Hello friends and happy fall! What a beautiful time of year it is! Back into the routine of managing the logistical nightmare of our kids’ schedules: chauffeuring to and from school, sports, enrichment, volunteer opportunities, assisting with homework, all while taking care of our own agendas, completing work, finding purpose in life, and conquering the world, lol! All of these things are beautiful in and of themselves, but trying to get a wholesome dinner on the table to nourish our families in the midst of all the activity can seem daunting and nearly impossible. And so one of my favorite dinner preparations includes the use of these few kitchen essentials: a sheet pan, parchment paper and any seasonal combination of a protein and vegetables. I find that when I am in a rush to serve dinner, which is often these days, it’s efficient and easy to build a “sheet pan meal” into my weekly meal planning. All that needs to be done is about 10 minutes of prep work of chopping and trimming, then 20 or so minutes of baking time and voila, you’re meal is complete!
For this recipe, I fire up the oven, mix a yummy marinade, drizzle it over both the meat and veggies, or fish in this case, and cook it in the oven on a single pan from 15 to 25 minutes. While the fish and veggies are baking I will often put on a pot of jasmine rice or pearled barley to round out the meal, again, with this accompaniment you boil, cover and walk away until the grain is ready. The cleanup is simple, as you only need to throw away the parchment paper and clean your cutting board and utensils.
Sheet pan meals have become a standard in most homes these days and you will soon realize why. In this case, I use wild caught salmon and organic asparagus. When it’s wild-caught and not farmed, salmon fish is one of the most nutritious foods on the planet. It’s credited with everything from extending the life span to preventing heart attacks and cancer. And not only does the salmon nutrition profile possess one of the highest omega-3 contents of any type of fish, but each serving is also packed with tons of other vitamins, minerals and salmon protein as well.
In recent years, research has continued to unearth a long list of potential salmon health benefits. Studies show that it can do everything from help boost brain function to improve bone and skin health and provides tremendous anti-inflammatory properties. Plus, it’s delicious, easy to add to the diet and can fit into just about any recipe. I personally buy individually wrapped frozen salmon, and defrost just 10 min before using it as this is typically is a last minute meal! For my husband, and perhaps many of my readers, would rather stave than eat salmon and so for him I will throw some cod or chicken breast in the same pan, with the same marinade and follow the same process.
Above all else, experiment! It’s a beautiful thing to step outside your comfort zone and discover new tastes and techniques. As a nutritional health coach my passion lies in bringing ideas to fruition. I love to assist my clients in executing these ideas in their homes and in the kitchen. Feel free to follow me on social media for more ideas like this! @chrissydcoach / Chrissy Davenport Revitalize & Nourish.
Sheet Pan Honey-Dijon Salmon with Asparagus
A quick and easy weeknight dinner recipe for honey mustard salmon and green beans all baked on one sheet pan! You know what that means — easier cleanup!
· 4 (6 oz.) salmon filets
· salt and pepper, just a dash
· 1 Tbs. avocado oil
· 3 Tbs. Dijon mustard
· 3 Tbs. honey or agave
· 2 Tbs. brown sugar
· ½ teaspoon red pepper flakes
· 2 teaspoon minced garlic
· 12 ounces asparagus, cleaned and trimmed (thick white stem removed)
· Parchment paper
1. Position a rack in the center of the oven and preheat the oven to 400ºF. Line a baking sheet with parchment paper, set aside.
2. In a large bowl, combine the avocado oil, Dijon, honey, browns sugar, red pepper flakes, and minced garlic (you will use this mixture for both the fish and green beans).
3. Spread two tablespoons of the sauce on one side of the baking sheet, add the salmon filets then spread another two tablespoons of sauce on top of the fish.
· Alternatively, you can marinate the salmon for a few hours prior to baking by placing the fish and sauce in a shallow dish or Ziplock.
4. Next, place the green beans in the bowl that contains the honey mustard sauce and toss and arrange the beans on the opposite side of the salmon, spread in an even layer on the sheet pan.
5. Allow the salmon to bake for 14-18 minutes or until cooked through. Typically, my salon takes exactly 14 minutes and I let it broil for an extra 1-2 minutes. Baking time will vary depending on the thickness of the filet. If yours is super thick, you may need a little extra time.
6. Serve warm with brown rice or quinoa on the side.