One-Pan Lemon Garlic Salmon & Veggies (Whole Foods Meal Prep) – Simple, Fresh, and Fast

This is the kind of weeknight meal that feels restaurant-worthy, but it’s easy enough for a Tuesday. Everything cooks on one pan, so cleanup is a breeze. The flavors are bright, fresh, and comforting: zesty lemon, mellow garlic, and tender salmon with crisp-tender veggies.

It’s perfect for meal prep, too—just portion it out and you’re set for days. Simple ingredients, minimal effort, great results.

What Makes This Recipe So Good

• One-pan convenience: Fewer dishes, less stress, and everything cooks at the same time.
• Balanced and satisfying: Protein, fiber-rich veggies, and healthy fats keep you full and energized.
• Bright, clean flavors: Lemon and garlic make the salmon and vegetables shine without heavy sauces.
• Meal prep friendly: Holds up well in the fridge and reheats nicely for lunch or dinner.
• Whole-food ingredients: Nothing weird—just real, fresh food you can feel good about.

Shopping List

• 4 salmon fillets (about 5–6 oz each), skin-on or skinless
• 1 lb small baby potatoes, halved
• 1 bunch asparagus, trimmed (or green beans if preferred)
• 1 red bell pepper, sliced
• 1 small red onion, cut into wedges
• 3 tbsp extra-virgin olive oil
• 3 cloves garlic, finely minced
• 1 large lemon (zest and juice), plus extra slices for topping
• 1 tsp Dijon mustard
• 1 tsp honey or maple syrup (optional, for balance)
• 1 tsp kosher salt, plus more to taste
• 1/2 tsp black pepper
• 1/2 tsp smoked paprika (optional)
• 1/2 tsp crushed red pepper flakes (optional)
• Fresh parsley or dill, chopped, for garnish

How to Make It

1. Heat the oven: Preheat to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup.
2. Make the lemon-garlic sauce: In a small bowl, whisk olive oil, minced garlic, lemon zest, lemon juice, Dijon, honey, salt, pepper, and smoked paprika.
3. Start the potatoes: Toss potatoes with about a third of the sauce.

   Spread on the pan cut side down. Roast 12–15 minutes until they start to soften.

4. Add the veggies: Toss asparagus, bell pepper, and red onion with another third of the sauce. Push potatoes to one side, add veggies to the other.

   Roast 8 minutes.

5. Season the salmon: Pat salmon dry. Brush with the remaining sauce. Add lemon slices on top if you like.
6. Finish roasting: Nestle salmon on the pan, skin side down if using.

   Roast 10–12 minutes, until the salmon flakes easily and the veggies are tender-crisp. Thicker fillets may need an extra 2–3 minutes.

7. Rest and garnish: Let salmon rest 3 minutes. Sprinkle with fresh parsley or dill.

   Taste and add a pinch more salt or a squeeze of lemon if needed.

8. Serve or portion: Serve immediately, or divide into meal prep containers with equal portions of salmon and veggies.

How to Store

• Fridge: Store in airtight containers for up to 3–4 days.
• Reheat: Warm gently in the microwave (50% power) or in a 300°F oven until just heated through. Avoid overcooking the salmon.
• Freezer: Salmon can be frozen up to 2 months, but veggies may soften. Freeze portions tightly wrapped, then thaw overnight in the fridge.

Why This is Good for You

• Omega-3s: Salmon is rich in EPA and DHA, which support heart and brain health.
• Fiber and micronutrients: Asparagus, peppers, onions, and potatoes bring fiber, vitamin C, folate, and potassium.
• Stable energy: The combo of protein, complex carbs, and healthy fats keeps blood sugar steadier.
• Low on additives: Whole, recognizable ingredients with big flavor and no fuss.

Common Mistakes to Avoid

• Overcrowding the pan: If ingredients are piled up, they steam instead of roast.

  Use a large sheet pan or two smaller ones.

• Skipping the pat-dry step: Wet salmon won’t sear or caramelize nicely.
• Overcooking the fish: Pull salmon when it flakes easily or hits 125–130°F in the thickest part.
• Adding everything at once: Potatoes need a head start, or they’ll be underdone when the salmon is ready.
• Not enough seasoning: Taste and finish with lemon and salt to brighten everything up.

Alternatives

• Protein swaps: Use trout, cod, or chicken thighs (adjust time: chicken takes 20–25 minutes after the potatoes start).
• Veggie swaps: Try broccoli, zucchini, cherry tomatoes, carrots, or Brussels sprouts. Roast hard veggies longer, delicate ones shorter.
• Dairy-free “buttery” finish: Add a teaspoon of olive oil after cooking for a silky finish.
• Herb variations: Dill for classic salmon flavor, oregano for Mediterranean vibes, or cilantro with a lime twist.
• Low-carb option: Use cauliflower florets instead of potatoes.

FAQ

How do I know when the salmon is done?

It should flake easily with a fork and look just opaque in the center. A quick-read thermometer should read about 125–130°F for moist, medium doneness.

Can I use frozen salmon?

Yes.

Thaw it overnight in the fridge, then pat very dry before seasoning. If cooking from frozen, add 5–7 minutes and watch closely.

What if I don’t like asparagus?

Swap in green beans, broccoli, or zucchini. Keep an eye on cook times—broccoli takes longer, zucchini cooks faster.

Is the honey necessary?

No, but a small amount balances the lemon’s acidity.

You can omit it or use a pinch of sugar if preferred.

Can I make this on the stovetop?

Yes. Sauté the potatoes (parboil first to speed it up), cook the veggies until crisp-tender, and pan-sear the salmon. Finish with the sauce and a squeeze of lemon.

In Conclusion

This One-Pan Lemon Garlic Salmon & Veggies hits all the marks: fresh, fast, and nourishing.

With a simple sauce and smart timing, you get perfectly cooked salmon and flavorful veggies every time. Make it once for dinner, or batch it for easy meal prep that actually tastes great by day three. Simple food, done well.

One-Pan Lemon Garlic Salmon & Veggies (Whole Foods Meal Prep) - Simple, Fresh, and Fast

Print Recipe Pin Recipe

Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Servings 4 servings

Ingredients

  

• 4 salmon fillets (about 5–6 oz each), skin-on or skinless
• 1 lb small baby potatoes, halved
• 1 bunch asparagus, trimmed (or green beans if preferred)
• 1 red bell pepper, sliced
• 1 small red onion, cut into wedges
• 3 tbsp extra-virgin olive oil
• 3 cloves garlic, finely minced
• 1 large lemon (zest and juice), plus extra slices for topping
• 1 tsp Dijon mustard
• 1 tsp honey or maple syrup (optional, for balance)
• 1 tsp kosher salt, plus more to taste
• 1/2 tsp black pepper
• 1/2 tsp smoked paprika (optional)
• 1/2 tsp crushed red pepper flakes (optional)
• Fresh parsley or dill, chopped, for garnish

Instructions

 

• Heat the oven: Preheat to 425°F (220°C). Line a large sheet pan with parchment for easy cleanup.
• Make the lemon-garlic sauce: In a small bowl, whisk olive oil, minced garlic, lemon zest, lemon juice, Dijon, honey, salt, pepper, and smoked paprika.
• Start the potatoes: Toss potatoes with about a third of the sauce.Spread on the pan cut side down. Roast 12–15 minutes until they start to soften.
• Add the veggies: Toss asparagus, bell pepper, and red onion with another third of the sauce. Push potatoes to one side, add veggies to the other.Roast 8 minutes.
• Season the salmon: Pat salmon dry. Brush with the remaining sauce. Add lemon slices on top if you like.
• Finish roasting: Nestle salmon on the pan, skin side down if using.Roast 10–12 minutes, until the salmon flakes easily and the veggies are tender-crisp. Thicker fillets may need an extra 2–3 minutes.
• Rest and garnish: Let salmon rest 3 minutes. Sprinkle with fresh parsley or dill.Taste and add a pinch more salt or a squeeze of lemon if needed.
• Serve or portion: Serve immediately, or divide into meal prep containers with equal portions of salmon and veggies.