One-Pan Roasted Salmon with Mediterranean Vegetables: Recipes for Meal Prep and Healthy Eating

Introduction

One-Pan Roasted Salmon with Mediterranean Vegetables delivers an extraordinary balance of heart-healthy flavors and vibrant colors in a single baking dish. This wholesome recipe is the ultimate solution for busy weeknights and hassle-free meal prep, offering quick cleanup and minimal effort while packing in protein, fiber, and a medley of vitamins.

With just one pan, you capture the essence of Mediterranean cuisine—bright cherry tomatoes, briny olives, sweet bell peppers, and juicy salmon filets—all perfectly roasted with olive oil and fresh herbs. This meal prep hero is ideal for anyone craving a nutritious, satisfying meal that’s effortlessly elegant.

Why You’ll Love One-Pan Roasted Salmon with Mediterranean Vegetables

This recipe thrives on its simplicity and adaptability. The tender salmon soaks up the aromatic flavors of roasted vegetables, lemon, and herbs, creating a main course that’s light yet deeply satisfying. Each serving brims with healthy omega-3 fatty acids, gut-friendly fiber, and immune-boosting antioxidants, making it perfect for anyone embracing a lifestyle of clean eating.

Meal prepping? This dish keeps beautifully in the fridge and can be divided into individual portions for grab-and-go lunches. Its visual appeal, rainbow of produce, and delectable flavor make it a guaranteed crowd-pleaser.

Essential Prep for Perfect Vegetables

Getting your medley of Mediterranean vegetables prepped evenly is key. For quick, uniform chopping, the Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper is a game-changer—saving time and ensuring every veggie roasts to perfection.

Once chopped, toss your vegetables in a mix of extra virgin olive oil, garlic, oregano, and a squeeze of fresh lemon for that signature Mediterranean zest. Spread the seasoned mix on a parchment-lined sheet pan for easy cleanup and even cooking—try using the Reynolds Kitchens Brown Parchment Paper Roll for best results.

How to Roast Salmon and Vegetables Together

Begin roasting your seasoned vegetables first, giving them a head start for maximum caramelization. After 10–15 minutes, nestle your salmon fillets onto the pan, brush with olive oil, and top with lemon slices. If you want perfectly flaky fish without overcooking, use a ThermoPro TP19H Digital Meat Thermometer to check that your salmon reaches 125°F–130°F.

Roast until the salmon is opaque and just cooked through, and the veggies are golden and tender. The entire process is hands-off, letting you prep other elements or simply relax.

Meal Prep and Serving Ideas

Let the pan cool slightly, then portion out servings into leakproof containers like Rubbermaid Brilliance Food Storage Containers for grab-and-go convenience throughout the week.

Pair your meal with a side of quinoa, brown rice, or a fresh green salad, transported perfectly in a Bentgo Salad Container. The roasted salmon and vegetables taste fantastic both hot and cold, and a squeeze of lemon just before serving brightens up leftovers beautifully.

Nutritional Information and Serving Size

This meal serves four generous portions. Each serving contains approximately 400 calories, 27g protein, 18g healthy fat, and a full spectrum of vitamins and antioxidants, depending on the specific vegetables and quantity of olive oil used.

One-Pan Roasted Salmon with Mediterranean Vegetables (Recap)

Effortless, nourishing, and bursting with Mediterranean flavor, this sheet pan meal exemplifies healthy eating made simple. It’s a versatile pick for meal preppers, health-conscious families, or anyone in search of a vibrant, flavor-packed dinner with minimal cleanup.

Instructions

1. Preheat oven to 425°F (220°C). Line a large sheet pan with Reynolds Kitchens Brown Parchment Paper Roll for stick-free roasting and easy cleanup.
2. In a large bowl, add bell peppers, red onion, zucchini, cherry tomatoes, and olives. For quick, even chopping, use the Mueller Pro-Series 10-in-1, 8 Blade Vegetable Chopper. Toss vegetables with olive oil, garlic, oregano, lemon juice, salt, and pepper.
3. Spread the vegetables evenly onto the prepared sheet pan. Roast for 12 minutes.
4. Place salmon fillets on top of roasted vegetables. Brush lightly with olive oil, season with salt and pepper, and arrange lemon slices on each fillet.
5. Return pan to the oven and roast for another 10–14 minutes, or until salmon is just cooked through. For perfectly moist fish, verify doneness with a ThermoPro TP19H Digital Meat Thermometer.
6. Remove from oven. Sprinkle with fresh parsley, if using, and portion into Rubbermaid Brilliance Food Storage Containers for meal prep or serve immediately.

Cook and Prep Times

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes