Garlic Parmesan Roasted Salmon & Broccoli is the ultimate weeknight dinner solution when you need something impressive yet simple. This Quick Healthy Dinner Recipe combines omega-rich salmon with nutritious broccoli on a single sheet pan, creating a perfect balance of protein and vegetables that comes together in under 30 minutes. The crispy parmesan crust and aromatic garlic butter elevate this dish from ordinary to extraordinary, while keeping it accessible for busy families looking for both nutrition and flavor.
Nutritional Benefits
This dish provides an excellent nutritional profile, combining lean protein from salmon with fiber-rich broccoli and the calcium benefits of parmesan cheese.
| Nutrition (Per Serving) | Amount |
|---|---|
| Calories | 425 |
| Protein | 38g |
| Carbohydrates | 12g |
| Fiber | 4g |
| Fat | 25g |
| Omega-3 Fatty Acids | 1.8g |
| Calcium | 220mg |
| Vitamin C | 135% DV |
| Vitamin D | 90% DV |
Ingredients & Substitutions
| Ingredient | Role | Possible Substitutions |
|---|---|---|
| 1.5 lbs salmon fillets | Main protein | Trout, cod, or mahi-mahi |
| 1 large crown broccoli, cut into florets | Vegetable component | Asparagus, brussels sprouts, or cauliflower |
| 4 tablespoons butter, melted | Moisture and flavor base | Olive oil or ghee |
| 4 garlic cloves, minced | Aromatic flavor | 1 teaspoon garlic powder or 2 teaspoons garlic paste |
| ½ cup grated parmesan cheese | Crispy crust and flavor | Romano cheese, nutritional yeast (for dairy-free) |
| 2 tablespoons lemon juice | Brightness and acidity | White wine vinegar or lime juice |
| 1 teaspoon Italian seasoning | Herb flavor | Dried herbs (thyme, oregano, basil blend) |
| ½ teaspoon red pepper flakes (optional) | Heat element | Black pepper or omit if sensitive to spice |
| Salt and pepper to taste | Flavor enhancement | Seasoned salt or lemon pepper |
| 2 tablespoons fresh parsley, chopped | Garnish and freshness | Dill, chives, or basil |
Equipment Needed
– Large rimmed baking sheet (sheet pan)
– Parchment paper or aluminum foil
– Small mixing bowl
– Measuring spoons and cups
– Cutting board and knife
– Pastry brush or spoon for spreading butter mixture
– Instant-read thermometer (optional but helpful)
Step-by-Step Instructions
1. Preheat the oven: Set your oven to 425°F (220°C) and line your baking sheet with parchment paper or aluminum foil for easy cleanup.
2. Prepare the broccoli: Wash and cut the broccoli into evenly-sized florets. Pat dry with paper towels to ensure proper roasting.
3. Make the garlic butter mixture: In a small bowl, combine the melted butter, minced garlic, half of the parmesan cheese, lemon juice, Italian seasoning, and red pepper flakes (if using). Stir until well combined.
4. Season the broccoli: Place broccoli florets on one side of the prepared sheet pan. Drizzle with 2 tablespoons of the garlic butter mixture, season with salt and pepper, and toss to coat evenly.
5. Prepare the salmon: Pat the salmon fillets dry with paper towels. Place them skin-side down on the other side of the sheet pan, leaving space between pieces.
6. Season the salmon: Brush the remaining garlic butter mixture generously over the salmon fillets. Season with salt and pepper, then sprinkle the remaining parmesan cheese over the top to create a crust.
7. Roast: Place the Garlic Parmesan Roasted Salmon & Broccoli in the preheated oven for 12-15 minutes, or until the salmon reaches an internal temperature of 145°F (63°C) and flakes easily with a fork. The broccoli should be tender-crisp and slightly charred at the edges.
8. Finish and serve: Remove from the oven, garnish with freshly chopped parsley, and serve immediately for a Quick Healthy Dinner Recipe that’s sure to impress.
Troubleshooting & Pro Tips
– Salmon cooking unevenly? Cut fillets to similar thickness or fold the thin tail portion under for even cooking.
– Broccoli browning too quickly? Cover it loosely with foil while the salmon finishes cooking.
– For extra crispy parmesan crust: Switch to broiler mode for the final minute, watching carefully to prevent burning.
– Dry salmon? You’ve likely overcooked it. Salmon is best served medium to medium-well. Use a timer and thermometer.
– For meal prep: Cut the broccoli and prepare the garlic butter mixture up to 24 hours in advance.
– Perfect pairing: Serve with cooked rice, quinoa, or crusty bread to round out the meal.
Storage & Make-Ahead Tips
– Refrigeration: Store leftovers in an airtight container for up to 3 days.
– Reheating: For best results, reheat in a 300°F (150°C) oven for 8-10 minutes. Avoid microwaving salmon as it can become rubbery.
– Freezing: While possible, freezing isn’t recommended as the texture of both salmon and broccoli will change significantly.
– Make-ahead option: Prepare all components and store separately in the refrigerator. Assemble and bake when ready to eat, adding 2-3 minutes to the cooking time.
Conclusion
This Garlic Parmesan Roasted Salmon & Broccoli exemplifies how a few quality ingredients can transform into an extraordinary meal with minimal effort. Whether you’re cooking for a special occasion or simply want to elevate your weeknight dinner routine with a Quick Healthy Dinner Recipe, this dish delivers on all fronts – nutrition, flavor, and convenience. The combination of flaky salmon with its crispy, cheesy crust alongside perfectly roasted broccoli creates a balanced meal that feels indulgent while supporting your health goals. I’d love to see your version of this dish – share your creations with me on social media!
FAQ
Q: Can I use frozen salmon for this recipe?
A: Yes, but thaw it completely and pat dry before cooking. You may need to add 2-3 minutes to the cooking time.
Q: How do I know when salmon is cooked perfectly?
A: Salmon is done when it reaches an internal temperature of 145°F (63°C) and flakes easily with a fork but is still moist inside.
Q: Can I make this recipe dairy-free?
A: Absolutely! Replace butter with olive oil and parmesan with nutritional yeast for a dairy-free version that still has great flavor.
Q: What other vegetables work well with this recipe?
A: Asparagus, brussels sprouts, green beans, and cauliflower all work wonderfully. Adjust cooking times as needed for different vegetables.
Q: Can I add potatoes to this dish?
A: Yes, but they require more cooking time. Start by roasting quartered baby potatoes for 15-20 minutes before adding the salmon and broccoli.
Q: Is this recipe keto-friendly?
A: Yes, with approximately 12g of carbohydrates per serving, this recipe fits well into a ketogenic diet plan.
Q: What wine pairs best with this dish?
A: A light, crisp white wine like Pinot Grigio or Sauvignon Blanc complements the flavors beautifully.
Follow me on Pinterest for more Garlic Parmesan Roasted Salmon & Broccoli. If you enjoy simple yet delicious meals like this, you might also love my Sheet Pan Dinners that make cleanup just as easy as the preparation.
