Salmon with Roasted Brussels Sprouts – Omega-3 Rich Dinner

Ingredients:

• 4 salmon fillets (6 oz each), skin-on
• 1.5 lbs Brussels sprouts, trimmed and halved
• 3 tablespoons olive oil, divided
• 2 tablespoons balsamic vinegar
• 2 tablespoons Dijon mustard
• 2 tablespoons honey
• 3 cloves garlic, minced
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Lemon wedges for serving
• 2 tablespoons fresh parsley, chopped

Instructions:

1. Preheat oven to 425 degrees F. Line a large baking sheet with parchment paper.
2. Toss Brussels sprouts with 2 tablespoons olive oil, salt, and pepper. Spread in a single layer on one side of the baking sheet.
3. Roast Brussels sprouts for 10 minutes while you prepare the salmon.
4. In a small bowl, whisk together balsamic vinegar, Dijon mustard, honey, minced garlic, and thyme.
5. Pat salmon fillets dry with paper towels. Season both sides with salt and pepper.
6. After Brussels sprouts have roasted for 10 minutes, push them to one side and place salmon fillets skin-side down on the other side.
7. Brush the honey-balsamic glaze generously over each salmon fillet.
8. Return to oven and roast for 12-15 minutes until salmon flakes easily with a fork and Brussels sprouts are crispy and caramelized.
9. Remove from oven and let rest for 2 minutes. The salmon should be medium in the center, slightly pink.
10. Serve salmon with roasted Brussels sprouts, garnished with fresh parsley and lemon wedges.

Nutrition (per serving):

Calories: 420 | Protein: 38g | Carbs: 22g | Fiber: 6g | Fat: 20g

Why This Recipe Works

This one-pan meal combines the rich, buttery texture of salmon with crispy, caramelized Brussels sprouts. The honey-balsamic glaze adds sweetness that balances the natural richness of the fish and the slight bitterness of Brussels sprouts. Cooking everything on one sheet pan means easy cleanup and perfectly timed components. The high oven temperature creates crispy edges on the Brussels sprouts while keeping the salmon moist and tender inside.

Health Benefits

• Omega-3 Powerhouse: Salmon provides EPA and DHA omega-3 fatty acids that reduce inflammation, support brain health, and protect heart function.
• High-Quality Protein: With 38 grams of protein per serving, this meal supports muscle maintenance and promotes lasting satiety.
• Cruciferous Vegetables: Brussels sprouts contain sulforaphane and other compounds that support detoxification and may reduce cancer risk.
• Vitamin D Source: Salmon is one of the few natural food sources of vitamin D, essential for bone health and immune function.

Chef’s Tips for Perfect Results

• Don’t Overcook Salmon: The salmon is done when it reaches 125-130 degrees F in the center. It will continue cooking as it rests.
• Crispy Brussels Sprouts: Make sure sprouts are completely dry before tossing with oil. Cut them evenly so they cook at the same rate.
• Skin-On Benefits: Leaving skin on helps the salmon hold together during cooking and adds extra omega-3s. It peels off easily after cooking.
• Fresh vs. Frozen: Both fresh and frozen salmon work well. If using frozen, thaw completely in the fridge overnight first.

Frequently Asked Questions

Can I use a different type of fish?

Yes! Arctic char, trout, or cod work beautifully with this preparation. Adjust cooking time based on thickness.

What if I don’t like Brussels sprouts?

Try broccoli florets, green beans, or asparagus. They roast wonderfully at the same temperature.

How do I know when salmon is done?

The salmon should be opaque and flake easily with a fork. An instant-read thermometer should read 125-130 degrees F.

Final Thoughts

This salmon with roasted Brussels sprouts is the kind of dinner that makes healthy eating feel effortless and delicious. It’s elegant enough for company yet simple enough for a Tuesday night. The combination of omega-3 rich fish and nutrient-dense vegetables creates a meal that truly nourishes your body.