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A salmon steak is searing in an iron frying pan on a stove, showcasing cooking detail.
StovetopComplexity

One Pan Salmon Dinner

This One Pan Salmon Dinner delivers 26g protein and 359 calories per serving. Quick-preps 4 servings on the stovetop, combining lean fish protein with minimal effort for midweek meal prep. A nutrient-dense option that covers protein needs while supporting cardiovascular health for endurance athletes.

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Ingredients

4 servings
  • Salmon(454g)
  • Potato, Yukon Gold
  • 1 Tsp Salt, Divided ($0.01)
  • ⅛ tsp freshly cracked black pepper ($0.02)
  • Olive oil(15g)

    Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.

  • Ginger, Ground(3g)
  • Garlic powder(5g)
  • Brown sugar(30g)
  • Soy Sauce, Low Sodium(15g)
  • Sesame Oil, Toasted(5g)
  • Lemon
  • Green Beans(480g)
  • Sesame seeds(3g)

Instructions

  1. 1Gather ingredients. Thaw the salmon following the package directions (I thawed mine in the fridge overnight, but you can also thaw it in cold water), and preheat oven to 375℉.
  2. 2Slice potatoes into 1/4-inch thick slices and sprinkle with ¼ tsp salt, pepper and oil.
  3. 3Lay potatoes out flat on about 1/3 of a parchment-lined baking sheet. It’s ok if there’s some overlap. Bake the potatoes in the preheated oven for 15 minutes.
  4. 4Mix ½ tsp salt, ginger powder, garlic powder, brown sugar, soy sauce, and toasted sesame oil in the same bowl used to toss the sliced potatoes.
  5. 5Place salmon filets in the center of a large piece of clean parchment paper and brush the salmon with the sauce. Slice the lemon into rounds, and then top each salmon filet with a slice or two of fresh lemon.
  6. 6Fold the parchment paper with the salmon shut. This will help steam the fish and keep it nice and moist on your sheet pan. Set aside.
  7. 7Next, toss green beans in the same bowl as the salmon marinade, using up every drop of that yummy marinade! Sprinkle with remaining salt (1/4 tsp) and the sesame seeds.
  8. 8When your timer for 15 minutes goes off, flip the potatoes, and add the salmon in the parchment paper and the green beans.
  9. 9Bake everything together for 10-15 minutes more or until the fish is cooked to 145 degrees. (If your fish is cut thinner and seems to be cooking faster than the veggies, it’s handy to have it wrapped up so you can remove it from the pan when it reaches 145℉ while you give the veggies an extra 5 minutes in the oven, if needed. No need to remove paper to temp it— just insert the thermometer through the paper or the top of the fold.) Adjust seasonings as needed and enjoy!

Nutrition — Per Serving

359

calories

26g

protein

21g

fat

Carbohydrates
18g
Saturated fat
4.3g
Sodium
212 mg
Dietary fiber
3.6g

4 servings per batch · ~253g each

Macro data sourced from USDA FoodData Central

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Common questions

How much protein does One Pan Salmon Dinner have per serving?

Each serving delivers 26g of protein and 359 calories, with 21g fat and 18g carbs. While lower in absolute protein compared to other PrepForge recipes, the omega-3 content from salmon makes this a nutrient-dense choice for recovery.

How long does One Pan Salmon Dinner take to prep?

Total time is under 20 minutes on the stovetop, and it batch-preps 4 servings in a single pan. This recipe is designed for quick weeknight dinners when you need quality nutrition without extended cooking time.

Is One Pan Salmon Dinner good for fat loss?

At 359 calories per serving with 26g protein, this recipe is ideal for fat loss phases where you want filling meals under 400 calories. The healthy fat content from salmon promotes satiety without derailing your calorie deficit.

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