Greek Sheet Pan Salmon and Asparagus Recipe – Nutritious Mediterranean Dinner

Greek sheet pan salmon and asparagus is a dinner dish that combines the rich, savory flavors of Mediterranean cuisine. This meal uses fresh salmon fillets and tender asparagus spears, both seasoned with a mix of olive oil, garlic, lemon, and herbs like oregano and dill. Everything cooks together on a single pan in the oven, making it an easy option for a healthy, balanced meal.

Why Choose This Dish?

Greek sheet pan salmon and asparagus offers numerous benefits. First, it’s simple to prepare since all ingredients cook on one pan in the oven, reducing the required cleanup time. Additionally, salmon is rich in omega-3 fatty acids, improving heart health, while asparagus provides essential vitamins and antioxidants. The combination of flavors and the nutritious profile makes this dish a delicious and healthy choice for dinner.

Ingredients and Substitutions

Essential Ingredients for the Recipe

You’ll need fresh, high-quality components to make Greek sheet pan salmon and asparagus. The ingredients are:

• Salmon Fillets: Four 6-ounce pieces
• Asparagus: One pound, trimmed
• Olive Oil: Three tablespoons
• Garlic Cloves: Four, minced
• Lemon: One, juiced and zested
• Dried Oregano: Two teaspoons
• Fresh Dill: Two tablespoons, chopped
• Salt and Pepper: To taste

Recommended Substitutions

To accommodate various diets and preferences, consider these substitutions:

• Protein Alternatives: Replace salmon fillets with chicken breasts or tofu for a different protein source.
• Vegetable Variants: Use green beans or broccolini in place of asparagus for a similar nutrient profile.
• Oil Options: Swap olive oil with avocado oil for a different flavor and similar health benefits.
• Herb Choices: Substitute oregano with thyme or rosemary, and dill with parsley or cilantro if preferred.
• Garlic Alternatives: Use garlic powder if fresh cloves are unavailable, adjusting the quantity to half a teaspoon per clove.

These substitutions ensure the dish remains flavorful and nutritious, catering to various tastes and dietary needs.

Step-by-Step Cooking Guide

Preparing the Ingredients

Ensure all ingredients are fresh and readily available. Start by washing the salmon fillets under cold water, then pat them dry with paper towels. Trim the asparagus by snapping off the woody ends, leaving the tender stalks. Mince the garlic cloves and zest the lemon. Measure out olive oil, oregano, dill, salt, and pepper to keep everything organized.

1. Wash the salmon fillets.
2. Trim the asparagus ends.
3. Mince the garlic cloves.
4. Zest the lemon.
5. Measure olive oil, oregano, dill, salt, and pepper.

Cooking Process

Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper for easy cleanup. Arrange the salmon fillets and asparagus on the sheet pan, ensuring some space between each piece for even cooking. Drizzle the olive oil over the salmon and asparagus, then sprinkle minced garlic, lemon zest, oregano, dill, salt, and pepper evenly.

1. Preheat oven to 400°F (200°C).
2. Line baking sheet with parchment paper.
3. Arrange salmon fillets and asparagus.
4. Drizzle olive oil over the ingredients.
5. Sprinkle garlic, lemon zest, oregano, dill, salt, and pepper.

Bake the sheet pan in the preheated oven for 15-20 minutes, or until the salmon flakes easily with a fork and the asparagus is tender yet slightly crisp. If necessary, broil for an additional 2-3 minutes for a golden finish. Serve immediately, garnished with extra lemon wedges if desired.

1. Bake for 15-20 minutes.
2. Check for flaking salmon and tender asparagus.
3. Broil for 2-3 minutes if needed.
4. Serve immediately with garnished lemon wedges.

This step-by-step cooking guide simplifies the preparation and cooking processes, ensuring a flavorful, nutritious Greek sheet pan salmon and asparagus dish every time.

Nutritional Benefits

Health Benefits of Salmon

Salmon is rich in omega-3 fatty acids, which support heart health. These fatty acids reduce inflammation, which benefits cardiovascular health. Salmon also provides high-quality protein, essential for muscle repair and growth. A 100-gram serving offers about 20 grams of protein. Selenium, another component of salmon, functions as an antioxidant to protect cells from damage. Furthermore, salmon is a good source of vitamin D, which promotes bone health by aiding calcium absorption.

Health Benefits of Asparagus

Asparagus contains numerous vitamins and minerals. It’s especially high in vitamin K, which plays a critical role in blood clotting and bone health. A 100-gram serving offers about 57% of the recommended daily intake of vitamin K. Asparagus is also a good source of vitamin A, which supports vision, immune function, and skin health. The fiber content in asparagus aids digestion, with each serving providing around 2.1 grams of dietary fiber. Additionally, asparagus has antioxidants like vitamin E, C, and glutathione, which help combat oxidative stress.

Serving Suggestions

Ideal Side Dishes

Serve Greek sheet pan salmon and asparagus with complementary side dishes to round out the meal. Quinoa or couscous offers a hearty, gluten-free option rich in protein and fiber. Greek salad, featuring tomatoes, cucumbers, red onions, olives, and feta cheese, adds refreshing flavors and textures. Roasted potatoes, seasoned with olive oil, garlic, and herbs, provide a comforting accompaniment. Tzatziki sauce, made from yogurt, cucumber, garlic, and dill, enhances the Mediterranean essence of the dish.

Presentation Tips

Enhance visual appeal by arranging the salmon and asparagus on a large, attractive serving platter. Place the salmon fillets in the center, flanked by the vibrant green asparagus. Garnish with lemon wedges and fresh dill for color and added zest. Sprinkle feta cheese crumbles over the asparagus for a savory touch. Serve side dishes in separate bowls or smaller platters to keep the table organized and inviting. Use a crisp white tablecloth and some fresh flowers to create an elegant dining experience.

Conclusion

Greek sheet pan salmon and asparagus is more than just a meal; it’s a delightful fusion of flavors and nutrition. With its rich omega-3 fatty acids and essential vitamins, this dish supports your health while pleasing your palate. Pair it with complementary sides and a beautiful presentation to elevate your dining experience. Enjoy the simplicity and elegance of this Mediterranean-inspired dinner, perfect for any occasion.