Sweet, salty and full of umami, this miso sheet pan salmon and veggies is an easy balanced meal packed with protein and omega-3s. The best part? It's ready in only 30 minutes!
I know you've had it before, but I promise this isn't your average sheet pan salmon and veggies. Introducing my go-to quick protein: miso maple salmon. It's got all the flavour, nutrition, and satisfaction that makes it the perfect weeknight meal.
Table of contents
Why You Need This Sheet Pan Salmon and Veggies
I think we all know by now how amazing sheet pan meals are- here are my top three reasons that they are a staple in my house!
- Balanced meal- All of the nutrition guesswork is done for you. We've got a protein, veggie and some colour and we're good to go.
- Quick and easy- Just a couple minutes of prep, and it's in the oven cooking itself! No more idle time standing at the stove. Plus, while it's baking that gives you time to do the (very minimal) dishes.
- Switch it up- With sheet pan meals, the combinations are endless. Use whatever veggies you have in the fridge!
Main Ingredients
- Salmon- Fatty fish are great dietary sources of vitamin D and omega-3s, which are nutrients that many of us are lacking in. The Canada's Food Guide even recommends having fish 2x a week.
- Brown miso paste- Miso is a fermented soybean paste that is commonly used in Japanese culture. It has a salty, umami (savoury) flavour that I'm obsessed with.
- Maple syrup, soy sauce, rice vinegar- The rest of these sauces all combine with the miso paste to create the most mouth-watering melody of sweet, saltiness, and tang!
- Ginger- Miso ginger salmon tastes best with fresh ginger. Quick hack: Buy your ginger when it's on sale, then grate and freeze it in an ice cube tray. Then you have "fresh" ginger whenever you need it!
- Broccoli and carrots- These were my veggies of choice. However, swap in whatever you like- just be mindful that different veggies may need more or less time in the oven.
- Sesame oil- Veggies cooked in sesame oil level them up x100. Trust me!
- Sesame seeds and green onion- My toppings of choice.
- Rice or quinoa- Every sheet pan meal needs a carb to go with it.
How to Make This Miso Maple Salmon
Step One: Preheat the oven to 400 degrees Fahrenheit and line a sheet pan with parchment paper or foil.
Step Two: In a small bowl, whisk together the miso paste, maple syrup, rice vinegar, and soy sauce. Pour the mixture on top of the salmon and use a brush to ensure all surfaces of the salmon are covered. Let the salmon marinate while the oven comes to temperature and while you prepare the vegetables.
Step Three: In a large bowl, toss together the broccoli and carrots with sesame oil and season generously with salt and pepper. Place the salmon filets on the sheet pan and spread the vegetables in a single layer surrounding the salmon. Bake for about 12-17 minutes, until salmon is opaque and easily flakes and the vegetables are cooked through.
Step Four: Prepare your rice or quinoa according to package instructions while your sheet pan meal is cooking.
Step Five: To serve, portion out your rice or quinoa and top with a filet of salmon and vegetables and sprinkle with sesame seeds and sliced green onions.
Frequently Asked Questions
It depends. Fish obtain mercury by eating prey, meaning that fish higher in the food chain contain higher mercury levels. Certain people definitely need to be more mindful of their mercury intake (like pregnant women and young children), however the 2x/week recommendation is fine for the general public. Health Canada has a great article here if you're concerned!
I haven't personally tried it, but I think tofu or another plant-based protein would taste great with the miso ginger glaze! Just adjust the cooking time accordingly.
I would be careful with the soy sauce and miso paste (which may contain fermented grains).
More Easy Dinner Recipes
Need more easy dinner recipes? Here are some more favourites!
- Honey Mustard Chicken Broccoli Potato (Sheet Pan Meal)
- Easy Weeknight Tofu Satay Stir Fry
- Buffalo Chicken Spaghetti Squash Casserole
- Healthy Chicken Pesto Pasta Salad
P.S. I LOVE SEEING MY RECIPES IN ACTION! IF YOU DECIDE TO MAKE THIS MISO GINGER SALMON, DON’T FORGET TO TAG ME ON INSTAGRAM -@NOURISHEDBYNIC OR LEAVE A COMMENT BELOW!
📖 Recipe
Miso Sheet Pan Salmon and Veggies
Ingredients
- 4 6-ounce/ 170g salmon filets
- 2 tablespoon brown miso paste white miso will also work
- 2 tablespoon maple syrup
- 1 tablespoon soy sauce
- 1.5 tablespoon rice vinegar
- 1.5 teaspoon fresh ginger grated
- 4 cups of broccoli florets about 1.5 large broccoli crowns
- 2 cups of carrots sliced into ¼ inch thick spears (about 3 large carrots)
- 1.5 tablespoon sesame oil
- salt and black pepper to taste
- 2 green onions thinly sliced
- 1 cup of uncooked rice or quinoa cooked according to package directions
- Optional toppings: sesame seeds
Instructions
- Preheat the oven to 400 degrees Fahrenheit and line a sheet pan with parchment paper or foil.
- In a small bowl, whisk together the miso paste, maple syrup, rice vinegar, and soy sauce. Pour the mixture on top of the salmon and use a brush to ensure all surfaces of the salmon are covered. Let the salmon marinate while the oven comes to temperature and while you prepare the vegetables.
- In a large bowl, toss together the broccoli and carrots with sesame oil and season generously with salt and pepper. Place the salmon filets on the sheet pan and spread the vegetables in a single layer surrounding the salmon. Bake for about 12-17 minutes, until salmon is opaque and easily flakes and the vegetables are cooked through.
- Prepare your rice or quinoa according to package instructions while your sheet pan meal is cooking.
- To serve, portion out your rice or quinoa and top with a filet of salmon and vegetables and sprinkle with sesame seeds and sliced green onions.
Notes
Nutrition
The post Miso Sheet Pan Salmon and Veggies appeared first on Nourished by Nic.