Easy Sheet Pan Salmon & Brussels Sprouts (30 Min!)

Introduction: Is Your Weeknight Dinner Routine Taking Too Long?

Did you know that the average American spends 37 minutes preparing dinner on weeknights? That's precious time you could be spending with family or unwinding after a busy day. If you're looking to reclaim some of that time without sacrificing nutrition or flavor, this sheet pan salmon recipe is your answer. Ready in just 30 minutes and packed with omega-3 fatty acids and fiber, this simple yet elegant meal combines perfectly roasted salmon with caramelized brussels sprouts—all on one pan for minimal cleanup. Let's transform your weeknight dinner routine with this effortless sheet pan salmon recipe that doesn't compromise on taste or nutrition!

Ingredients List

For the Salmon:

• 4 salmon fillets (6 oz each), skin-on, preferably wild-caught
• 2 tablespoons olive oil
• 3 cloves garlic, minced
• 1 lemon (half juiced, half sliced)
• 1 tablespoon fresh dill, chopped (or 1 teaspoon dried)
• 1 teaspoon paprika
• Salt and pepper to taste

For the Brussels Sprouts:

• 1 pound brussels sprouts, trimmed and halved
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• 2 teaspoons maple syrup
• 1 teaspoon red pepper flakes (optional)
• Salt and pepper to taste

Substitution Options:

• Swap salmon for trout or cod (adjust cooking time accordingly)
• Replace brussels sprouts with asparagus or broccoli florets
• Use honey instead of maple syrup
• Substitute dried herbs if fresh aren't available (use 1/3 the amount)

Timing

• Preparation Time: 10 minutes (includes trimming brussels sprouts and seasoning salmon)
• Cooking Time: 20 minutes
• Total Time: 30 minutes (25% faster than the average fish and vegetable dinner recipe)

The beauty of this sheet pan dinner lies in its efficiency—while many similar recipes require pre-cooking vegetables or multiple cooking vessels, this method streamlines everything onto one pan with perfectly synchronized cooking times.

Step-by-Step Instructions

Step 1: Preheat and Prep

Preheat your oven to 425°F (220°C) and line a large rimmed baking sheet with parchment paper or foil for easier cleanup. This high temperature ensures caramelization for the brussels sprouts while quickly cooking the salmon to juicy perfection.

Step 2: Prepare the Brussels Sprouts

In a medium bowl, toss halved brussels sprouts with olive oil, balsamic vinegar, maple syrup, optional red pepper flakes, salt, and pepper. The vinegar and maple syrup create a sweet-tangy glaze that will caramelize beautifully in the oven. Arrange the sprouts cut-side down on two-thirds of the prepared baking sheet for maximum browning.

Step 3: Season the Salmon

In a small bowl, combine olive oil, minced garlic, lemon juice, paprika, salt, and pepper. Place the salmon fillets skin-side down on the remaining third of the baking sheet. Brush the oil mixture generously over the fillets, then sprinkle with fresh dill. Place lemon slices on top of or around the salmon.

Step 4: Roast to Perfection

Place the sheet pan in the preheated oven and roast for 15-20 minutes. The exact time will depend on the thickness of your salmon fillets and your desired doneness. The salmon is ready when it flakes easily with a fork but still remains moist inside (internal temperature of 125-130°F for medium-rare or 135-140°F for medium).

Step 5: Serve and Garnish

Remove from the oven and let rest for 2-3 minutes. This resting period allows the juices to redistribute within the salmon, ensuring maximum moisture. Garnish with additional fresh dill and lemon wedges before serving.

Nutritional Information

Per serving (1 salmon fillet with ¼ of brussels sprouts):

• Calories: 385
• Protein: 34g
• Carbohydrates: 12g
• Dietary Fiber: 4g
• Sugars: 3g
• Fat: 22g (healthy omega-3 fatty acids from salmon)
• Saturated Fat: 3g
• Sodium: 320mg
• Potassium: 890mg
• Vitamin C: 65% DV
• Calcium: 6% DV
• Iron: 15% DV

This meal provides over 100% of your daily recommended vitamin D and B12 intake from the salmon, while the brussels sprouts contribute significant amounts of vitamin K and C.

Healthier Alternatives for the Recipe

This recipe is already nutrient-dense, but here are some modifications to suit different dietary needs:

• Lower Calorie Option: Use 4-5 oz salmon fillets and increase the brussels sprouts portion
• Lower Carb Version: Omit the maple syrup and replace with a dash of monk fruit sweetener
• Dairy-Free/Gluten-Free: The recipe is naturally free of both (just double-check your seasonings)
• Lower Sodium: Reduce added salt and use herbs and citrus to enhance flavor
• Anti-Inflammatory Focus: Add 1 teaspoon turmeric to the salmon seasoning and increase the olive oil slightly

Serving Suggestions

Transform this simple sheet pan dinner into a restaurant-worthy meal with these serving ideas:

• Serve over a bed of cooked quinoa or brown rice for a complete meal
• Add a side of lemon-garlic yogurt sauce for dipping
• Pair with a crisp white wine like Sauvignon Blanc or Pinot Grigio
• For a heartier meal, add roasted sweet potato chunks to the sheet pan
• Include a simple side salad with vinaigrette dressing for a fresh contrast

Common Mistakes to Avoid

1. Overcrowding the Pan: Give your ingredients space! Overcrowding leads to steaming instead of roasting, resulting in soggy brussels sprouts.
2. Inconsistent Vegetable Sizes: Cut brussels sprouts to similar sizes for even cooking.
3. Overcooked Salmon: Studies show that most home cooks overcook salmon by 8-10 minutes. Remember, it continues cooking slightly after removal from oven.
4. Not Patting Salmon Dry: Always pat salmon dry before seasoning for better flavor absorption and texture.
5. Skipping the Parchment/Foil: This simple step makes cleanup significantly easier and prevents sticking.

Storing Tips for the Recipe

• Refrigeration: Store leftovers in an airtight container for up to 2 days. The salmon quality decreases significantly after 48 hours.
• Reheating: Gently warm in a 275°F oven for 10-15 minutes to prevent drying out. Microwaving is not recommended as it can make salmon rubbery.
• Meal Prep: You can prepare the brussels sprouts mixture up to 24 hours in advance and store in the refrigerator.
• Freezing: While possible, freezing is not recommended as it significantly changes the texture of both the salmon and brussels sprouts.

Conclusion

This 30-minute sheet pan salmon and brussels sprouts recipe proves that weeknight dinners can be both nutritious and delicious without demanding hours in the kitchen. With just one pan to clean and minimal active cooking time, you'll gain back precious minutes in your evening routine without compromising on flavor or nutrition. The combination of omega-rich salmon and fiber-packed brussels sprouts creates a satisfying meal that supports your health goals while delighting your taste buds.

Give this recipe a try next time you're facing the "what's for dinner?" question, and experience how simple ingredients transformed through smart cooking techniques can create a meal worthy of any special occasion. Share your results with us, and don't forget to experiment with the variations to make this versatile recipe your own!

FAQs

Can I use frozen salmon for this recipe?
Yes, but thaw it completely and pat dry thoroughly before cooking. You may need to add 3-5 minutes to the cooking time.

What if I don't like brussels sprouts?
Broccoli, asparagus, or green beans make excellent substitutions and cook in similar timeframes.

How do I know when the salmon is perfectly cooked?
The salmon should flake easily with a fork but still be slightly translucent in the center for maximum moisture. An instant-read thermometer should register 125°F-130°F for medium-rare.

Can I make this recipe for meal prep?
Yes! While salmon is best enjoyed fresh, you can cook this and portion it for up to two days of meals. Reheat gently at a low temperature.

How can I add more flavor if I'm serving picky eaters?
Try using honey instead of maple syrup for the brussels sprouts, and consider adding a light sprinkle of parmesan cheese during the last 5 minutes of cooking.

Is this recipe suitable for special diets?
This recipe is naturally paleo, keto-friendly (omit the maple syrup), gluten-free, and dairy-free, making it versatile for various dietary needs.

Can I use different seasonings?
Absolutely! Try Italian herbs, cajun seasoning, or even a teriyaki glaze for variation.