Easy Mediterranean Meal Prep
When my schedule gets packed, I lean heavily on simple, reliable meal prep to keep healthy eating on track. This salmon and vegetable recipe is a summer favorite in my kitchen, bringing bright Mediterranean flavors to the table with minimal effort. It relies on the oven to do all the work, leaving me with four complete, delicious meals ready for the week.
What makes this recipe so dependable is its simplicity. Everything roasts together on a single sheet pan, which means cleanup is incredibly fast. The high heat perfectly cooks the salmon until it’s flaky and tender while caramelizing the vegetables to bring out their natural sweetness. It’s a balanced, high-protein meal that feels satisfying without being heavy.
Mastering Crispy-Skin Salmon
Crispy salmon skin adds a fantastic textural contrast to the tender fish. The key to achieving it is a hot, preheated oven and very dry fish. Before seasoning, pat the salmon fillets completely dry with a paper towel; moisture is the enemy of crispiness. Place the salmon skin-side down on the hot pan and avoid moving it as it cooks. This direct, uninterrupted contact with the pan’s surface is what renders the fat and creates that satisfying, crackling finish. The high heat of 400°F (200°C) is essential for this process.
Roasting Vegetables to Perfection
The secret to deeply flavorful roasted vegetables is giving them enough space to caramelize, not steam. When vegetables are crowded on a pan, they release moisture that gets trapped, effectively steaming them. By spreading the broccoli, bell peppers, and onion in a single, even layer, you allow the dry, hot air of the oven to circulate around each piece. This encourages the natural sugars to brown, a process called caramelization, which creates rich flavor and beautifully browned edges. Tossing them in just enough olive oil also helps with browning and prevents them from drying out.
Balancing Flavors with Fresh Herbs
Fresh herbs are a simple way to elevate a dish from good to great. Their vibrant, aromatic flavors cut through the richness of the salmon and complement the roasted vegetables. For this recipe, a simple mix like parsley and dill works beautifully, but feel free to use what you have, such as basil or oregano. To preserve their bright taste, it’s best to add most of the herbs at the end of cooking. I stir them into the lemon juice for a quick sauce that gets drizzled on just before serving, ensuring none of their fresh character is lost to the oven’s heat.
Recipe Overview
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Servings: 4 meals
- Difficulty: Easy
Ingredients
For the Salmon and Vegetables
- 600g salmon fillets (four 5-oz fillets), skin on
- 300g bell peppers (2 medium), sliced
- 250g broccoli (1 head), cut into florets
- 150g red onion (1 medium), sliced
- 30g olive oil (2 tablespoons), divided
- Salt, to taste
- Black pepper, to taste
For the Lemon Herb Sauce
- 60g lemon (1 large), juiced
- 10g fresh herbs (2 tablespoons), chopped (e.g., parsley, dill)
Step-By-Step Instructions
- Preheat and Prep Vegetables
Preheat your oven to 400°F (200°C). On a large sheet pan, combine the sliced bell peppers, broccoli florets, and sliced red onion. Drizzle with half of the olive oil (1 tablespoon) and season with salt and pepper. Toss everything together until the vegetables are evenly coated, then spread them in a single layer. This prevents them from steaming and helps them caramelize.
- Season the Salmon
Pat the salmon fillets completely dry with paper towels to ensure crispy skin. Brush the remaining olive oil over the fillets. Squeeze half of the lemon juice over the top and season generously with salt and pepper.
- Roast Everything
Nestle the salmon fillets, skin-side down, among the vegetables on the sheet pan. Make sure there is some space around each fillet for even cooking. Roast for 15–20 minutes. The vegetables should be tender and slightly browned at the edges, and the salmon should be opaque and flake easily with a fork.
- Make the Sauce
While the salmon and vegetables are roasting, prepare the sauce. In a small bowl, whisk together the remaining lemon juice and the chopped fresh herbs. Set it aside.
- Serve or Store
Remove the sheet pan from the oven and let it rest for a minute or two. To serve immediately, place a salmon fillet and a portion of vegetables on each plate. For meal prep, divide the salmon and vegetables evenly among four airtight containers. Drizzle the lemon herb sauce over each portion just before serving or storing.
If you enjoy this dish, try our Baked Chicken and Veggie Meal Prep for a perfect pairing or next-weeknight option.
Substitutions & Variations
- Protein Swap: Use boneless, skinless chicken thighs instead of salmon. Add them to the pan with the vegetables and roast for the full 20-25 minutes, or until they reach 165°F (74°C).
- Add Carbs: For a heartier meal, add 1-inch cubes of sweet potato. Toss them with the vegetables but roast them for 10 minutes before adding the salmon to the pan, as they take longer to cook.
- Add a Creamy Finish: After roasting, crumble some feta cheese over the vegetables for a salty, creamy element that pairs well with the lemon and herbs.
- Vegetable Swaps: Use other quick-roasting vegetables like zucchini, asparagus, or cherry tomatoes. Add them for the last 10-12 minutes of cooking.
Make-Ahead, Storage & Reheat
Store portions in airtight containers in the refrigerator for up to 3 days. To reheat, microwave on 50% power until just warmed through to prevent the salmon from becoming dry. You can also enjoy it cold, flaked over a salad.
Nutrition
- Serving Size: 1 container (1 salmon fillet and 1/4 of the vegetables)
- Per Serving: 450 calories, 35g protein, 25g fat, 15g carbs
- Per 100g: 180 calories, 12g protein, 10g fat, 6g carbs
- Estimates only.
FAQ
How do I keep my roasted vegetables from getting soggy in the fridge?
Cool everything completely on the sheet pan before putting it in containers. Packing hot food traps steam, which creates moisture and makes vegetables lose their texture.
Is it possible to freeze these meal prep portions for longer storage?
I don't recommend freezing this meal. Cooked salmon's texture can become dry and tough when thawed, and roasted vegetables often turn watery and lose their firmness.
What kind of container is best for storing this Mediterranean meal prep?
Glass containers with airtight lids are a good choice. They don't absorb odors and are great for reheating, which means one less dish to wash later on.
What is another way to reheat this meal without using a microwave?
You can reheat this on a sheet pan in a 350°F oven for about 10 minutes. This method helps the vegetables crisp up again, avoiding the softer texture a microwave can create.
How can I make sure my salmon is cooked through but not overcooked?
Look for the color to turn from translucent pink to opaque. Gently press a fork into the thickest part; it should flake easily. Pull it right when it flakes, as it will continue to cook a bit off the heat.
What's an easy way to add more flavor if I make this recipe often?
A sprinkle of crumbled feta cheese after reheating adds a nice creamy, salty bite. You can also finish with a fresh squeeze of lemon juice to brighten all the flavors right before serving.
Any tips for scaling this recipe up without overcrowding the pan?
Use two separate sheet pans instead of one crowded one. This allows hot air to circulate properly around the ingredients, ensuring they roast evenly instead of steaming.
Can I use dried herbs instead of fresh if that's all I have on hand?
Yes, you can substitute dried herbs. Use about one-third the amount called for, as dried herbs are more concentrated. Toss them with the oil to help rehydrate them and release their flavor.
Equipment
- 1 Large sheet pan
- 1 Small bowl
- Paper towels
- Tongs or spatula
Ingredients
- 600 g salmon fillets four 5-oz fillets, skin on
- 300 g bell peppers 2 medium, sliced
- 250 g broccoli 1 head, cut into florets
- 150 g red onion 1 medium, sliced
- 30 g olive oil 2 tablespoons, divided
- Salt to taste
- Black pepper to taste
- For the Lemon Herb Sauce
- 60 g lemon 1 large, juiced
- 10 g fresh herbs 2 tablespoons, chopped (e.g., parsley, dill)
Instructions
- Preheat the oven to 400°F (200°C). On a large sheet pan, combine sliced bell peppers, broccoli florets, and sliced red onion. Drizzle with half the olive oil and season with salt and pepper. Toss to coat and spread in a single layer.
- Pat the salmon fillets dry with paper towels for crispy skin. Brush the remaining olive oil over the fillets. Squeeze half the lemon juice over them and season with salt and pepper.
- Nestle the salmon fillets skin-side down among the vegetables on the sheet pan, leaving space around each piece. Roast for 15 to 20 minutes until vegetables are tender with browned edges and salmon is opaque and flakes easily.
- While roasting, whisk together the remaining lemon juice and chopped fresh herbs in a small bowl to make the sauce and set aside.
- Remove the sheet pan from the oven and let rest briefly. Serve immediately by plating salmon with vegetables and drizzling lemon herb sauce on top, or divide into four airtight containers for meal prep and drizzle sauce before serving or storing.
