My one-pan dinners are all about throwing a protein and a whole lot of vegies onto a baking dish and popping it into the oven. Quick, simple – done! I am on a mission to prove how easy and fast healthy cooking can be. This took me no time to prepare and tastes absolutely delicious.
How to make an easy one-pan Japanese-inspired salmon: key tips
To save time (and benefit from extra nutrients), leave the skin on the sweet potato, but make sure you scrub it under running water before cutting it into rounds.
Coconut oil comes solid in a jar, and so to prepare it for drizzling over the sweet potato you will need to melt it first. It’s only a teaspoon of coconut oil, so I would just spoon the oil into a small microwave-safe jug or measuring cup and heat it for about 10 seconds in the microwave, until melted. Then you can either drizzle it straight over the potato or use a pastry brush to brush it on.
Your salmon will be cooked through when it has changed colour and flakes easily with a fork.
Key ingredients in this easy one-pan Japanese-inspired salmon recipe
Choose 2 salmon fillets that have been pinboned, and with the skin on or off, as it doesn’t really matter.
Both broccolini and sweet potato are good sources of fibre, plus vitamins A and C. Sesame seeds are rich in protein, healthy fats, fibre and a number of vitamins and minerals, including calcium, iron, magnesium and zinc.
Coconut oil is solid, while coconut oil spray is a liquid, and both are available at the supermarket. Coconut oil has a high smoke point and a number of potential health benefits. You can substitute with olive oil, if you prefer.
Tamari is a Japanese sauce made from fermented soy beans. It’s similar but thicker than soy sauce, with a slightly stronger flavour, and is usually gluten free (check the bottle if you are gluten intolerant).
To help you manage a healthier lifestyle, here are some more healthy recipes to try, as well as some healthy snacks for between-meal munchies.
This recipe was originally submitted by Jess Sepel, a member of the Australia’s Best Recipe community. Introduction and additional recipe notes by Natasha Shaw.
Ingredients
- 2 salmon fillets
- 1 bunch broccolini
- 1 sweet potato
- 1 tbs sesame seeds
- 1 tsp coconut oil
- 1 tsp sea salt
Marinade
- 1 tbs sesame oil
- 1/4 cup tamari sauce
- 1/2 tbs Dijon mustard
- 2 tbs sesame seeds
- 1 tbs honey *optional
Method
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Step 1Preheat the oven to 200C (180C if fan-forced).
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Step 2Chop the sweet potato into rounds (approximately 1-2cm in thickness). Arrange the rounds on a lined baking tray, leaving room for the salmon and broccolini, and drizzle with coconut oil. Sprinkle the sesame seeds and sea salt. Bake in the oven for 25 minutes.
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Step 3Meanwhile, combine all the marinade ingredients in a bowl and whisk until combined.
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Step 4Remove the sweet potato from oven, it will only be partially cooked, and add the broccolini to the tray. Spray the broccolini with coconut oil and sprinkle with salt.
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Step 5Place the two salmon fillets in the middle of the baking tray, surrounded by the broccolini and the sweet potato, and drizzle over marinade. Add to the oven for 12-15 minutes.
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Step 6Remove the cooked salmon, broccolini and sweet potato from oven. Serve with brown rice, if desired.
Recipe Notes
What else can I add to this easy one-pan Japanese-inspired salmon?
If you would like to boost the vegies, you could add pumpkin wedges to the tray in step 2, and cherry tomatoes and asparagus in step 4, for example. Note that the cooking time may vary a little.
Can I substitute soy sauce for tamari?
Generally, yes, if gluten isn’t a concern for you. They have a similar flavour, as they are both made from soybeans, although soy sauce will be a little runnier. Otherwise, if you need a soy-free and gluten-free substitute, coconut aminos is another option.
Recipe Reviews (1)
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