Sheet Pan Salmon and Veggies.
Simple, quick, minimal prep and minimal cleanup. And affordable.
Seafood dinners and seafood in general, are often considered a splurge. Yes, canned tuna and salmon, frozen shrimp, tilapia and some other fish can be pretty cheap, but for the most part, the fish counter options can be pricey. Living on the Cape, we have many local fish options available at our local fish market, which can be even pricier. Often, when we want to splurge, we’ll get the local scallops, local swordfish and, on occasion lobster – all, for us, worth the expense because they are THE best. The local white fish tends to be pretty affordable. Salmon (our favorite) for us is a once a week (sometimes twice a week) purchase. It’s normally $8.99/lb for farmed salmon, which isn’t cheap, but we’re willing to pay the price because we like the taste and the health benefits (heart-smart omega-3s).
This month’s Recipe ReDux theme is Budget-Friendly Eats – how low can you go? Can you make a meal for less than $3 per serving? Whatever your budget, show us your healthy entree recipe to help keep food spending in check in 2017. So, it’s the perfect time for a challenge. Can you cook a heart smart seafood dinner with salmon for less than $3 per serving?
Guess what? You sure can. Go low on the other ingredients – in this case cabbage, potatoes and carrots and season simply (olive oil + extra virgin olive oil + salt + pepper).
This simple Sheet Pan Salmon with Veggies serves 4, for just about $3 per serving ($2.99/person). Here’s how the cost breaks down (using prices from our local grocery store):
- 1 lb salmon: $8.99/lb
- 1/2 lb new potatoes: $1.49
- 1/2 large green cabbage head: $0.99
- 4 carrots: $0.49
Total: $11.96 / $2.99 per person
*If you add the lemon, it’ll add an extra $0.50-$1.00.
This dinner easily serves 4 people, but keep in mind the salmon portion size – 4 oz (raw) per person. This is less than what most people would expect to be served at home (1/2 lb / person and what the fish counter would recommend), let alone at a restaurant (where you’d get upwards of 1/2 lb – 3/4 lb). But, the serving size is appropriate for fish and is more than enough when paired with all of these veggies.
We had plenty of leftovers after this dinner, to make another meal (though Lucca only ate the carrots and potatoes), so there was just two of us eating.
Aside from being budget friendly, this dinner is also really tasty. Fresh salmon seasoned simply is a treat, as are roasted potatoes and carrots. My favorite part of this dinner though is the roasted cabbage. I forgot how tender delicious cabbage gets when roasted. Now that I’m reminded, we’ll be roasting lots of cabbage this winter.
Do you have an affordable, favorite seafood dinner?
- • ½ large head cabbage, sliced into quarters
- • 4 carrots, trimmed but kept whole
- • ½ lb new potatoes, halved
- • 2 Tbsp extra virgin olive oil
- • 1 lb salmon filet
- • Garlic salt
- • Pepper
- • Lemon slices (optional)
- Preheat oven to 425.
- On a baking sheet, place sliced cabbage, potatoes and carrots in a single layer.
- Drizzle with extra virgin olive oil, sprinkle with garlic salt and pepper.
- Roast for 20 minutes, flipping vegetables after 10 minutes.
- Meanwhile, sprinkle garlic salt and pepper onto salmon filet.
- Cover with 4 lemon slices.
- Remove sheet pan from oven.
- Clear a bit of room on the sheet pan and place salmon filet onto pan.
- Place back into oven and roast another 15-20 minutes until vegetables are tender and salmon is cooked through, or to desired doneness.
- Remove from oven.
- Serve with lemon wedges, if desired.
Don’t miss my Recipe ReDux pals Budget Friendly Eats here: