
Sheet Pan Salmon Dinner With Broccoli
This Sheet Pan Salmon Dinner With Broccoli delivers 14g protein and 440 calories per serving, pairing omega-3-rich fish with micronutrient density. Preps 4 servings quickly on the stovetop, covering both protein and vegetable requirements in one pan. Supports recovery and joint health between heavy lifting sessions.
Ingredients
- •Brown sugar(15g)
- •Sesame Oil, Toasted(5g)
- •Soy Sauce, Low Sodium(120g)
- •Cilantro, Fresh(30g)
- •Ginger, Fresh Root(5g)
- •Garlic
- •Sesame seeds(15g)
- •Salmon
- •Broccoli(720g)
- •Carrots
- •Green Onion (Scallion)
- •Rice, White, Long-Grain(960g)
Instructions
- 1Cook the white rice according to package directions in a separate pot over medium heat; set aside when done.
- 2Mince the fresh ginger and garlic, then whisk together in a small bowl with the brown sugar, sesame oil, soy sauce, and half the sesame seeds until combined.
- 3Place the salmon fillets skin-side down on a large rimmed sheet pan, then arrange the broccoli florets and carrots around them; drizzle the glaze evenly over the salmon and vegetables.
- 4Preheat a large skillet or your oven to 400°F, then place the sheet pan inside and bake for 12–15 minutes, until the salmon flakes easily with a fork and reaches an internal temperature of 145°F; the broccoli should be tender-crisp and the carrots soft.
- 5If vegetables need additional time, transfer the salmon to a plate to rest and continue roasting the vegetables for 2–3 minutes more until fully tender.
- 6Return the salmon to the sheet pan, drizzle with any remaining glaze, and sprinkle with the remaining sesame seeds and sliced green onions.
- 7Divide the salmon, vegetables, and cooked rice evenly into 4 airtight containers while still warm; allow to cool to room temperature before sealing and refrigerating.
- 8Reheat portions in a 350°F oven for 8–10 minutes or in the microwave for 2–3 minutes until warmed through before serving.
Nutrition — Per Serving
440
calories
14g
protein
4g
fat
- Carbohydrates
- 87g
- Saturated fat
- 0.8g
- Sodium
- 1144 mg
- Dietary fiber
- 6.3g
4 servings per batch · ~468g each
Macro data sourced from USDA FoodData Central
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How much protein does Sheet Pan Salmon Dinner With Broccoli have per serving?
Each serving contains 14g of protein and 440 calories with a macro split of 4g fat and 87g carbs. This is a carb-forward option—the high carbohydrate content comes primarily from the broccoli and any grains or starches included in the recipe.
How long does Sheet Pan Salmon Dinner With Broccoli take to prep?
This recipe qualifies as quick prep and yields 4 servings from a single sheet pan cook. You're looking at minimal active time since everything cooks together on the stovetop simultaneously.
Is Sheet Pan Salmon With Broccoli good for fat loss?
At 440 calories and only 4g fat per serving, this recipe is well-suited for fat loss phases where you need to control calorie density while eating volume. The 87g carbs per serving makes it ideal for fueling workouts without excess calories from fat.
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