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Honey Salmon with Vegetables

  • Preparation time: 30 minutes
  • Cooking time: 45 to 60 minutes
  • Yields: 6 servings

This salmon and vegetables sheet pan recipe is healthy, easy to clean up, and delicious for the entire family.

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Ingredients

Salmon

  • 6 cloves garlic, minced
  • 2 tablespoons honey, plus extra for drizzling
  • 2 teaspoons fresh rosemary, minced
  • Kosher salt and black pepper, to taste
  • 48 ounces skinless salmon fillets (8 pieces)
  • 2 large lemons, thinly sliced

Sweet Potatoes

  • 4 medium sweet potatoes, thinly sliced into rounds
  • 4 tablespoons olive oil
  • 1 teaspoon fresh rosemary, minced
  • Kosher salt and black pepper, to taste

Zucchini, Squash, and Tomatoes

  • 6 tablespoons olive oil
  • 8 cloves garlic, minced (3 tablespoons)
  • 2 1/2 teaspoons Italian seasoning
  • 4 small zucchini (2 pounds), cut into 1/2-inch-thick slices
  • 4 small yellow squash (2 pounds), cut into 1/2-inch-thick slices
  • 28 ounces small tomatoes, cut in half
  • Salt and freshly ground black pepper
  • 2 cups (4.8 ounces) Parmesan cheese, finely shredded
  • Fresh or dried parsley, for garnish (optional)

Directions

  1. Preheat the oven to 400°F.
  2. Place the sweet potatoes on a large, rimmed sheet pan. Drizzle with olive oil and sprinkle with rosemary, salt, and pepper. Toss until sweet potatoes are coated. Spread the sweet potato rounds in an even layer on the pan (you may need 2 pans). Bake in the oven for 12 minutes. (Rotate pan halfway through baking for even roasting.)
  3. Meanwhile, combine the garlic, honey, rosemary, salt, and pepper for the salmon in a large bowl. Season the salmon fillets with salt and pepper.
  4. Remove the sheet pan(s) from the oven. Place the salmon fillets on top of the sweet potatoes. Spread the honey mixture evenly on the salmon. Place the lemon slices on top.
  5. Put the pan back in the oven and cook for 10 to 15 minutes or until the salmon is opaque throughout. The cook time will depend on the thickness of your salmon. Check at 10 minutes to be safe.
  6. While the salmon is in the oven, in a small bowl whisk together olive oil, garlic, and Italian seasoning. If possible, let it rest for 5 to 10 minutes to let flavors infuse into oil.
  7. Place zucchini, squash, and tomatoes in a large mixing bowl. Pour olive oil mixture over the vegetables and gently toss with hands to coat.
  8. Remove the salmon and sweet potatoes from the oven and lightly drizzle with honey.
  9. Line a large, rimmed baking sheet with parchment paper or aluminum foil. Spread out the zucchini, squash, and tomatoes in an even layer. Season with salt and pepper and sprinkle Parmesan over the top. Roast in the oven for 25 to 30 minutes, until veggies are tender and Parmesan is golden brown. Garnish with parsley, if desired, and serve warm.

Healthy Plates

Honey Salmon with Vegetables

9-inch plate

  • 1/4 plate protein
    Salmon
  • 1/4 plate whole grains
    and starchy vegetables

    Sweet potatoes
  • 1/2 plate nonstarchy
    vegetables and fruits
    Zucchini and tomatoes

Nutrition Information

  • Serving: 3 ounces salmon, 1 small sweet potato, 1 cup zucchini
  • Calories: 374
  • Carbohydrates: 22 g
  • Protein: 27 g
  • Total Fat: 21 g
  • Saturated Fat: 6 g
  • Sodium: 163 mg
  • Fiber: 4 g
  • Sugar: 8 g
Honey Salmon with Vegetables

9-inch plate

  • 1/4 plate protein
    Salmon
  • 1/4 plate whole grains
    and starchy vegetables

    Sweet potatoes
  • 1/2 plate nonstarchy
    vegetables and fruits
    Zucchini and tomatoes

Nutrition Information

  • Serving: 4 ounces salmon, 1 small sweet potato, 1 cup zucchini
  • Calories: 452
  • Carbohydrates: 22 g
  • Protein: 34 g
  • Total Fat: 25 g
  • Saturated Fat: 7 g
  • Sodium: 174 mg
  • Fiber: 4 g
  • Sugar: 8 g
Honey Salmon with Vegetables

7-inch plate

  • 1/4 plate protein
    Salmon
  • 1/4 plate whole grains
    and starchy vegetables

    Sweet potatoes
  • 1/2 plate nonstarchy
    vegetables and fruits
    Zucchini and tomatoes

Nutrition Information

  • Serving: 3 ounces salmon, ½ small sweet potato, ½ cup zucchini
  • Calories: 266
  • Carbohydrates: 13 g
  • Protein: 22 g
  • Total Fat: 15 g
  • Saturated Fat: 4 g
  • Sodium: 141 mg
  • Fiber: 2 g
  • Sugar: 5 g
Honey Salmon with Vegetables

5-inch plate

  • 1/4 plate protein
    Salmon
  • 1/4 plate whole grains
    and starchy vegetables

    Sweet potatoes
  • 1/2 plate nonstarchy
    vegetables and fruits
    Zucchini and tomatoes

Nutrition Information

  • Serving: 1 ounce salmon, ¼ small sweet potato, ¼ cup zucchini
  • Calories: 103
  • Carbohydrates: 5 g
  • Protein: 8 g
  • Total Fat: 6 g
  • Saturated Fat: 2 g
  • Sodium: 72 mg
  • Fiber: 1 g
  • Sugar: 2 g
Honey Salmon with Vegetables

5-inch plate

  • 1/4 plate protein
    Salmon
  • 1/4 plate whole grains
    and starchy vegetables

    Sweet potatoes
  • 1/2 plate nonstarchy
    vegetables and fruits
    Zucchini and tomatoes

Nutrition Information

  • Serving: 3 ounces salmon, ¼ small sweet potato, 1 cup zucchini
  • Calories: 306
  • Carbohydrates: 12 g
  • Protein: 27 g
  • Total Fat: 19 g
  • Saturated Fat: 5 g
  • Sodium: 150 mg
  • Fiber: 2 g
  • Sugar: 4 g

For more post-bariatric surgery recipes visit the Options program website

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