Roasted Salmon with Artichokes and Red Onion: A Nutritious 30-Minute Meal
A single tray of Mediterranean ingredients delivers a satisfying weeknight meal.
Roasted Salmon, Artichokes, and Red Onion: The Ultimate 30-Minute Sheet Pan Dinner
For anyone seeking a hassle-free, balanced meal, this roasted salmon with artichokes and red onion is a standout choice, blending high-quality protein, nutrient-rich veggies, and Mediterranean brightness. Ready in about 30 minutes, this sheet pan recipe streamlines healthy cooking without sacrificing flavor or nutrition.
Why Choose Sheet Pan Salmon?
- Minimal prep: All ingredients come together on a single pan—no juggling multiple pots and pans.
- Balanced nutrition: Each serving boasts over 30 grams of protein, healthy fats, and essential vitamins.
- Easy cleanup: Fewer dishes to wash at the end of the night.
- Versatile flavors: Mediterranean accents from artichokes, citrus, and parsley oil keep things delicious and fresh.
Ingredients for Roasted Salmon with Artichokes and Red Onion
For the Salmon Sheet Pan
- 2 cans (14-oz each) artichoke hearts, halved and patted dry
- 1 medium red onion, cut into 8 wedges
- 1 tablespoon olive oil
- Kosher salt
- Freshly ground black pepper
- 2 small navel oranges
- 4 (5-oz) skinless salmon fillets
- 1 clove garlic, finely chopped
For the Parsley Oil
- 1 cup flat-leaf parsley
- 1/2 cup olive oil
- 1 teaspoon fresh lemon juice
- 1/4 teaspoon Kosher salt
Nutritional Breakdown (per serving)
| Calories | Protein | Carbs | Fiber | Sugars | Fat | Saturated Fat | Cholesterol | Sodium |
|---|---|---|---|---|---|---|---|---|
| 540 | 33g | 21g | 3g | 7.5g (0g added) | 36g | 5.5g | 66mg | 898mg |
Step-by-Step Directions: Making Roasted Salmon with Artichokes and Red Onion
- Preheat the Oven:
Set your oven to 425°F. Use a large, rimmed baking sheet to prevent spills. - Prep the Vegetables:
Arrange artichoke hearts and red onion wedges on the baking sheet. Drizzle with olive oil, sprinkle with 1/2 tsp kosher salt and pepper. Toss gently to coat.
Tip: Leave four open spaces on the pan for salmon fillets to be added later. - Roast the Veggies:
Roast in the oven for 15 minutes to start caramelization and soften the veggies. - Prepare and Add Salmon:
Cut one orange into wedges. Season salmon fillets with chopped garlic and 1/4 tsp each salt and pepper. Place salmon in reserved spaces on the tray. Scatter orange wedges among the veggies.
Continue roasting until salmon is opaque—usually 12 to 15 minutes (internal temperature should read 145ºF). - Make Parsley Oil:
While the salmon and veggies roast, combine parsley, olive oil, lemon juice, and salt in a blender. Puree until smooth and vibrantly green. - Finishing Touches:
Zest the remaining orange over roasted vegetables for extra citrus aroma. Spoon parsley oil over the completed dish for an herbal finish.
Tips for Success
- Pat artichoke hearts dry to prevent excess moisture from steaming instead of roasting.
- Use fresh salmon fillets for best flavor; if frozen, thaw thoroughly and pat dry before seasoning.
- Adjust roasting time for salmon based on thickness. Thicker fillets may need a few more minutes.
- Customize veggies: Feel free to add sliced bell peppers, sun-dried tomatoes, or spinach for added Mediterranean flair.
Health Benefits of This Roasted Salmon Meal
Combining salmon, artichokes, and onions delivers a multifaceted nutritional profile perfectly suited to healthy, high-protein eating:
- Salmon: Rich in omega-3 fatty acids (EPA and DHA), high-quality protein, vitamin B12, and selenium; promotes heart and brain health.
- Artichokes: High in fiber, vitamin C, and potent antioxidants; support digestive and liver health.
- Red Onion: Source of vitamin C, B6, and antioxidants (quercetin); supports immune and cardiovascular function.
- Parsley: Contains vitamin K, vitamin C, and phytonutrients; adds freshness and enhances nutrient density.
- Olive Oil: Provides monounsaturated fats that are linked to improved heart health and anti-inflammatory benefits.
Flavor Variations and Customizations
Want to put your own spin on this classic? Here are ways to adapt the roasted salmon sheet pan concept:
- Add Mediterranean Veggies: Bell peppers, cherry tomatoes, or zucchini can be included for color and nutrition.
- Substitute Citrus: Try blood oranges or grapefruit for a subtle change in flavor profile.
- Swap Herbs: Replace parsley oil with basil, cilantro, or a mint-lemon vinaigrette for different herbal accents.
- Spice It Up: Add a sprinkle of chili flakes or smoked paprika to salmon before roasting for some heat.
What others are reading
Serving Suggestions
- Serve with a side of quinoa or brown rice for more complex carbohydrates.
- Pair with a crisp green salad dressed in lemon vinaigrette.
- Roasted sweet potatoes or steamed asparagus work well for extra veggie power.
- Enjoy leftovers cold in a grain bowl with farro, kale, and extra parsley oil the next day.
Frequently Asked Questions (FAQs)
Q: Can I use frozen salmon fillets for this recipe?
A: Yes. Thaw frozen fillets overnight in the refrigerator and pat dry before seasoning to ensure the best texture and flavor.
Q: What can I substitute for artichoke hearts?
A: Substitute with canned hearts of palm, quartered baby potatoes, or sliced bell peppers for a different but delicious result.
Q: Is this recipe suitable for meal prep?
A: Absolutely. It keeps well in the fridge for up to 2 days and can be reheated gently or enjoyed cold in salads and wraps.
Q: How do I ensure salmon is not overcooked?
A: Check for doneness around the 12-minute mark. Salmon is done when the flesh flakes easily with a fork and is opaque, not translucent.
Q: Can I make parsley oil ahead of time?
A: Yes. Parsley oil can be made a day ahead and kept in the refrigerator.
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- Ginger-Hibiscus Fizz for a Refreshing Drink
Conclusion: Eat Well, Effortlessly
This roasted salmon, artichoke, and red onion meal blends simplicity, nutrition, and robust Mediterranean flavor into one easy weeknight dinner. It’s ideal for those balancing busy lifestyles with the need for wholesome, satisfying food. The harmony of roasted vegetables, lean salmon, and fresh parsley oil demonstrates how sheet pan cooking can elevate everyday ingredients. Enjoy this dish as part of your regular meal rotation—and don’t forget to experiment with the variations for endless culinary excitement.
References
- https://www.prevention.com/food-nutrition/recipes/a34079549/roasted-salmon-artichokes-red-onion-recipe/
- https://en.petitchef.com/recipes/salmon-artichoke-pasta-fid-641752
- https://sunkissedkitchen.com/mediterranean-salmon-and-artichoke-skewers/
- https://preventionrd.com/artichoke-and-spinach-roasted-salmon-weekly-menu/
- https://www.sarcasticcooking.com/2018/03/01/sheet-pan-spicy-mediterranean-salmon-and-vegetables/
- https://www.prevention.com/food-nutrition/healthy-eating/g39431583/best-salmon-recipes/
- https://chefsopinion.org/2018/04/30/grilled-salmon-with-artichokes-red-onions-tomatoes-marinated-in-raspberry-vinaigrette/
- https://www.youtube.com/watch?v=zhbZTx-849E
- https://itscookingwithmagda.com/2016/05/06/artichoke-and-smoked-salmon-quiche/
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