This Honey Mustard Baked Salmon Sheet Pan Meal is a quick, healthy dinner that’s perfect for weeknights! Ready in 30 minutes, this flavorful meal provides 40g of protein per serving while being gluten free and dairy free. Plus, it all comes together in the oven on two baking sheets for minimal effort and clean-up.
Welcome to the first recipe of my new 30-in-30 series. This series is all about easy, healthy recipes that have 30g of protein (per serving) and are ready in 30 minutes or less. Because eating a high-protein diet is so so important, and really doesn’t have to be hard. I’m stoked about this and I hope you are too!
I probably shouldn’t be shocked that my first idea for this series involved salmon. It always feels like such a treat to me, and is actually a wildly good source of protein as well as omega-3 fatty acids. But we couldn’t stop there…this series is about FULL, balanced meals. So, I incorporated some broccolini for veggies and baby potatoes for complex carbs.
This Honey Mustard Baked Salmon comes together on (two) sheet pans for a quick, low-maintenance dinner that checks all the nutritional boxes. And don’t worry…it tastes delicious too 🙂 No boring, bland food over here! Plus, with just 30 minutes of effort, you’ll have 5 whole servings to enjoy for several meals afterward.
Why You’ll Love this Honey Mustard Baked Salmon Sheet Pan Meal
- It’s a healthy, balanced & delicious 30-minute dinner!
- Each serving has 40g of protein.
- This is a sheet pan meal so there’s minimal dishes and clean-up.
- The honey mustard sauce is easy to make yet totally addicting!
- It’s gluten free, dairy free and refined sugar free.
What You Need to Make this Honey Mustard Baked Salmon Sheet Pan Meal
For the Honey Mustard Salmon:
- Sockeye Salmon: Wild sockeye salmon has a more bold salmon flavor compared to farmed Atlantic salmon. It’s also more dense, higher in protein and lower in fat. So, it’s not only the healthier option but its also cooks quicker!
- Whole Grain Mustard: This type of mustard still contains the seeds so it has a thick, coarse texture and I think it works perfectly for this recipe. I wouldn’t recommend substituting normal dijon mustard or yellow mustard.
- Honey: Balance out the pungent mustard flavor with a few tablespoons of raw honey. You can also use maple syrup if you prefer.
- Avocado Oil: To add moisture and healthy fats to this salmon.
- Lemon Juice: A bit of fresh lemon juice (from about 1/2 lemon)
- Garlic: Fresh minced garlic adds a nice savory note to this salmon so that it doesn’t taste overwhelmingly sweet.
- Paprika, Kosher Salt & Black Pepper: Paprika adds some smoky flavor, but can be omitted if you don’t have it.
For the Sheet Pan Meal:
- Baby Potatoes: I love using baby potatoes as my carb source in a meal. Be sure to wash them well and then quarter them so that they cook quickly.
- Broccolini: Broccolini just feels more fun to me than normal broccoli, but technically either will work here. I like to trim off the ends of the broccolini and then cut any thick ones in half lengthwise.
- Avocado Oil: This is my favorite oil for roasting because it has a high smoke point. I didn’t list a measurement here, but I’d say it’s probably 1 tbsp total, divided equally between the potatoes and broccolini.
- Kosher Salt & Black Pepper: Simply season both the potatoes and broccoli with salt & pepper. The honey mustard salmon is the real star of the show here!
How To Make this Honey Mustard Baked Salmon Sheet Pan Meal
Roast the Baby Potatoes:
First, preheat your oven to 425F. Add quartered baby potatoes to one of the baking sheets, drizzle with avocado oil and season with salt & pepper. Toss to coat and then spread out evenly on the baking sheet so that there’s no overlap. Transfer to the oven to bake for 25 minutes.
Roast the Broccolini:
While the potatoes are in the oven, trim off the ends of each piece of broccolini and if any of them are super thick, cut them in half lengthwise. Add broccolini to the second baking sheet, drizzle with a bit of avocado oil and season with salt & pepper. Toss to coat and then spread out evenly. Once there are 15 minutes left on the potato timer, place the baking sheet with broccolini into the oven.
Prepare the Honey Mustard Salmon:
Next, in a small bowl, whisk together the mustard, honey, avocado oil, lemon juice, garlic, paprika, salt & pepper. Then, rip off a large piece of aluminum foil (enough to fully wrap around the salmon), and place the side of salmon on top.
Pat salmon dry with a paper towel, and then pour most of the honey mustard sauce on top. I like to reserve some of it for garnish, later on. Wrap aluminum foil around the salmon so that it’s completely closed.
Add Honey Mustard Salmon to Baking Sheet:
When there are 10 minutes left on the potato timer, add the foil packet of salmon to the sheet pan with the broccolini on it, and return to the oven to bake for 10 more minutes or until the salmon is done to your preference. Wild sockeye salmon is thinner and cooks quicker than farmed salmon!
I highly recommend using a meat thermometer here to ensure the salmon is cooked to perfection. For medium-well doneness, you can remove the salmon from the oven when it reaches an internal temperature of 130F. If you prefer it closer to medium rare, only cook it until the internal temperature reaches 125F.
Plate & Serve with Extra Honey Mustard Sauce:
Finally, remove both sheet pans from the oven. Cut salmon into 5 even pieces, and plate alongside some roasted broccolini and baby potatoes. Pour extra honey mustard sauce on top of the salmon. Enjoy!
Why Sockeye Salmon? Can I use Atlantic Salmon Instead?
Wild sockeye salmon is my top choice because of its health benefits. Compare to farmed Atlantic salmon, it is higher in protein, lower in fat, and a great source of omega-3 fatty acids. It also cooks quicker, which is perfect for 30-minute meals like this one!
If you don’t like sockeye salmon, can’t find it, or it’s out of your budget, you can of course make this recipe with Atlantic salmon instead. However, you will likely need to increase the cook time since it’s thicker. I would recommend checking it after 12 minutes in the oven, but it may need up to 15 minutes. When in doubt…use a meat thermometer!
Expert Tips & Tricks:
- Use two baking sheets: You really don’t want to overcrowd the pans, or else everything will steam instead of getting crispy. So, cook the potatoes on one baking sheet and the salmon and broccolini on the other.
- Save some of the honey mustard sauce for garnish: This stuff is addicting and I love to reserve some of it to pour on top of the finished salmon.
- If you have extra time, soak the baby potatoes: To keep this a 30-minute meal, I skipped my usual soaking step. But, if you have extra time and want super crispy potatoes, quarter them and then add to a bowl of cold water to soak for 30 minutes before patting dry and roasting.
- Wrap salmon in foil packet: This helps to lock in moisture which is especially important for sockeye salmon that’s naturally denser and drier.
How Should I Store Leftover Honey Mustard Baked Salmon?
Since this recipe makes about 5 servings, you’re likely to have leftovers…which means you’ll have an easy lunch prepped and ready for ya in the fridge! Simply allow the honey mustard baked salmon, broccolini and potatoes to cool down before transferring to an airtight container and storing in the fridge for up to 4 days. Re-heat gently in the microwave.
Find the full recipe below. As always, please let me know if you tried it by commenting below or tagging me on Instagram, @munchinwithmaddie_.
Looking for More 30 Minute High-Protein Meals?
- Smoky Harissa Shrimp and Summer Veggie Skillet
- Paleo Sloppy Joe Bowls
- Spinach and Feta Turkey Burgers
- Ribeye with Chimichurri Shishito Pepper Salsa
- 15-Minute Healthy Jambalaya Recipe
- The BEST Ground Turkey Enchilada Skillet
Honey Mustard Baked Salmon Sheet Pan Meal
Equipment
- 2 baking sheets
- aluminum foil
- small bowl
- whisk
- paper towels
- meat thermometer (optional)
Ingredients
For the Honey Mustard Baked Salmon:
- 1 side of sockeye salmon (about 1.4 lbs)
- ¼ cup whole grain mustard
- 3 tbsp honey (or maple syrup)
- 1 tbsp avocado oil
- 1 tbsp lemon juice
- 3 garlic cloves minced
- ½ tsp kosher salt
- ¼ tsp black pepper
- ¼ tsp paprika
For the Sheet Pan Meal:
- 24 oz baby potatoes quartered
- 12 oz broccolini (or broccoli)
- avocado oil
- kosher salt & black pepper to taste
Instructions
- Preheat your oven to 425F. Add quartered baby potatoes to one of the baking sheets, drizzle with avocado oil and season with salt & pepper. Toss to coat and then spread out evenly on the baking sheet so that there's no overlap. Transfer to the oven to bake for 25 minutes.24 oz baby potatoes, avocado oil, kosher salt & black pepper
- While the potatoes are in the oven, trim off the ends of each piece of broccolini and if any of them are super thick, cut them in half lengthwise. Add broccolini to the second baking sheet, drizzle with a bit of avocado oil and season with salt & pepper. Toss to coat and then spread out evenly. Once there are 15 minutes left on the potato timer, place the baking sheet with broccolini into the oven.12 oz broccolini, avocado oil, kosher salt & black pepper
- In a small bowl, whisk together the mustard, honey, avocado oil, lemon juice, garlic, paprika, salt & pepper. Then, rip off a large piece of aluminum foil (enough to fully wrap around the salmon), and place the side of salmon on top. Pat salmon dry with a paper towel, and then pour most of the honey mustard sauce on top. I like to reserve some of it for garnish, later on. Wrap aluminum foil around the salmon so that it's completely closed.¼ cup whole grain mustard, 3 tbsp honey, 1 tbsp avocado oil, 1 tbsp lemon juice, 3 garlic cloves, ½ tsp kosher salt, ¼ tsp black pepper, ¼ tsp paprika, 1 side of sockeye salmon
- When there are 10 minutes left on the potato timer, add the foil packet of salmon to the sheet pan with the broccolini on it, and return to the oven to bake for 10 more minutes or until the salmon is done to your preference. Wild sockeye salmon is thinner and cooks quicker than farmed salmon!
- Remove both sheet pans from the oven. Cut salmon into 5 even pieces, and plate alongside some roasted broccolini and baby potatoes. Pour extra honey mustard sauce on top of the salmon. Enjoy!
Video
Nutrition
Did you make this recipe?
Please let me know how it turned out for you! Leave a comment below and tag @munchinwithmaddie_ on Instagram and/or hashtag it #munchinwithmaddie.
Really yummy! The honey mustard sauce pairs perfectly with the salmon!
Thank you so much!
LOVED this recipe! the marinade was so perfect that I made twice in one week!! I love that you use ingredients I already have at home!
Makes me so happy, thank you!!