• Skip to primary navigation
  • Skip to main content
  • Skip to footer
The Sassy Dietitian

The Sassy Dietitian

Real Food Nutrition in a Fast Food World

  • About
  • Recipes
  • Blog
  • Services
    • Media & Brand Partnership
    • One-On-One Coaching Waitlist
    • Group Programs
  • Resources
  • Contact
  • Links
  • Facebook
  • Instagram
  • Pinterest
  • YouTube

STAY UP TO DATE!

Sheet-Pan Lemon Honey Garlic Salmon, Asparagus, & Potatoes

Yum

January 8, 2019 By Laura Ligos, MBA, RD, CSSD Leave a Comment

Jump to Recipe·Print Recipe

It’s 2019 and sheet-pan dinners are a thing. We all have zero time to be making dinner AND we hate dishes. When I say “we” I’m including myself in that. While I do love to cook, I really, REALLY hate to do dishes. I want healthy, real food, and I want it to be delicious but I also want clean up to not take me 100 hours (clearly an exaggeration). This sheet-pan lemon honey garlic salmon, asparagus, & potatoes fits the bill and I’m SO glad it worked out so I can share it with you.

Sheet-Pan Meals

I just recently got into sheet-pan dinners. I’m not sure what took so long but I am glad I’ve hopped on board. I’m mostly excited because I feel like these meals will make it easier for everyone to eat more real food. I get it that cooking can be intimidating and ordering out seems FAR easier.

Here’s the thing, if you make food yourself you’ll not only save money & feel better, you’ll also feel like a rockstar! Nothing like making yourself a delicious meal. Heck, maybe you could make this for others too and wow the socks off of them. They’ll wonder what cooking school you went to, just kidding 😉

Just know, that everyone started somewhere in the kitchen and if you are nervous to get started, the only way to get better is to try. You WILL make mistakes. Heck, I make mistakes every time I get in the kitchen. Those mistakes can be delicious & even if they’re not, they’ll serve as a lesson you can use for the next time you cook.

Building Your Meal

So, when thinking of a meal, I usually think of 4 components that I want included. In no real order, here are the major components of meals that I make.

  1. Protein (i.e. chicken, fish, steak, bison, eggs, etc.)
  2. Vegetable (i.e. broccoli, cauliflower, artichokes, etc.)
  3. Fat (i.e. oil, butter, ghee)
  4. Starch (i.e. potatoes, pasta, rice, etc.)

I want every meal I make to have all the above. Snacks are the exception, but if I’m going to cook what I consider a well balanced meal, it needs the above. Why? Well for one they contain all the macronutrients AND they are rich of a variety of micronutrients. Together, these foods create a meal that is not only delicious BUT also sufficient and satisfying. In this meal:

  1. Protein = Salmon
  2. Vegetable = Asparagus
  3. Fat = Ghee
  4. Starch = Potoates

Boom! #sassyapproved !

Sheet-Pan Lemon Honey Garlic Salmon, Asparagus, & Potatoes

So where did I come up with this beaut? Well, I was shopping at Whole Foods this past weekend and I was rolling past the freezer fish section. I almost always pass it up because I usually buy canned OR fresh from a local fish shop. However, this year I wanted to try and make more fish recipes to help you guys eat more fish! I pulled over and peaked in the freezer.

These salmon fillets that were individually portioned caught my eye. While I’d usually buy about 1-2 lbs of a full salmon fillet, I figured, why not try something different this time? I’m so glad I did. They were incredibly easy to cook and even easier to eat.

As for the side veggies of this dish I was inspired by a wedding I was at this past weekend. The sides were asparagus & mashed potatoes and it was delicious & comforting this time of year. Why not use that inspiration for something tasty like this sheet-pan recipe?!

The sauce? I wanted to keep it simple but delicious so I mixed a few ingredients I had on hand together and BAM! That’s it! It’s okay if you switch up the ingredients a bit, have fun with it and enjoy!

Pro Tip: buy frozen salmon & thaw it in the fridge in a bowl with cold water while the potatoes are cooking, salmon will be ready when you are!

Print
clock clock icon cutlery cutlery icon flag flag icon folder folder icon instagram instagram icon pinterest pinterest icon facebook facebook icon print print icon squares squares icon
Sheet-Pan Lemon Honey Garlic Salmon, Asparagus, & Potatoes

Sheet-Pan Lemon Honey Garlic Salmon, Asparagus, & Potatoes

  • Yield: 4 1x
  • Category: Main Course
Print
Pin

Scale

Ingredients

Salmon & Glaze

  • 4 6-oz salmon fillets
  • 1 tbsp ghee (melted)
  • 1 tbsp honey
  • 2 tsp dijon mustard
  • 4 cloves garlic (minced)
  • 1 tbsp lemon juice
  • 2 tbsp parsley (minced)

Potatoes

  • 1.5 lbs fingerling potatoes (sliced in 1/2 lengthwise)
  • 1 tbsp ghee (melted)
  • 3 cloves garlic (minced)
  • 1/4 tsp black pepper
  • 1/4 tsp salt

Asparagus

  • 1 bunch asparagus (trimmed)
  • 1 lemon (sliced)

Instructions

  1. Preheat oven to 425°F & line a pan with parchment paper
  2. In a large bowl, mix potatoes with ghee, garlic, pepper, & salt then spread out evenly in one layer on lined baking sheet
  3. Bake for 20-25 minutes or until soft when poked with a fork & slightly golden brown.
  4. Meanwhile, in a small bowl, whisk together glaze for salmon (ghee, honey, garlic, lemon & parsley)
  5. Remove potatoes from oven & push to the outsides of the pan, add apsaragus to outside areas, leaving enough space in the middle of the pan for the salmon
  6. Add salmon to sheet pan, drizzle a spoonful of glaze on each fillet & rub in with the back of the spoon.
  7. Drizzle any remaining glaze on asparagus & top asparagus with lemon slices.
  8. Bake in oven for 8-12 minutes (no raw salmon visible) & turn oven to broil and broil for 2-3 minutes to crisp the outside. (Monitor closely)

Did you make this recipe?

Tag @@thesassydietitian on Instagram

xoxo,

Sassy

…

Pin Now, Sheet Pan Later

…

Related

Filed Under: Main Course, Recipes

STAY UP TO DATE!

Reader Interactions

Leave a Reply Cancel reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

@thesassydietitian

We’ve made it over a week together and it feels We’ve made it over a week together and it feels like it’s always been this way.

Motherhood is a wild ride & it’s only getting started. I have never been so tired & simultaneously so fulfilled in my life. That’s not to say it’s not filled with tears, worries and doubts but what fun would it be if it were all sunshine and roses anyway?

Going into this all I have felt so supported by friends going through this with me BUT I felt so unsupported by the general public. It seems like we want to fear and shame moms because misery loves company, right?!

The focus quickly shifts from mom to baby (still shocked that I only have an appointment at 6 weeks even though my body went through the biggest event of its life) and there also seems to be this shift from joy to shame & guilt.

Here’s some of what I heard from people:

😕Sleep when baby sleeps. You’ll never sleep again.
😕Don’t let baby sleep in a car seat, or a bouncer, or anywhere but their crib EVER. 
😕You’ll never have time to shower again, enjoy it now. 
😕Cry it out is cruel and harmful to the baby. 
😕Get baby on a schedule/never put baby on a schedule.

These are all things I heard and that truly led me to believe I was going to lose all sense of who I was and my life as I knew it.

What I wish people had said instead were:

🥰Your heart will grow bigger than you could imagine.
🥰You’ll cry the happiest tears you’ve ever cried.
🥰You’ll feel like a giant hole was filled that you didn’t even know was there.
🥰You won’t feel guilty about cleaning your house, it just won’t matter anymore.
🥰Babies pooping will make you laugh so hard you will feel like a kid again.
🥰You will have time to eat and shower and you don’t have to neglect yourself.

We need to do a better job of building each other up, supporting one another and our decisions while refraining from offering unsolicited advice and opinions. 

So for all you future mamas and new mamas out there, I see you, I’m proud of you and I cannot wait to share our stories with one another and the world.

Let’s stop fear mongering (just like the diet world) and start building one another up.

Xoxo,
Sassy & lil sassy man
🌈Some things truly are worth the wait. It’s b 🌈Some things truly are worth the wait. It’s been a long year of loss, unknowns and worry but it’s all been worth it to get to meet my lil man🥰
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now time to introduce this sassy human who is already so well loved to the world...
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Introducing 

💙 Connor James Ligos 💙
⠀⠀⠀⠀⠀⠀⠀⠀⠀
After an almost 24 hour labor, Connor joined us over a week past his due date on 2/12/21 at a whopping 9lb2oz & 22.5 inches long with a full head of hair and lungs to scream hello to us with.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We are so in love already and cannot wait to share him with the world. Thank you for all the love and support from friends and family and to all those that helped us in the hospital. Holy cow labor & delivery teams are truly magical and I cannot imagine doing it without all of their support.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now back to snuggling this human of mine and trying not to cry at every last thing he does 🥰 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Mom, Dad & Bode are all doing well!
.
.
.
.
.
#babyboy #pregnancyafterloss #rainbowbaby #birthdayboy #birthannouncement
I get it, we all eat so we all then want to talk t I get it, we all eat so we all then want to talk to others about what worked for us. That's great!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What's not great is when we push our nutrition and eating behaviors onto others ESPECIALLY when we are not qualified to do so.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So often when people meet me for the first time they are worried to eat around me and/or buy groceries around me. My friends can attest I am not judgemental around food and will gladly eat that cake, queso dip or sip on that glass of wine right alongside of you. I am not the food police and do not offer unsolicited nutrition advice unless it's a client who is paying for my help OR on Instagram and other social media platforms where my goal is to educate.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Why do I share this? 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Because I see far too many people diving down diet rabbit holes, finding success & then claiming to be nutrition experts purely because something worked for them. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I've also seen this alot being pregnant, everyone wants to tell you what worked for them. IF you use that stipulation of "this worked for me" then fine, share away but if you start doleing out advice please pause, take a breath and think about NOT doing it.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
People are OVERWHELMED by diet culture and some so badly want to change but YOUR way is not the only way and it most likely is not what will work for your friend/coworker/cousin/neighbor so please, stop trying to be an expert in something you aren't.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Got it!?! 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ok, carry on.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
xoxo,
Sassy
.
.
.
.
.
#nutrition #nutritiontips #nutritionist #dietitianapproved #rdapproved #rdchat #dietitiansofinstagram #dietitian #dietitiansofig #albanyny #albanynutrition #albanynutrition
Your nutrition does NOT need to be all or nothing. Your nutrition does NOT need to be all or nothing. I'm not saying you have to find perfect balance (does that even exist?) but I am saying that we shouldn't feel like either we have to eat perfectly or that we might as well give up.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Instead we should look to the grey area in between for our nutrition guidance. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What do I mean?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I mean that we need to realize that we can still eat cookies but we probably should throw some veggies in there. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We can have a glass or 2 of wine but we should probably also drink some water. 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We can take rest days but we should also find ways to move our bodies regularly.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And the list goes on.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It's not about all or nothing it's about doing something daily to help your health and nutrition without it feeling like a set of rules or a free for all.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
How do we find that grey area in between?
👉🏻 stop hopping on and off fad diets
👉🏻listen and trust your self, not your coworkers and cousins 
👉🏻focus on the simple things (ie drinking water instead of worrying about supplements)
👉🏻work to remove guilt and shame around food & body
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Where do you currently fall Right now?!
🤪 all
👍🏻in between 
🙅🏻‍♀️ nothing 
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Xoxo,
Sassy
.
.
.
.
.
#dietitian #dietitiansofig #dietitiansofinstagram #nutrition #nutritionist #nutritiontips #thesassydietitian #rdchat #realtalk

Footer

The Sassy Dietitian

Real Food Nutrition in a Fast Food World

STAY UP TO DATE

SAERCH THIS SITE

  • Facebook
  • Instagram
  • Pinterest
  • YouTube
Copyright © 2019 · The Sassy Dietitian | Design by Reach Creative | Privacy Policy