Sweet potato and fish

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Whether you’re expecting or not, fish is always a great protein to include in your diet. Salmon is rich in omegas that are essential for your baby’s brain development, but you can use any fish you prefer, or that fits your budget.

*Serves 4

Ingredients

  • 650g sweet potato, peeled and thinly sliced
  • 4 x 120g Salmon steaks (or hake)
  • 125ml fresh cream
  • 125ml white wine
  • 1 x 410g tin chopped tomatoes
  • 200g mozzarella cheese
  • 10ml dried mixed Italian herbs
  1. In an oven-proof dish, layer the thinly sliced sweet potatoes. Top with the fish steaks.
  2. Pour over the cream, white wine and tinned tomatoes. Cover with grated mozzarella cheese and sprinkle with Italian herbs. Bake at 180°C for 30 minutes, or until the sweet potato is cooked through.

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With just 5 ingredients, this Sheet Pan Dinner with Maple Glazed Salmon, Sweet Potatoes and Broccoli is an easy way to serve a healthy meal!

Total Time: 35 minutes 28960shares

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With just 5 ingredients, this Sheet Pan Dinner is an easy way to get to get a healthy meal on the table FAST! By baking the Maple-Glazed Salmon with Sweet Potatoes and Broccoli all on one tray, there are very few dishes to wash at the end of this family-friendly meal!

What is a Sheet Pan Dinner?

If you couldn’t tell, I love the idea of one-dish meals! Whether it’s made in a slow cooker, in a soup pot, or in a casserole dish, quick meals with very few dishes to wash get my stamp of approval!

A “Sheet Pan Dinner” is simply a meal that cooks on one tray (or baking sheet). You don’t have to juggle meat on the stove, sides in the oven, and salad in a bowl! Instead, throw everything onto a single dish and you’ve got your protein, starch and veggies ready to go.

I had to play around with the timing on this particular sheet pan supper to get it just right in my oven, but I was finally VERY satisfied with the results…and I’m excited to share them with you today. The meal is packed with nutrition, it tastes delicious, and best of all…you have a complete dinner cooked on a single tray!

If you’re wondering, “What should I make for dinner?” then this healthy Sheet Pan Dinner is the perfect solution!

How to Make a Sheet Pan Dinner:

After brushing the salmon with a simple maple-dijon glaze, the end result is a crispy caramelized outside and a tender, moist inside. The key is giving the potatoes and broccoli a head-start in the oven before adding the fish to the pan. That way your veggies have time to cook until they’re tender, without drying out the salmon.

Let’s start with the 5 ingredients: you’ll need sweet potatoes, broccoli, salmon, maple syrup and Dijon mustard. Plus some olive oil, salt and pepper!

Line a half sheet pan with foil (for easy clean up), and spread the broccoli and sweet potatoes in a single layer on the pan. Drizzle with olive oil, toss to coat everything evenly with the oil, and season with salt and pepper, to taste.

Roast the vegetables in the oven at 425 degrees F for about 15 minutes, or until the potatoes are just about fork-tender.

While the veggies are in the oven, prepare the maple glaze for the salmon. It’s SO good and tastes like liquid GOLD.

Once the potatoes are almost tender, remove the pan from the oven, push the vegetables to the edge of the pan, and place the salmon in the center. Leave some space in between each piece of salmon to allow even cooking.

Turn the oven to broil on “HIGH” setting.

Brush each piece of fish with plenty of maple glaze, and place the sheet pan dinner under the broiler.

Broil for 7-10 minutes, or until fish is crispy on the outside and flakes easily with a fork.

Broiling gives the salmon a beautifully crisp exterior, while keeping the inside moist and tender. It also produces a great char on the outside of the broccoli and potatoes, which gives them so much extra flavor!

COOK’S TIPS AND RECIPE VARIATIONS — SHEET PAN DINNERS:

  • Don’t forget to line your sheet pan with foil. This makes clean up a breeze!
  • Chop the potatoes into small, bite-size pieces. You want the potatoes to be tender by the end of the cooking time, so it’s important to keep the pieces small. Larger chunks require more time in the oven.
  • Leave some space in between each piece of salmon to allow even cooking.
  • Don’t want to use sweet potatoes? Substitute with 24 ounces of halved (or quartered) petite red potatoes.
  • Instead of broccoli, try using frozen cut green beans. Add the green beans to the sheet pan at the same time that you add the salmon. They don’t require very long to cook.

Looking for other healthy sheet pan dinner recipes? Try these favorites:

  • Sheet Pan Dinner: Italian Sausage with Crispy Potatoes and Green Beans
  • Sheet Pan Dinner: Hawaiian Chicken
  • Sheet Pan Dinner: Low Country Shrimp and Sausage Boil
  • Sheet Pan Dinner: Shrimp Tacos
  • Sheet Pan Dinner: Flank Steak with Crispy Potatoes
  • Sheet Pan Dinner: New Orleans Barbecue Shrimp

Did you try this recipe? Don’t forget to rate it and leave me a comment below! You can follow me on Facebook, on Instagram, on Pinterest, and on Twitter! 4.86 from 7 votes

Sheet Pan Dinner: Maple-Glazed Salmon with Sweet Potatoes and Broccoli

With just 5 ingredients, this Sheet Pan Dinner with Maple Glazed Salmon, Sweet Potatoes and Broccoli is an easy way to serve a healthy meal!

Course Dinner Cuisine American Keyword salmon dinner, sheet pan dinner, sheet pan salmon Prep Time 10 minutes Cook Time 25 minutes Total Time 35 minutes Servings 4 people Calories 407 kcal Author Blair

  • 2 sweet potatoes peeled and cut into 1-inch cubes
  • 2 tablespoons olive oil plus more for drizzling
  • 12 ounces broccoli florets
  • 4 salmon fillets about 4-6 ounces each
  • ¼ cup maple syrup
  • 2 tablespoons Dijon mustard
  • Salt and pepper

Instructions

  1. Heat oven to 425 degrees F.

  2. Line a rimmed baking sheet with aluminum foil and spray with cooking spray.
  3. Spread sweet potatoes and broccoli onto prepared pan and drizzle with 2 tablespoons of olive oil, or more as needed to fully coat the vegetables. Toss the vegetables in the oil and season with salt and pepper, to taste.

  4. Roast for 10-15 minutes, or until potatoes are just about fork-tender.

  5. While potatoes and broccoli are roasting, prepare glaze for salmon. In a small bowl, whisk together maple syrup, mustard, ¼ teaspoon salt, and ¼ teaspoon pepper.

  6. Remove vegetables from oven and turn oven setting to BROIL on “high.” Spread broccoli and potatoes to outer edges of sheet pan to make room in the center for the fish.
  7. Place salmon in center of tray, leaving at least ½-inch of space in between each fillet so that they cook evenly. Brush glaze on top of each piece of salmon.

  8. Broil for 7-10 minutes, or until salmon flakes easily with a fork and top is browned and crispy. Potatoes and broccoli should be roasted and tender as well. The total broiling time will depend on the size and thickness of your fish.

Recipe Notes

COOK’S TIPS AND RECIPE VARIATIONS:

  • Don’t forget to line your sheet pan with foil. This makes clean up a breeze!
  • Chop the potatoes into small, bite-size pieces. You want the potatoes to be tender by the end of the cooking time, so it’s important to keep the pieces small. Larger chunks require more time in the oven.
  • Leave some space in between each piece of salmon to allow even cooking.
  • Don’t want to use sweet potatoes? Substitute with 24 ounces of halved (or quartered) petite red potatoes.
  • Instead of broccoli, try using frozen cut green beans. Add the green beans to the sheet pan at the same time that you add the salmon. They don’t require very long to cook.

Nutrition Facts Sheet Pan Dinner: Maple-Glazed Salmon with Sweet Potatoes and Broccoli Amount Per Serving (1 /4 of the recipe) Calories 407 Calories from Fat 144 % Daily Value* Fat 16g25% Saturated Fat 2g13% Cholesterol 77mg26% Sodium 213mg9% Potassium 1237mg35% Carbohydrates 32g11% Fiber 4g17% Sugar 16g18% Protein 31g62% Vitamin A 9810IU196% Vitamin C 77.4mg94% Calcium 103mg10% Iron 2.3mg13% * Percent Daily Values are based on a 2000 calorie diet.

This recipe was originally published in September, 2015. It was updated in January, 2019.

Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website.

Sicilian fish with sweet potato chips

  1. Preheat the oven to 200C/180C Fan/Gas 6.

  2. Put the sweet potatoes in a baking tray, pour over 1 tablespoon of the oil, season and toss. Roast for 40 minutes, or until browning at the edges and tender.

  3. Meanwhile, pour the remaining oil into a shallow casserole dish or ovenproof sauté pan and place over a medium–low heat. Add the onion and garlic and cook for 10 minutes, or until starting to soften, stirring occasionally.

  4. Add the peppers and cook for 5 minutes. Stir in the tomatoes, vinegar, sugar, capers and tomato purée and season with a little salt and plenty of pepper. Cover, bring to the boil, then turn down the heat to low and simmer for 20 minutes, stirring occasionally.

  5. Add the fish to the pan and gently turn it over so it is covered in the sauce. Cook, covered with a lid, for 10 minutes, or until the fish is cooked through and the sauce slightly reduced.

  6. To make the salad, put the salad leaves in a bowl and toss with the oil, a squeeze of lemon juice and a pinch of salt.

  7. Serve the fish in the sauce with the sweet potatoes and salad.