Meg's Meal Planning

Salmon

Healthy Pan Seared Salmon with Mango Salsa

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Pan seared salmon with a mango, red pepper, and red onion salsa is fresh, healthy, and delicious. Transport yourself to a Caribbean beach with this easy dinner idea. 

pan seared salmon

The warm weather is slowly coming to Connecticut. We just had our first Spring day in the 70’s and I’m already thinking of my garden and all the fresh, homemade salsa! Last year I grew tomatoes and peppers and used them both in my peach salsa and blueberry basil salsa.

I wanted to grill the salmon for this recipe, but my husband claims I didn’t ask him to make sure we had gas for the grill. It’s what I like to call selective hearing! Oh well, it all worked out because pan searing this salmon then finishing it in the oven is my favorite way to cook salmon if its not on the grill. Plus, it allowed me to prep the salsa at the same time, making this a 30-minute meal!

salmon with mango salsa

To find the recipe for the blackened salmon, click here. Prepare it exactly as follows and pair it with this tasty mango salsa for a quick and fun dinner!

Healthy Pan Seared Salmon with Mango Salsa
 
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Pan seared salmon with a mango, red pepper, and red onion salsa is fresh, healthy, and delicious. Transport yourself to a Caribbean beach with this easy dinner idea.
Author:
Recipe type: Appetizer, Salsa
Cuisine: American
Serves: 2-3
Ingredients
  • 1 cup mango, diced
  • 1 cup red bell pepper, diced
  • ¼ cup red onion, diced
  • 2 tbsp lime juice
  • 1 tbsp fresh cilantro, diced
  • Salt to taste
Instructions
  1. Mix mango, red bell pepper, red onion, lime juice, and cilantro in a bowl.
  2. Add salt to taste and stir.
  3. Serve with blackened salmon, chicken, or with tortilla chips.

 

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Healthy pan seared salmon

Six healthy and easy sheet pan meals

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Six easy and healthy sheet pan meals the whole family will love. Roast chicken, pork, steak, salmon, vegetables, and potatoes all at once!

sheet pan fish

Preparing dinner for a family is no easy task, forget worrying about making something healthy for them. What if you could make an easy and healthy dinner that cooks all at the same time? Oh, and clean up is also a breeze. Would you believe me?  You better because that’s what I’m sharing with you today. Five easy and healthy sheet pan meals, plus a sheet pan breakfast.

Until recently, I had no idea there was a difference between a sheet pan and what is more commonly used, a jelly pan. Both are similar in size and shape, but a jelly pan is thinner and can’t withstand the high temperatures that sheet pans can; they warp during cooking. Have you ever heard a loud bang when your pan is in the oven? If you answered yes, you have a jelly pan, not a sheet pan.

A sheet pan is made of aluminum and can withstand high temperatures. It can be used for anything from baking cookies to roasting vegetables. I purchased this inexpensive sheet pan from Amazon and so far I’m loving everything about it.  Another must have when cooking with sheet pans is a silicone baking mat to prevent food from sticking. This is the exact mat I use; it prevents the use of butter, oil, or spray and replaces parchment paper.

sheet pan eggs, potatoes, and chicken sausage

Why sheet pan dinners are the greatest ever: 

  1. All your food cooks together
  2. Keeps clean up to a minimum
  3. No scrubbing pots and pans
  4. Most ingredients can be prepped before hand

Have I convinced you yet? If not, try making one of the following dinner ideas and you will be sold!

  1. Sheet pan balsamic vinegar chicken with roasted Brussel sprouts and prosciutto
  2. Sheet pan steak fatijitas
  3. Sheet pan salmon and roasted vegetables
  4. Sheet pan pork and potatoes with butternut squash
  5. Sheet pan chicken nachos
  6. Sheet pan eggs, potatoes, and chicken sausage

 

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6 sheet pan dinners

 

[This post contains affiliate links, which means if you click on the link and make a purchase, I’ll receive a small commission. Thank you for supporting Meg’s Meal Planning]

Sheet pan salmon and roasted vegetables

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Healthy sheet pan salmon and roasted vegetables. Full of flavor, you’ll love this easy weeknight meal! 

sheet pan fish

Of all the sheet pan dinners, this one is definitely the quickest and the veggies are easy to prep in advance.  I don’t recommend cooking fish in advance; buy salmon the day you are going to cook it. You can substitute different veggies like Brussel sprouts or carrots for the broccoli.

If you want, you can serve this with rice, but I didn’t and we were all plenty full.

sheet pan salmon and veggies

Sheet pan salmon and roasted vegetables
 
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Healthy sheet pan salmon and roasted vegetables. Full of flavor, you'll love this easy weeknight meal!
Author:
Recipe type: Sheet pan
Cuisine: American
Serves: 2
Ingredients
  • 1 cup teriyaki sauce
  • 1 lb salmon
  • 2 cups broccoli, washed and chopped
  • 1 red bell pepper, washed and sliced
  • 1 tbsp olive oil
Instructions
  1. Marinate salmon for 1 hour in teriyaki sauce in fridge. Reserve marinade.
  2. Preheat stove for 350 degrees.
  3. Place baking mat on sheet pan and place salmon in the center. Arrange broccoli and red bell pepper slices around salmon.
  4. Drizzle marinade and olive oil on top of salmon and veggies.
  5. Bake for 15 minutes or until salmon is flaky.

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Sheet pan veggies and salmon

Teriyaki Glazed Salmon

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Asian inspired healthy salmon dish with a flavorful sweet teriyaki sauce. Want it extra spicy? Add red pepper flakes for an extra kick! Served over noodles make it a complete dinner. 

I love experimenting with salmon. One of my favorite ways to enjoy it is on the grill. That smoky char and grill marks gives salmon a great flavor and look. But when grilling isn’t an option, using a cast iron to get an incredible sear is the next best way to prepare salmon. My cast iron has quickly become one of my favorite kitchen tools. There are endless possibilities one can use it for! I’ve made pizza, desserts, pasta dishes, and tacos all in my iron skillet. If you don’t own one, I highly suggest buying one! This is the one I recommend from Lodge.

Teriyaki Glazed Salmon
 
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Asian inspired healthy salmon dish with a flavorful sweet teriyaki sauce
Author:
Recipe type: Dinner
Serves: 2
Ingredients
  • ½ cup low-sodium soy sauce
  • 6 tablespoons orange juice
  • 2 tablespoons rice vinegar
  • 1 teaspoon Dijon mustard
  • ½ teaspoon ground ginger
  • 1 lb salmon
  • ½ box of rice noodles
  • 1 tablespoon cornstarch
  • ½ cup chopped carrots
  • ½ cup frozen edamame
  • 2 tablespoons olive oil
  • Crushed cashew nuts (optional)
  • Red pepper flakes (optional)
Instructions
  1. Preheat oven to 400 degrees.
  2. Mix first five ingredients in a large bowl, stir together. Place salmon in bowl, cover, and let marinate for 20 minutes in the fridge. Save marinade.
  3. Heat olive oil in cast iron skillet. When hot, sear salmon skin side up for 2-3 minutes, flip over and bake in preheated oven 5-7 minutes or until flaky (depends how thick your salmon piece is). During last 3 minutes, add carrots and edamame to cast iron.
  4. Meanwhile, cook pasta according to package directions.
  5. In small sauce pan, pour the reserved marinade and bring to a boil. Once boiling, add cornstarch and simmer until sauce thickens, stirring frequently.
  6. Once salmon is done cooking, transfer to a plate. Add noodles and sauce to cast iron, stir together.

 

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Teriyaki glazed salmon

[This post contains affiliate links, which means if you click on the link and make a purchase, I’ll receive a small commission. Thank you for supporting Meg’s Meal Planning]

Meal plan for week of April 2nd 

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Monday – Salmon on top of a kale and quinoa salad


Tuesday – Eggplant parm


Wednesday – Pork tenderloin with roasted broccoli and mashed potatoes. Season pork tenderloin with salt and pepper and sear in cast iron skillet. Finish cooking in skillet in oven set at 350 degrees for 45 mins or until internal temperature reaches 145.

Thursday – Stuffed chicken with spinach, feta cheese, and sundried tomatoes 


Friday – Pasta with ground sausage