Miso Sheet Pan Salmon and Veggies

Name: Miso Sheet Pan Salmon and Veggies
Prep time: 15 min
Cook time: 17 min
Ingredients: 4 6-ounce/ 170g salmon filets; 2 tbsp brown miso paste (white miso will also work); 2 tbsp maple syrup; 1 tbsp soy sauce; 1.5 tbsp rice vinegar; 1.5 tsp fresh ginger (grated); 4 cups of broccoli florets (about 1.5 large broccoli crowns); 2 cups of carrots (sliced into ¼ inch thick spears (about 3 large carrots)); 1.5 tbsp sesame oil; salt and black pepper (to taste); 2 green onions (thinly sliced); 1 cup of uncooked rice or quinoa (cooked according to package directions); Optional toppings: sesame seeds

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Sweet, salty and full of umami, this miso sheet pan salmon and veggies is an easy balanced meal packed with protein and omega-3s. The best part? It's ready in only 30 minutes!

Close-up of sheet pan salmon and veggies.

I know you've had it before, but I promise this isn't your average sheet pan salmon and veggies. Introducing my go-to quick protein: miso maple salmon. It's got all the flavour, nutrition, and satisfaction that makes it the perfect weeknight meal.

Why You Need This Sheet Pan Salmon and Veggies
Main Ingredients
How to Make This Miso Maple Salmon
Frequently Asked Questions
More Easy Dinner Recipes

Why You Need This Sheet Pan Salmon and Veggies

I think we all know by now how amazing sheet pan meals are- here are my top three reasons that they are a staple in my house!

Balanced meal- All of the nutrition guesswork is done for you. We've got a protein, veggie and some colour and we're good to go.
Quick and easy- Just a couple minutes of prep, and it's in the oven cooking itself! No more idle time standing at the stove. Plus, while it's baking that gives you time to do the (very minimal) dishes.
Switch it up- With sheet pan meals, the combinations are endless. Use whatever veggies you have in the fridge!

Main Ingredients

Salmon- Fatty fish are great dietary sources of vitamin D and omega-3s, which are nutrients that many of us are lacking in. The Canada's Food Guide even recommends having fish 2x a week.
Brown miso paste- Miso is a fermented soybean paste that is commonly used in Japanese culture. It has a salty, umami (savoury) flavour that I'm obsessed with.
Maple syrup, soy sauce, rice vinegar- The rest of these sauces all combine with the miso paste to create the most mouth-watering melody of sweet, saltiness, and tang!
Ginger- Miso ginger salmon tastes best with fresh ginger. Quick hack: Buy your ginger when it's on sale, then grate and freeze it in an ice cube tray. Then you have "fresh" ginger whenever you need it!
Broccoli and carrots- These were my veggies of choice. However, swap in whatever you like- just be mindful that different veggies may need more or less time in the oven.
Sesame oil- Veggies cooked in sesame oil level them up x100. Trust me!
Sesame seeds and green onion- My toppings of choice.
Rice or quinoa- Every sheet pan meal needs a carb to go with it.

How to Make This Miso Maple Salmon

Miso maple salmon and veggies on a tray.

Step One: Preheat the oven to 400 degrees Fahrenheit and line a sheet pan with parchment paper or foil.

Step Two: In a small bowl, whisk together the miso paste, maple syrup, rice vinegar, and soy sauce. Pour the mixture on top of the salmon and use a brush to ensure all surfaces of the salmon are covered. Let the salmon marinate while the oven comes to temperature and while you prepare the vegetables.

Step Three: In a large bowl, toss together the broccoli and carrots with sesame oil and season generously with salt and pepper. Place the salmon filets on the sheet pan and spread the vegetables in a single layer surrounding the salmon. Bake for about 12-17 minutes, until salmon is opaque and easily flakes and the vegetables are cooked through.

Step Four: Prepare your rice or quinoa according to package instructions while your sheet pan meal is cooking.

Step Five: To serve, portion out your rice or quinoa and top with a filet of salmon and vegetables and sprinkle with sesame seeds and sliced green onions.

Frequently Asked Questions

Should I be worrying about mercury levels in salmon?

It depends. Fish obtain mercury by eating prey, meaning that fish higher in the food chain contain higher mercury levels. Certain people definitely need to be more mindful of their mercury intake (like pregnant women and young children), however the 2x/week recommendation is fine for the general public. Health Canada has a great article here if you're concerned!

Can I make this recipe vegan?

I haven't personally tried it, but I think tofu or another plant-based protein would taste great with the miso ginger glaze! Just adjust the cooking time accordingly.

Is this recipe gluten free?

I would be careful with the soy sauce and miso paste (which may contain fermented grains).