teaspoon salt, divided

  • ¼ teaspoon ground pepper, divided

  • 4 cups broccoli florets (8 oz.; 1 medium crown)

  • pounds salmon fillet, cut into 4 portions

  • 2 limes, 1 zested and juiced, 1 cut into wedges for serving

  • ¼ cup crumbled feta or cotija cheese

  • ½ cup chopped fresh cilantro

Directions

  1. Preheat oven to 425°F. Line a large rimmed baking sheet with foil and coat with cooking spray.

  2. Combine 3 tablespoons mayonnaise and 1 teaspoon chili powder in a small bowl. Set aside.

    Mayonnaise and chile pepper mixed together in a mixing bowl

    Photography: Caitlin Bensel, Food Styling: Emily Nabors Hall

  3. Toss 2 sweet potatoes with 2 teaspoons oil, ¼ teaspoon salt and ⅛ teaspoon pepper in a medium bowl. Spread on the prepared baking sheet. Roast for 15 minutes.

  4. Meanwhile, toss 4 cups broccoli with the remaining 2 teaspoons oil, ¼ teaspoon salt and ⅛ teaspoon pepper in the same bowl. Remove the baking sheet from oven. Stir the sweet potatoes and move them to the sides of the pan. Arrange 1¼ pounds salmon in the center of the pan and spread the broccoli on either side, among the sweet potatoes. Spread 2 tablespoons of the mayonnaise mixture over the salmon. Bake until the sweet potatoes are tender and the salmon flakes easily with a fork, about 15 minutes.

    Ingredients for the sheet-pan salmon with sweet potatoes & broccoli recipe arranged on a sheet-pan ready to be baked

    Photography: Caitlin Bensel, Food Styling: Emily Nabors Hall

  5. Meanwhile, add lime zest and lime juice from 1 lime to the remaining 1 tablespoon mayonnaise; mix well.

  6. Divide the salmon among 4 plates and top with ¼ cup cheese and ½ cup cilantro. Divide the sweet potatoes and broccoli among the plates and drizzle with the lime-mayonnaise sauce. Serve with lime wedges and any remaining sauce.

    Sheet-Pan Salmon with Sweet Potatoes & Broccoli
    photography / Caitlin bensel, Food Styling / Emily Nabors Hall

Equipment

Large rimmed baking sheet

Frequently Asked Questions

  • How do you buy the freshest salmon?

    When buying fresh salmon fillets, the salmon should be firm to the touch and should bounce back after touching. It should have a mild, neutral smell and not be overly fishy.

  • Why should I roast the sweet potatoes first?

    Give the cubes of sweet potatoes a 15-minute head start to soften in the oven before adding the broccoli and salmon. The broccoli and salmon cook more quickly, so roasting in stages is how everything finishes cooking at the same time.

  • How do I know when salmon is done?

    If you have an instant-read thermometer, insert it into the thickest part of the salmon until it registers 145°F. It's best to use an instant-read thermometer to check for internal doneness, but there are a couple of cues to look for if you don't have one. Salmon is cooked when it turns opaque all the way through and flakes easily with a fork.

  • How should I store and reheat this sheet-pan salmon dish?

    Salmon is always best when prepared fresh. If you need to store it, allow the fish and vegetables to cool completely, then refrigerate them in an airtight container for up to 3 days. To reheat the fish and vegetables, place them on a foil-lined baking sheet. Lightly spritz the fish with water and heat it in a 300°F oven for about 10 minutes. If you prefer using the microwave, cover the fish with a damp paper towel and heat it in short bursts until just warmed through. In both methods, the key is to heat everything carefully and slowly to avoid drying out the fish.

Diabetic Living Magazine, Fall 2020

Nutrition Facts (per serving)

504 Calories
26g Fat
34g Carbs
34g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 4 oz. salmon + 1 1/4 cups vegetables + 2 tsp. sauce
Calories 504
% Daily Value *
Total Carbohydrate 34g 12%
Dietary Fiber 7g 25%
Total Sugars 7g
Protein 34g 68%
Total Fat 26g 33%
Saturated Fat 6g 30%
Cholesterol 83mg 28%
Sodium 642mg 28%
Potassium 1211mg 26%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Jan Valdez,

Jan Valdez has years of experience working in test kitchens, primarily in research and development and product development. Her experience in the Good Housekeeping test kitchen in New York City launched a career in professional test kitchens.

Carrie Myers, M.S.,
Carrie Myers
Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic.
and
Linda Frahm
Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications.