30g Protein, 20-Minute, Lemon garlic salmon tray bake

If you’re looking for a straightforward yet delicious dish to whip up after a long day, look no further than this Lemon Garlic Salmon Tray Bake. This recipe packs a punch with zesty lemon and fragrant garlic, not to mention the incredible health benefits of salmon, rich in omega-3 fatty acids, which can help support heart health. Picture this: succulent salmon fillets nestled among vibrant cherry tomatoes and tender asparagus, all roasting beautifully to create a feast that’s as colorful as it is flavorful. It’s a one-pan wonder that will tantalize your taste buds and simplify your cleanup.

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Why This Lemon Garlic Salmon Tray Bake – Easy & Healthy!

This Lemon Garlic Salmon Tray Bake is not only a breeze to make, but it also delivers a healthy punch, making it perfect for family dinners or quick weeknight meals. The ease of preparation means you can have dinner on the table in under 30 minutes, leaving plenty of time for relaxed family time or a well-deserved couch moment afterward. Now, who doesn’t love a meal that’s easy to whip up and good for you?

The Essentials

• 4 x 180g/6 oz salmon fillets (skin on or off, doesn’t matter [Note 1])
• 1 tsp lemon zest (from 1 lemon)
• 1 tbsp lemon juice
• 2 tbsp extra virgin olive oil
• 1 tsp Dijon mustard ([Note 2])
• 2 garlic cloves (grated using a microplane [Note 3])
• 1/2 tsp cooking salt / kosher salt
• 1/4 tsp black pepper
• 3 bunches asparagus (woody ends snapped or trimmed off [Note 4])
• 200g / 7 oz cherry tomatoes (or grape tomatoes, 1 Aussie punnet)
• 2 tsp extra virgin olive oil
• 1/4 tsp each salt and pepper
• Olive oil spray
• Parmesan (finely grated)
• Lemon wedges or slices (optional)
• Parsley (finely chopped, optional)
• Crusty bread or toast (for serving)

These ingredients come together to make a well-rounded, healthy meal that’s packed with flavor and nutrients.

Let’s Cook

1. Lemon garlic paste – Mix the marinade ingredients in a small bowl: lemon zest, lemon juice, olive oil, Dijon mustard, grated garlic, salt, and pepper. Slather it all onto the top and sides of the salmon. If you have the time, let it marinate for 1 hour for maximum flavor—otherwise, feel free to proceed with the recipe.
2. Preheat oven grill/broiler to 280°C/525°F, or as high as your oven allows. Position the oven shelf about 20 cm/8 inches from the heat source for optimal cooking.
3. Prepare the tray – Toss the asparagus and cherry tomatoes with olive oil, salt, and pepper. Spread this colorful mixture out on a large tray, leaving some space for the salmon fillets.
4. Place salmon on the tray – Nestle the marinated salmon fillets among the vegetables, making sure there’s a bit of space between each piece. Give the salmon a light spray of olive oil to enhance browning.
5. Cook – Grill or broil for 11 minutes or until the salmon is just done; the flesh should flake easily, and the internal temperature should reach about 50°C/122°F [Note 5].
6. Serve – Transfer the salmon and roasted veggies to a plate. Grate some parmesan over the vegetables, squeeze fresh lemon juice over the salmon, and sprinkle with parsley if desired. Now, dig in!

Nutrition Breakdown

This dish serves four and offers a balanced nutritional profile: approximately 380 calories, 30g protein, 15g carbohydrates, 25g fat, and 3g fiber per serving. Salmon is renowned for its heart-healthy omega-3 fatty acids, while asparagus is an excellent source of vitamins A and C, making this a fantastic dish for those looking to keep things nutritious and delicious.

How to Serve It Best

This Lemon Garlic Salmon Tray Bake is your perfect weeknight dinner option—easy to serve straight from the tray to the table. Pair it with a side of crusty bread or toast for a delightful crunch and maybe a light salad dressed with vinaigrette to balance the meal. It’s light enough for warm weather yet comforting enough for those cooler nights.

Smart Reheat Tricks

Store any leftovers in an airtight container in the fridge for up to three days. You can also freeze the salmon for up to six months if wrapped well. For reheating, gently warm in the oven at 150°C/300°F, keeping it covered to maintain moisture—nobody likes dry salmon! A squeeze of fresh lemon upon serving will bring back that vibrant flavor.

Expert Tips

1. Marinate Longer – If you have the time, marinate the salmon for a couple of hours or overnight. This enhances the flavors remarkably.
2. Veggie Swap – Feel free to swap asparagus and tomatoes for other seasonal veggies such as zucchini or bell peppers to keep things exciting throughout the year.
3. Cooking Time – Ensure that your salmon is even thickness for uniform cooking. If your fillets vary in size, adjust the cooking time accordingly.
4. Tempering the Salmon – Let the salmon sit at room temperature for about 15 minutes before cooking. This helps it cook evenly and prevents dryness.
5. Experiment with Citrus – Mix and match citrus by adding some orange zest or juice for a different flavor profile.

Flavor Experiments

1. Seasonal Twist – Swap in some fresh herbs like dill or tarragon during spring to give your dish a refreshing aroma and taste.
2. Gourmet Touch – Try adding a dollop of caper butter on top of the salmon before serving for a rich, sophisticated finish.
3. Playful Varieties – Add a splash of soy sauce or ginger to your marinade for an Asian-inspired twist that invites new layers of flavor.

Learn from My Mistakes

1. Overcooking the Salmon – Be careful not to grill it too long; overcooked salmon can be dry. Keep an eye on the time!
2. Skipping the Oil Spray – It’s tempting to skip the oil spray on the salmon, but it adds flavor and promotes a lovely crust—don’t skip it!
3. Neglecting Measurements – A little too much salt can take over the dish. Use measuring spoons to ensure a balanced flavor.
4. Ignoring the Marinade – Don’t skip the marinade if you can help it; it really elevates the flavor.
5. Picking the Wrong Fish – Avoid frozen salmon if possible—fresh is always recommended for optimal taste and texture.

Creative Second-Day Ideas

1. Salmon Salad – Dice up your leftover salmon and toss it into a bed of greens with a lemon-dill dressing for a refreshing salad.
2. Salmon Tacos – Flake the salmon and serve in corn tortillas with avocado, cilantro, and lime for a quick lunch twist.
3. Pasta Delight – Mix leftover salmon with whole-grain pasta, sautéed spinach, and a light cream sauce for a filling meal.

Quick Questions

Can I use frozen salmon for this recipe? Absolutely! Just make sure to thaw it completely before marinating to ensure even flavor distribution.

What can I substitute for asparagus? Zucchini, green beans, or snap peas work beautifully if asparagus isn’t your thing or doesn’t happen to be in season.

Is this a gluten-free recipe? Yes, this dish is naturally gluten-free. Just double-check your Dijon mustard ingredients to ensure they’re gluten-free.

How can I adjust the recipe for fewer servings? Feel free to halve the ingredients for a smaller family meal, but keep the same cooking time. Enjoy your culinary adventure with this easy, healthy Lemon Garlic Salmon Tray Bake!

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