One-pan Wild Salmon Recipe

A simple and nutrient dense salmon recipe that only uses one pan to deliver a great midweek meal that is easy to prepare and clean up to make eating healthy easy when time is stretched and your energy is demanding.

Achieving optimal health can be difficult and complicated, but it should not be seen that way. The typical questions around diet? What should I eat? What diet should I follow? Is this food bad or good? Etc. These are just dilemmas and dramas we have created with TOO MUCH information and time to think about what is healthy or appropriate.

Nutrition can come down to keeping things simple. Even Einstein acknowledges this fact with a famous quote.

“If you can't explain it to a six-year-old, then you don't understand it yourself” Albert Einstein.

Now - there is the truth that certain foods can be problematic to some individuals due to their health issues, not necessarily the food’s fault. But very few people can have problems with this midweek foolproof meal. Even so - if one of the ingredients does not work for you, it can be replaced with an alternative without despair.

An example is tomatoes - they do have some lectins being part of the nightshade family,\ but when cooked, they can be less irritating for some - this comes with trial and error. Heat changes the structure of proteins - breaking them down - which will alter your digestive and immune response to foods in their cooked or raw states. This is the dilemma with food sensitivity tests - they don’t consider this or even think about whether your answer is different depending on the fat consumed in the meal.

Fascinating clinical insight to ponder.

Easy Salmon Sheet Pan Meal

I am all for simple recipes - and the less is more principle. When you use quality, fresh, and ideally local/seasonal food, you will find a party-in-the-mouth experience with the food. This will also replicate its nutritional values/nutrient density passed on to you. Win-win.

Some days, we need a meal that is simple and adaptable. Throwing something in a pan and then transferring it into the oven to finish is super easy - although more complicated than putting a meal in the microwave. More nutrition and health are found by using a little elbow grease with preparation and avoiding microwaves.

You can not fail with this meal - follow the instructions below.

Wild salmon is undoubtedly superior, so I would advise you to opt for it instead of farmed salmon. If wild salmon is out of your budget and there are other available wild fish, opt for them instead.

I kept the salmon one-pan meal super simplistic, but if you wanted to go the extra mile with more fresh herbs and spices, such as mozzarella on top of the tomatoes or using a pesto marinade on the salmon, go for it. Recipes are there to be adjusted and tweaked for your needs.

For cooking this one-pan salmon recipe, ensure you use an ovenproof pan. I used Greenspan but I have upgraded my pan to a ceramic pan which you can find here from Xtrema with a discount HERE.

Easy One-pan Salmon Recipe Step-By-Step

Serves: 2
Skill level: Easy
Prep time: 5 minutes
Cooking time: 15 minutes

Ingredients

• 2 Wild salmon fillets - skin on (approx 200grams each)

• 1/2 tbsp ghee

• Cherry vine tomatoes (approx 300 grams) - whole or halved either work.

• 2 heads of pak choy - separated from the stem.

• 1/2 bunch fresh basil leaves

How To Cook One-Pan Salmon Recipe

1. Preheat the oven to 180c.

2. Put an oven-proof wide saucepan on medium heat.

3. Add 1/2 of the ghee - allow it to get hot.

4. Add the tomatoes - I kept them whole so the seeds wouldn’t burn and go everywhere. Allow to cook for 2-3 minutes until slightly become blistered. Shake the pan a little.

5. With a non-scratch spatula - remove the tomatoes to a plate.

6. Then, add the remaining ghee. Add the salmon and cook for 2-3 minutes until there is a slight crust to the skin or flesh, making the turning over easier without damaging. We do not want to burn the skin, so be mindful. If the pan looks dry, add a little more ghee.

7. Turn over and repeat for 2 minutes.

8. Return the blistered tomatoes. You can remove the salmon or shuffle the tomatoes to form a base for the salmon to fit on top.

9. Next, add the pakchoy. Then, transfer the pan or sheet pan to the oven for 3 minutes to cook through and wilt the pakchoy.

10. Add fresh basil leaves on top, a squeeze of lemon or lime, then—season with salt and pepper.

    Optional:
    If desired, to increase the calorie intake, add parmesan cheese or mozzarella on top for more fat, or serve with rice if you need carbohydrates.

Nutritional Value (Per Serving)

CALORIES:
PROTEIN: 40.5G
CARBS: 10G
FAT: 14G
FIBER: 4G
VITAMIN B1: 0.1MG
VITAMIN B2: 0.1MG
VITAMIN B3: 1.4MG
VITAMIN B5: 0.2MG
VITAMIN B6: 0.3MG
VITAMIN B7:
VITAMIN B9: 89UG
VITAMIN B12: N/A
CHOLINE: N/A
VITAMIN A: 312Ug
RETINOL: 26UG
VITAMIN C: 70MG
VITAMIN D: 0.4IU
VITAMIN E: 1MG
VITAMIN K: 58UG
CALCIUM: 120MG
COPPER: 0.1MG
IRON: 1.2MG
MAGNESIUM: 35MG
MANGANESE: 0.3MG
POTASSIUM: 610MG
SELENIUM: 0.5UG
ZINC: 4MG
OMEGA 3: 1.4G
OMEGA 6: 0.4G