I get emails and comments all the time with the same question: “How can I possibly stick to the DASH diet when I’m so busy during the week?” It’s a feeling I know all too well. You get home, you’re tired, and the thought of cooking a healthy meal from scratch feels completely overwhelming. That’s why I’m so excited to share my go-to solution for those chaotic days. This one-pan meal is everything a heart-healthy dinner should be: simple, satisfying, and loaded with flavor. This isn’t just another fish dinner; it’s the dash diet salmon recipe that will save your weeknights.
Get Ready for Your New Favorite Weeknight Miracle
When I say this recipe is a game-changer, I truly mean it. It’s one of those easy weeknight dash diet meals that you’ll find yourself making again and again. It’s designed to fit into your real, busy life without any stress.
Here’s why you’re going to absolutely love it:
- One Pan, Zero Fuss. Everything roasts together on a single sheet pan. This means cleanup is an absolute breeze—no pile of pots and pans waiting for you after dinner.
- Flavor That Pops. We’re using a simple but powerful blend of smoked paprika, garlic, and onion powder to create a savory crust on the fish. The cooling dill-yogurt sauce adds a burst of fresh, tangy flavor that perfectly complements the rich salmon.
- Perfectly Balanced. You get everything you need for a satisfying meal in one dish: heart-healthy fats from the salmon, fiber-rich carbs from the sweet potatoes, and essential nutrients from the broccoli.
Unlock Meal Prep Magic for Even Faster Dinners
Want to make your weeknight even smoother? A little prep over the weekend or the night before can turn this 50-minute meal into a 30-minute one.
- Chop Your Veggies: The most time-consuming part is the prep. Go ahead and peel and dice your sweet potatoes and cut your broccoli florets. Store them in an airtight container in the fridge for up to 3 days.
- Mix Your Spices: Combine all the spices for the rub in a small jar. When it’s time to cook, it’s ready to go.
- Whisk the Sauce: The dill-yogurt sauce can be made up to 2 days in advance. Just give it a quick stir before serving. Storing it separately keeps the flavors bright and fresh.
Discover the Secret to Flavorful Low-Sodium Cooking
One of the biggest questions people have is, “how do you make salmon taste good without salt?” The secret isn’t about taking things away; it’s about adding the right things. This recipe proves that you can create incredible depth of flavor without relying on a salt shaker. The smoky warmth of the paprika, the savory punch of garlic and onion powders, and the bright, fresh acidity from the lemon juice in the sauce all work together to make this dish taste anything but boring. This is a perfect example of how delicious recipes for high blood pressure can truly be.
And if you’re wondering, “is salmon good for a low sodium diet?” The answer is a resounding yes! Salmon is naturally low in sodium and packed with omega-3 fatty acids, which are superstars for heart health. This low sodium baked salmon with sweet potatoes and broccoli is a powerhouse of DASH-friendly nutrients.
Here is the simple, step-by-step guide to making this delicious and nourishing meal.
Heart-Healthy Paprika Salmon and Veggie Sheet Pan Dinner
Ingredients
For the Salmon & Vegetables
- 1 ¼ teaspoons onion powder
- 1 ¼ teaspoons garlic powder
- 1 teaspoon smoked paprika
- ⅜ teaspoon fine sea salt divided
- ¼ teaspoon ground black pepper divided
- ⅛ teaspoon cayenne pepper optional
- 6 skinless salmon fillets 4 oz (113 g) each, patted dry
- 3 large sweet potatoes about 2 lbs / 900 g, peeled and cut into ¾-inch dice
- 1 large broccoli crown about 1 ½ lbs / 680 g, cut into bite-sized florets
- ¼ cup 60 ml avocado oil
- ¼ cup 60 ml unsalted vegetable broth
For the Dill-Yogurt Sauce
- ⅔ cup 150 g plain fat-free Greek yogurt
- 1 lemon zested and juiced (about 2 tbsp / 30 ml juice)
- ½ cup 20 g finely chopped fresh dill
- ¼ cup 15 g finely chopped fresh chives
Instructions
- Preheat and Prepare Spices: Position a rack in the center of your oven and preheat to 400°F (200°C). In a small bowl, whisk together the onion powder, garlic powder, smoked paprika, ¼ teaspoon of the salt, ⅛ teaspoon of black pepper, and the optional cayenne pepper.
- Season the Vegetables: In a large mixing bowl, combine the diced sweet potatoes and broccoli florets. Drizzle with the avocado oil and pour over the unsalted vegetable broth. Sprinkle with the remaining ⅛ teaspoon of salt and ⅛ teaspoon of black pepper. Toss everything thoroughly to ensure an even coating.
- Roast Vegetables: Spread the seasoned vegetables in a single, even layer on a large baking pan. Transfer to the preheated oven and roast for 20 minutes, stirring halfway through, until the sweet potatoes begin to tenderize.
- Prepare Salmon & Sauce: While the vegetables are roasting, rub each salmon fillet on all sides with the prepared spice mixture. In a separate medium bowl, create the sauce by whisking together the fat-free Greek yogurt, lemon zest, lemon juice, fresh dill, and chives until smooth.
- Combine and Finish Roasting: Remove the pan from the oven. Carefully clear six spaces among the vegetables and arrange the salmon fillets on the pan. Return the pan to the oven and roast for an additional 10-12 minutes, or until the salmon's internal temperature reaches 145°F (63°C).
- Serve: Divide the vegetables and salmon among six plates. Drizzle generously with the dill-yogurt sauce and serve immediately.
Notes
Nutrition Information (Approximate, per serving)
- Calories: 509
- Total Fat: 24.5 g
- Saturated Fat: 4.3 g
- Sodium: 352 mg
- Total Carbohydrate: 39 g
- Dietary Fiber: 7.5 g
- Total Sugars: 9 g (includes 0 g Added Sugars)
- Protein: 31 g
Take Back Your Weeknights!
See? Eating healthy on a busy schedule doesn’t have to be a source of stress. With a little planning and a great recipe in your back pocket, you can enjoy a delicious, home-cooked meal any night of the week. This dash diet salmon recipe is more than just food; it’s proof that you can prioritize your health without sacrificing time or flavor.
I love hearing how you make my recipes your own. If you try a fun variation, be sure to come back and tell everyone about it in the comments!
