One Pan Salmon & Vegetables Meal

That’s it, I’ve decided. If I were to take one thing to a deserted island, I would definitely take an oven. Assuming I have electricity. That way I could make fruit rolls, toasted nuts and roasted fish. With an oven by my side, I don’t need fire. And it won’t be a digital oven – which I find not convenient at all – it would be a standard, basic American oven, with knobs. Unlike the digital Italian oven I have now. The touchscreen is a pain in the ass.

Baking or roasting meals isn’t only delicious and time-saving, but the stove, that constant-dirty stove, stays clean for a change.

You can put one or as many vegetables and herbs as you like: fennel, onions, kale, dill, capers, and even whole anchovies (but if you do, go easy on the salt). However, if you make it with hard vegetables such as carrots and potatoes, make sure to thinly slice them or dice them into small pieces so they get tender and ready at the same time the fish is ready. Another option is to roast the vegetables for 10 minutes or so, and then add the fish to the tray.

Let’s discus the harissa quickly: if you don’t have homemade harissa, you can make some or buy a jar. Most supermarkets here in Los Angeles sell harissa. Amazon also carries a nice variety. I prefer to make it at home because it’s pretty easy, and I like my harissa mild-hot. Most store-bought harissa brands are too spicy for me. If you’re good with medium heat, then no problem for you. If you’re a mild-hot kind of person, then start with 1 teaspoon. Or don’t add any harissa. Instead, you can add another type of hot sauce or chili oil, or 1/2 teaspoon of cayenne pepper or crushed chili pepper.

Serve this warm salad dish with rice, couscous, quinoa, or without any grains.

One Pan Salmon & Vegetables Meal 

Easy and satisfying meal to make on busy days.
Prep Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Dinner, Main Course, Main Dish
Cuisine: Healthy, Mediterranean
Diet: Gluten Free, Low Calorie
Keyword: Fish, Healthy
Servings: 4 people
Author: Shelly


  • 1 Large baking tray
  • 1 medium saucepan with a lid


  • 5 garlic cloves - sliced
  • 1 bunch of cilantro - chopped
  • 1 bunch of parsley - chopped
  • 2 cups cherry tomatoes - cut in half
  • 15 Kalamata olives
  • 1 tablespoon harissa - optional
  • 1 large salmon filet
  • Kosher salt
  • Olive oil
  • Rice - optional
  • 2 cups basmati rice
  • ½ teaspoon salt
  • ¼ teaspoon turmeric


  • Rinse the salmon with cold water and place it in a colander, skin-side down. Sprinkle the flesh with kosher salt and set aside.
  • Drizzle a generous amount of olive oil onto a rimmed baking tray. Add the sliced garlic, cherry tomatoes, chopped cilantro, chopped parsley, and kalamata olives. Add the harissa (if using) and some salt, and mix well.
  • Preheat the oven to 375°F.
  • Rinse the salt off the salmon filet. Pat it dry with paper towels. Place the salmon, skin-side up, on top of the tomato-herb mixture in the baking tray.
  • Bake for 20 minutes, or until the salmon is cooked through.
  • Meanwhile make the rice: wash the rice thoroughly as if it was a dirty teenager’s shirt (and don’t listen to anyone who says that it’s unnecessary. Rice has toxins that are not good for us.) Put it in a rice maker or in a large saucepan and cover the grains with cold water. Using your hand, gently swirl the rice around until the water becomes cloudy. Pour out the water—but make sure the rice remains in the pot—and repeat until the water is clear, about three to four rinses.
  • Add 2 + ¼ cups of water, salt, turmeric and mix. Wrap the lid in a clean kitchen towel and tie it or secure it with a clip. Bring into a boil then lower the heat to the lowest low and put the lid on. Cook for 12 minutes and turn the heat off. Don’t open the pot yet! Let the rice steam there for 5 more minutes before you open it and fluff it with a fork.
  • Remove from the salmon from the oven. The salmon skin should easily be peeled off – you can broil it until it's crispy or feed it to your cut.
  • Break the salmon into chunks and mix it with the roasted tomatoes and herbs. Add the rice to the tray and toss. Serve on deep plates.

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