Name: Sheet-Pan Salmon with Sweet Potatoes & Broccoli
Total time: 45 min
Ingredients: 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; 0.5 teaspoon salt, divided; 0.25 teaspoon ground pepper, divided; 4 cups broccoli florets (8 oz.; 1 medium crown); 1.25 pounds salmon fillet, cut into 4 portions; 2 limes, 1 zested and juiced, 1 cut into wedges for serving; 0.25 cup crumbled feta or cotija cheese; 0.5 cup chopped fresh cilantro

Active Time:

30 mins

Additional Time:

15 mins

Total Time:

45 mins

Servings:

4

Yield:

4 servings

Nutrition Profile:

Diabetes-Appropriate Nut-Free Healthy Aging Omega-3 Soy-Free High-Protein Gluten-Free

Jump to Nutrition Facts

Nutrition Notes

Is Salmon Healthy?

Salmon is a nutrition powerhouse! It will provide you with plenty of protein, vitamin B12, selenium, potassium, antioxidants and heart-healthy omega-3s. Omega-3s have been shown to protect the heart, reduce inflammation, improve cognitive function, protect the eyes and improve mental health. The other compounds in salmon have been linked to healthier red blood cells, improved blood pressure, protection from harmful UV rays and free radicals, boosted immunity and improved mood.

Is Broccoli Good for You?

While the smell of broccoli can be a turn-off for some, broccoli has some amazing health benefits. As a cruciferous vegetable, broccoli contains cancer-prevention and cancer-fighting compounds and immunity-boosting properties. It will also help protect your skin and bones and lower blood pressure. In just 1/2 cup of broccoli, you'll get about 2 grams of fiber and 21% of your day's worth of folate.

Tips from the Test Kitchen

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.

Cubed sweet potatoes on a sheet-pan — Photography: Caitlin Bensel, Food Styling: Emily Nabors Hall

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.

Frequently Asked Questions

Can I Make Sheet-Pan Salmon with Sweet Potatoes & Broccoli Ahead?

Yes, you can! After cooking, cool it completely and refrigerate in an airtight container for up to 3 days.

Additional reporting by Jan Valdez and Carrie Myers

Ingredients

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)
1 ¼ 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

Preheat oven to 425 degrees F. Line a large rimmed baking sheet with foil and coat with cooking spray.
Combine mayonnaise and chili powder in a small bowl. Set aside.

Photography: Caitlin Bensel, Food Styling: Emily Nabors Hall
Toss sweet potatoes with 2 tsp. oil, 1/4 tsp. salt, and 1/8 tsp. pepper in a medium bowl. Spread on the prepared baking sheet. Roast for 15 minutes.
Meanwhile, toss broccoli with the remaining 2 tsp. oil, 1/4 tsp. salt, and 1/8 tsp. 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 salmon in the center of the pan and spread the broccoli on either side, among the sweet potatoes. Spread 2 Tbsp. 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.

Photography: Caitlin Bensel, Food Styling: Emily Nabors Hall
Meanwhile, add lime zest and lime juice to the remaining 1 Tbsp. mayonnaise; mix well.
Divide the salmon among 4 plates and top with cheese and 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.

photography / Caitlin bensel, Food Styling / Emily Nabors Hall

Equipment

Large rimmed baking sheet

Originally appeared: 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.