Sheet Pan Maple Salmon

Sheet Pan Maple Salmon is an easy 7 ingredient meal that comes together in under 30 minutes. The tender salmon is coated in a sticky maple glaze and cooks on a sheet pan with broccoli and baby potatoes for an easy one-pan dinner. 

Sheet pan dinners have become pretty popular recently, and for a good reason. You can make a complete meal that is already packed with a healthy source of protein (fish in this case) and veggies (broccoli and potatoes). 

Plus, sheet pan meals are incredibly easy to whip up on busy weeknights. Don’t believe me? Check out this Sheet Pan Sausage and Peppers, Sheet Pan Chicken Fajitas, and this super easy Sheet Pan Chicken Stir Fry recipe. 

This one-pan Maple Salmon is no different. It’s an easy weeknight meal that the whole family will love. And I love it because it requires just a handful of simple ingredients and a few minutes of active, hands-on time before popping the baking pan in the oven for a delicious and healthy meal. 

Ready for an easy dinner that will become one of your go-to weeknight recipes?

Ingredients

This Sheet Pan Maple Salmon comes with 4-ingredient sticky maple sauce, salmon, and veggies for a complete meal.

• Salmon - skin-on salmon fillets are best; for maximum health benefits and if budget allows, use wild salmon
• Fresh orange - one orange is enough for a tablespoon of orange zest and a few tablespoons of orange juice
• Olive oil - extra virgin olive oil is a great option; I get mine from Costco
• Pure maple syrup - use real Grade A or Grade B maple syrup; skip the ones with high fructose corn syrup
• Whole grain mustard - Dijon mustard with whole grain is the best for this easy dinner; also sometimes called Seed Style Mustard or Old Style Mustard
• Broccoli - one small head of broccoli with the stem removed and cut into small broccoli florets
• Small potatoes - baby potatoes cut in half will cook quickly alongside the salmon

How to Make Sheet Pan Maple Salmon

This easy salmon recipe comes together quickly in one pan. The printable recipe is in the recipe card for your convenience.

Step 1.

Preheat oven to 400 degrees Fahrenheit (204 degrees Celsius).

Step 2. 

Whisk together the orange zest and juice, maple syrup, olive oil, and mustard in a small bowl. 

Step 3.

Pat salmon dry with paper towels. Place salmon fillets skin side down on a rimmed baking sheet. Add vegetables to the pan, spreading them evenly in a single layer around the salmon.

Step 4.

Pour maple sauce over the salmon and veggies and toss to coat evenly. Top with salt and pepper to taste.

Step 5. 

Bake salmon and veggies in a preheated oven for about 20 minutes or until the salmon is cooked through and tender. After about 10 minutes of cooking time, you may add slices of fresh orange to the side of the salmon for extra flavor.

Take care not to overcook the salmon. The cook time will depend on the thickness of your salmon. 

Step 6.

Set your oven to low broil for the last 2 to 3 minutes of cook time to get that golden brown color on your salmon. 

Remove salmon from the oven and rest for 5 minutes before serving hot. 

Variations

This easy sheet pan dinner is gluten-free, dairy-free, and processed sugar-free. It also makes a great paleo meal. But consider making simple modifications to make it suitable for any diet.

• Whole30: use date paste for maple syrup or omit it completely.
• Low-Carb and Keto: use low-carb, sugar-free maple syrup alternative; use low-carb fresh vegetables like broccoli, cauliflower, and zucchini.

Food Safety

Cooking salmon in the oven typically takes approximately 12-16 minutes, depending on the thickness of your salmon fillets. Be careful not to leave the fish in the heat for too long. Otherwise, it will become dry, rubbery, and unpleasant in taste and texture. 

But you also want to avoid undercooked salmon. Here’s how you can know that salmon is cooked thoroughly:

• Color will change from translucent pink to opaque.
• Salmon should flake easily with a fork (there should be little to no resistance).
• Internal temperature of salmon will continue to rise even after pulling it out of the oven. If using a food thermometer to test for doneness, the internal temperature of salmon should be 125 degrees Fahrenheit when inserted into the thickest part of the fish. (source)

Helpful tips

This delicious one-pan meal is an easy way to get dinner on the table in under 30 minutes. But consider these helpful tips for best results:

• Pat dry salmon with a paper towel to remove excess liquid. This is essential for that proper and even cooking as well as creating that lovely golden brown crust. 
• Say no to dry salmon. Don’t overcook salmon. If you have thin salmon fillets, check on them at around the 8-minute mark and look for that opaque color. And don’t forget, it will continue to cook using residual heat, so keep a close eye on it.
• Use a variety of fresh vegetables. Sheet pan meals are a great way to use up those vegetables lost in the back of the refrigerator veggie bins. Try Brussels sprouts, red bell peppers, and green beans. Go with veggies that have similar cook time as the salmon.
• Cut veggies into small chunks. Whatever veggies you are cooking, make sure you cut the hardier ones (like sweet potatoes) into small pieces, so they cook through. Softer vegetables like zucchini can be cut into bigger pieces. 
• Easy clean-up. Spread a piece of parchment paper over the sheet pan for super easy cleanup. 

Storage Instructions

Leftover maple salmon can be stored in the refrigerator in an airtight container for up to 3 days. 

Gently reheat it in the microwave until warmed through. Alternatively, you can enjoy leftover salmon chilled over a salad for an easy lunch the next day. The salmon is so flavorful, it only needs a bit of dressing or a squeeze of orange juice. 

Frequently Asked Questions

What is the best way to thaw salmon?

The best way to thaw salmon is overnight in the refrigerator. But if you forgot to pull your fish out of the freezer last night, not to worry. You can use the defrost setting on your microwave or thaw in water. If your salmon fillets are individually wrapped and sealed, follow these simple steps:

1. Place sealed salmon fillets in a large bowl or sink full of cold water.
2. Change the water every 30 minutes until the salmon has been fully thawed.

Is it better to bake salmon covered or uncovered?

Baking the sheet pan salmon uncovered is recommended to avoid overcooking it. Salmon cooks quickly, and covering it will trap heat and inhibit that coveted golden brown crust.

Do you flip the salmon in the oven?

It is not necessary to flip the salmon in the oven. The skin will crisp up during baking as long as you do not crowd the pan. Additionally, resist the urge to move the fish around. The best way to get a nice golden crispy skin on salmon and veggies is to allow it to cook undisturbed at high heat.

Serving Suggestions

This sheet pan Maple Dijon Salmon is packed with flavor, nutrition, variety, and satisfying ingredients. It has a side of veggies thanks to broccoli and potatoes, making it an ideal sheet pan dinner on a busy weeknight.

However, this maple salmon recipe is also fancy enough to serve for that special occasion. It’s a perfect dinner party meal because it’s an easy recipe that comes together quickly and effortlessly, leaving you to spend time with your guests.

Consider doubling up on the maple glaze if serving this for dinner guests. Garnish the plated sticky salmon and veggies with fresh parsley and serve with a generous side of white or brown rice. Drizzle extra maple glaze over the salmon, veggies, and rice for a nice finishing touch.

For something fresh and zesty, a light salad like this Strawberry Feta Salad or Brussels Sprout Salad will pair excellently with this salmon meal. 

Nutrition

Salmon is a great source of protein, healthy fats, and numerous vitamins and minerals. It’s readily available and incredibly versatile. Generally, wild salmon is higher in protein and lower in calories than farmed salmon, but either of those options is considered a nutritious food. (source)

A serving of this sticky maple salmon with veggies has only XXX calories and XX grams of carbs. It also packs XX grams of protein, making you feel fuller longer. It’s an excellent meal that’s nutritious, easy to make, and fantastically delicious!

Need More Healthy Salmon Recipes to Get You Through The Week?

• Baked Teriyaki Salmon
• Gluten-Free Salmon Piccata
• Easy Honey Garlic Salmon
• Sheet Pan Salmon
• Salmon with Avocado Salsa

Sticky Maple Salmon

Sticky Maple Salmon is a sweet and delicious way to get your omega-3s. Easy to prep and fancy enough for company.

Print Pin Rate

Course: Dinner

Cuisine: American

Diet: Gluten Free

Keyword: maple salmon

Prep Time: 5 minutes minutes

Cook Time: 25 minutes minutes

Total Time: 30 minutes minutes

Servings: 4

Calories: 234kcal

Ingredients

• 4 pieces of salmon
• 2 tablespoon fresh orange juice
• 1 tablespoon orange zest
• 2 tablespoon maple syrup
• 2 tablespoon olive oil
• 1 tablespoon grainy mustard
• 1 lb small potatoes cut in half
• 1 small head of broccoli stem removed and cut into small florets
• salt and pepper to taste

Instructions

• Preheat oven to 400°.
• Whisk together the orange juice, zest, maple syrup, olive oil and grainy mustard.
• Place fillets skin side down on a baking sheet. Add veggies around the side.
• Pour sauce over the salmon and veggies. Give it a stir.
• Top with salt and pepper to taste.
• Bake for about 20 min. checking often. The cook time will depend on the thickness of your salmon.
• About 15 min. in I added a sliced orange around the sides of the salmon for extra flavor.
• If you want a browner top, place salmon under low broil for about 2-3 minutes.

Nutrition

Calories: 234kcal | Carbohydrates: 38g | Protein: 7g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 99mg | Potassium: 1003mg | Fiber: 7g | Sugar: 10g | Vitamin A: 969IU | Vitamin C: 162mg | Calcium: 99mg | Iron: 2mg

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