Sheet Pan Salmon Niçoise Salad Recipe
Are you using a sheet pan to make an entire meal yet? If not, you may be missing out! I got into sheet pan meals shortly after I got started on my healthy eating journey. Even though I enjoyed cooking, I was pressed for time since the days I would normally meal prep started to fill up with activities and social gatherings.
But, thank goodness for sheet pan meals! These are perfect not only for meal prep but they make fantastic weeknight meals when you’re tired and don’t wanna do too much.
There are several reasons why you may want to consider them but here are 3 of my top reasons:
- Convenience. Sheet pan meals require minimal preparation and clean-up. Simply toss all of your ingredients onto a single pan, season them, and pop them in the (convection) oven. This means you don’t have to spend a lot of time washing dishes or monitoring multiple pots and pans on the stove where things can get tricky and clean up can be…well, awful! 😅 Plus, you can use a variety of proteins and vegetables to create a well-rounded and colorful meal with just one sheet pan.
- Versatility. You can use sheet pans to cook a wide range of dishes! You can roast vegetables, bake chicken or fish, make nachos, or even cook a breakfast frittata, all on the same sheet pan and at the same time. This means you can experiment with different flavor combinations and ingredients to keep your meals interesting and delicious. Yes, there can be some maneuvering, meaning removing or adding some ingredients during cooking to accommodate for difference in cooking times, but if that’s the most difficult thing you have to deal with, then I’d say it’s pretty good!
- Healthful. Sheet pan meals can be a much more healthful and calorie-conscious option because they can lend themselves to cooking with less added fats and oils. Additionally, you can easily incorporate a variety of vegetables to make the sheet pan meal colorful, which translates into an assortment of vitamins, minerals, and fiber, right into your meals. Plus, just like this salmon Niçoise sheet pan salad, you can use lean proteins like chicken or fish to boost protein while keeping your meal balanced and low in saturated fats.
Here’s my take on a traditional cold Salmon Niçoise Salad that uses a sheet pan to cook the main ingredients before enjoying on a bed of lettuce! This salad is as satisfying as it is nutritionally dense and delicious. Enjoy!
And remember, always customize according to your macronutrient needs and personal goals!
To reduce fat calories, consider:
- removing Kalamata olives
- removing eggs
- switching to an oil free dressing OR reducing the amount of oil used
- Sheet Pan
- 1/2 lb yellow fingerling potatoes, halved
- 1 tablespoon avocado or olive oil
- pinch of sea salt & pepper
- 1 teaspoon garlic powder
- 2 teaspoons onion powder
- 1lb raw green beans (haricot verts)
- 1 pint (10oz) cherry tomatoes
- 20 oz (four 5oz) salmon filets, wild and center-cut is recommended but get what’s available
- swap: use canned wild salmon but add at the end without roasting
- pinch of sea salt & pepper
- 6 cups red or green lettuce, chopped
- 1/3 cup kalamata olives, chopped or in pieces
- 4 whole eggs
- 2 garlic cloves
- 1/4 cup olive oil
- 4 anchovies in oil, drained and chopped
- zest from 1 lemon
- juice from 1.5 lemons
- 4 tablespoons dijon mustard
- 2 tablespoons white vinegar (or more if desired)
- cracked pepper to taste
Set oven to 420F / 216C. Drizzle avocado oil on the potatoes, then season with garlic, onion sea salt & pepper, then toss together ensuring every potato has oiled and seasoned.
Then place the potatoes potatoes face down in an UNLINED baking tray. Roast for 15 – 20 minutes, or until the edges/face of the potatoes have browned and the potato is tender.
After roasting, set aside to add the remaining ingredients.
Add the green beans and cherry tomatoes to the sheet pan, spray with a bit more oil, add another pinch of sea salt & pepper, then gently toss everything together. Arrange the veggies on the sheet pan along the outer edges in order to create space in the middle for the salmon.
Season the salmon with sea salt & pepper then place in the middle of the baking tray.
Note: I recommend cooking the salmon with the skin on. The fatty skin acts as a barrier between the hot metal pan and the lean salmon flesh, which will lessen the risk of overcooking the salmon and having the white stuff – albumin – ooze out the salmon indicating it may be overcooked.
Roast for 10 – 12 minutes, then broil for 2 – 3 minutes in order to further brown/sear the salmon and veggies.
Whisk together the ingredients for the dressing until emulsified (iei, it looks kinda creamy), season to taste then set aside. Add more lemon juice and/or water if you need more liquid.
Chop lettuce to prep the salad.
Boil eggs. I like a medium soft boiled egg so I boiled mine for 5 minutes, then immediately plunged them into a bowl of ice to stop them from cooking. If you like a firmer yolk, just boil for 8 minutes.
Bring everything together and enjoy with dressing!
ABOUT THE AUTHOR
Hey, I'm Kevin
My name is Kevin. My life changed when I realized that healthy living is a lifelong journey, mainly won by having a well-balanced diet and maintaining an active lifestyle.
By experimenting in the kitchen and sharing my meals on Tumblr, I learned healthy eating is not boring! By making a few adjustments to my favorite foods, I could design a diet that could help me achieve my wellness goals while satisfying my desire for BANGIN food! 😅 Now I try to help people around the world realize that same level of freedom in eating regardless of budget. Welcome, let's #DemocratizeWellness together!
May 02 2023
thank you! it’s an amazingly satisfying meal!
May 05 2023
This was so good and I loved having fewer dishes to clean up. I didn’t have anchovies and improvised by adding some salt and Worcestershire sauce to the dressing instead. It was really easy to prep as well and I liked having a salad that was different from what I normally eat!
I really like the addition of Worcestershire sauce to the vinaigrette! I’m glad you enjoyed it as well – less dishes in the sink will ALWAYS be a winner in my book!
May 05 2023
Just love this recipe. Only trouble it took 9 pages to print, (lots of ink) and if it had a print the recipe only, it would have been perfect.
Ah! Thank you for this – we’ll get this looked at asap! Great catch.
May 05 2023
I love a good sheet pan meal and this recipe did not disappoint. It was layered with beautiful colors, textures and flavors that all complimented each other. Prep was straightforward and simple. I’m a visual person so I loved the video and the photos. Every single ingredient had a purpose and made for a magnificent meal.
Wow! Thank you for letting me know it went so well for you as is. That’s a huge compliment! Heck yeah