This healthy sheet pan dinner of honey mustard salmon and Brussels sprouts salad is an easy and delicious weekday meal.
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 dinner of honey mustard salmon and brussels sprouts salad. 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, and salmon is by far our favorite way to get these essential fats.
Wild Caught vs Farmed Salmon
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.
Brussels Sprouts
Brussels sprouts are popular again, and with good reason. They have anti-inflammatory properties and contain phytochemicals that may slow the growth and reproduction of cancer cells.
Honey Mustard Salmon with Shaved Brussels Sprouts Salad
Prep Time 10 minutes mins
Cook Time 12 minutes mins
For the salmon:
- 4 4- oz wild-caught salmon fillets
- 3 T dijon mustard
- 1 T honey
- 1/4 tsp smoked paprika
- salt and pepper to taste
For the Brussels sprouts salad:
- 1/2 lb Brussels sprouts ends trimmed
- 1 medium sized apple chopped
- 1/2 cup sliced almonds
- 1/8 cup shaved Parmesan cheese
- Salt to taste
For the dressing
- 3 T olive oil
- 1 tsp lemon juice
- 1 T apple cider vinegar
- 1 T tahini
- 1 tsp Dijon mustard
- 1/2 clove garlic minced
- salt and pepper to taste
- Water to thin as needed
Preheat your oven to 450 degrees F. Add a sheet of aluminum foil to a sheet pan. Coat with oil spray
In a bowl, add mustard, honey, paprika, pepper, and salt. Mix till uniform.
Set salmon fillets on the sheet pan then add the honey mustard mix to each fillet. Spread for even coverage.
Put a sheet pan with salmon in the oven and cook for approximately 8-12 minutes.
While the salmon is cooking, assemble the salad. Begin by making the dressing. In a bowl, incorporate together the
olive oil, lemon juice, apple cider vinegar, tahini, mustard, and garlic. Add salt and pepper to taste. Set aside.
Use a food processor to thinly slice the brussels sprouts. A mandoline can be used instead of a food processor if needed.
Combine shredded brussels sprouts with the remainder of salad ingredients. Add in salad dressing and mix salad until ingredients are uniform throughout. Add salt and pepper to taste. Divide into four servings.
Once salmon is finished roasting, add one salmon filet and 1 serving of salad to the plate. Enjoy immediately.
