healthy-sheet-pan-dinner

This healthy sheet pan dinner of fajita salmon and veggies is an easy and delicious weekday meal. Top with cilantro and guacamole for an extra boost of nutrients.

It’s tough to keep weeknight dinners fresh and interesting. If you find yourself eating the same foods week after week, spice things up with this healthy sheet pan dinner of fajita salmon and veggies. This recipe requires minimal cleanup and cooking experience, and makes great leftovers for the next day.

The best part…it only takes 20 minutes to prep and cook, making it the perfect healthy and quick meal.

We’ve written about omega-3 fats a lot on the blog, and salmon is by far our favorite way to get these essential fats.

At Culina Health, we get a ton of questions about wild-caught versus farmed salmon. While we think the verdict is still out on this one, wild salmon generally does have a better nutrition profile than farmed salmon. Wild salmon is higher in minerals like calcium and zinc, has a better omega-3 to omega-6 ratio, and is lower in toxins like PCBs and dioxins compared to farmed salmon (1, 2).

However, sustainably farmed salmon has the potential for safeguarding the world’s salmon population and the animal species that depend on it for survival. Bottom line, if you are going to choose farmed salmon, make sure it comes from a trustworthy farm that practices sustainable fishery and feeds their fish seaweed and not corn.

Want to learn more about the nutrition benefits of salmon and the other superfoods in this recipe? Check the nutrition facts below!

 

Healthy Sheet Pan Dinner Nutrition Facts

SALMON

Wild-caught salmon is great source of omega-3 fatty acids, B12, vitamin D and selenium. This high quality protein has all of the essential amino acids and has been well researched for many health benefits, including cardiovascular benefits, improved mood and cognition, eye health, and anti-cancer benefits (3, 4, 5, 6).

Additionally, omega-3 fatty acids fight inflammation in the body and support cell, nervous system, and brain function.

Recommended Reading: Can Omega-3 Fatty Acids Help Your Depression?

CILANTRO

Cilantro, also known as coriander, is powerful herb that has anti-bacterial/parasitic, antioxidant, and chelation effects.

Studies have found that cilantro has the ability to remove mercury, lead, and aluminum from body tissues, supporting the body’s detoxification system (7). It also contains anti-inflammatory compounds like carotenoids and lutein, and has been found to lower anxiety in animal studies (8).

AVOCADO

Avocados are an amazing source of monounsaturated fats, fiber, vitamin K, and B5 (pantothenic acid). The monounsaturated fats in avocados are well-researched for their heart health benefits. Additionally, they’ve been found to protect against cancer and insulin resistance (9, 10, 11).


Turkey White Bean and Pumpkin Chili

Tamar Samuels
Servings 2

Ingredients
  

  • 2 tbsp vegetable oil
  • 1 cup chopped onion
  • 1 cup 1 c chopped bell pepper (any color)
  • 3 cloves minced garlic
  • 1 lb ground turkey
  • 1 14.5 oz can diced tomatoes
  • 1 14.5 oz can pumpkin puree
  • `1 14.5 oz can white cannellini beans
  • 1.5 tbsp chili powder (try a combination, I like Spicy Mexican and Chipotle)
  • 1 tsp cumin
  • .5 tsp ground black pepper
  • Salt to taste

Optional

  • .5 cup shredded cheese
  • .5 cup sour cream or plain Greek yogurt
  • .25 tsp cayenne pepper
  • 1 minced jalapeno

Instructions
 

  • Heat 1 tbsp oil in a medium sized pot over medium heat, and saute the onion, bell pepper, and jalapeno until tender.
  • Throw in minced garlic and cook for one minute. Empty pot and set the mixture aside.
  • Heat 1 tbsp oil in same pot. Stir in the turkey, and cook until evenly brown. Drain.
  • Return both the onion/pepper mixture, and the turkey to pot and mix in tomatoes, pumpkin, and beans.
  • Season with chili powder, cumin,pepper, and salt, and cayenne if using.
  • Reduce heat to low, cover, and simmer 20 minutes.
  • Serve topped with shredded cheese and plain Greek yogurt.

Notes

  • You can store leftovers in the fridge in an airtight container for up to 5 days.
  • For meal prep, simply double the recipe to give you four servings!
  • You can bulk up the meal by adding this all on top of cauliflower rice, wild rice, or quinoa.
 

 

Let us know how you like the recipe in the comments. Tag @CulinaHealth and @healthnutgab on Instagram and show us your creations!

9/15/20

Tight on Time? Make This Healthy Sheet Pan Dinner

written by:

Tamar Samuels

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