This Herb Crusted Salmon is a healthy sheet pan dish that you can make for an easy dinner that’ll only take you 10 minutes to prep. Sheet pan meals are my fav for busy nights or nights I just really don’t feel like cooking (yes, that even happens to me). This is one of my favs because I love the veggie-packed rice, the crust on the salmon adds a nice crunch, and top it with fresh herbs for a pop of flavor.

❤️ Why You’ll Love Herb Crusted Salmon

• Flavorful: What I love about this dish is the herb crust on the salmon that adds the perfect flavor and crunch.
• Easy: Prep this dish in 10 minutes to have a quick, well rounded meal for your family on the table in less than an hour.
• Healthy: Make this Herb Crusted Salmon when you want a nutrient packed meal for your whole family. Salmon is SO good for you and the crust on the outside is made from hemp hearts that add even more healthy benefits to this recipe.

🍲 Ingredients

Hemp Hearts – Hemp hearts are the shelled seeds of the hemp plant that are rich in protein, healthy fats, magnesium and iron. They are so easy to just add into any recipe or sprinkle on top of things like salads and bowls. They also make a great crust that packs more of a healthy punch than bread crumbs.

Salmon – Salmon is a great source of omega-3 fatty acids that are crucial for maintaining a healthy heart. Salmon is also a great source of protein and vitamin D, selenium and B vitamins. If you’re looking for inspo, try this Salmon Salad or Air Fryer Salmon Bowls.

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👩‍🍳 How to Make Herb Crusted Salmon

1. Preheat the oven to 375F.
2. Prepare the rice: In a nonstick 9×13 baking dish add olive oil, sliced garlic, diced red onion, diced bell peppers, cauliflower, chopped zucchini, rice, salt, pepper, chicken bouillon paste and water. Give everything a good stir to combine.
3. Bake the rice for 25 minutes.
4. While the rice is baking, prepare the salmon filet. Season the salmon generously with salt and pepper and then spread the 1 tbsp dijon mustard over the entire filet.
5. Make the pistachio crust by adding the pistachios, hemp hearts, lemon zest, olive oil, basil and fresh mint to a food processor. Pulse a few times until you have a crumble. Add the crumbled feta cheese and pulse a few times to combine – don’t pulse too much though as you’ll get a paste.
6. Spread the pistachio mixture evenly over the salmon filet. Press the pistachio mixture gently onto the piece of trout with the back of a fork. Set aside.
7. Fluff the rice mixture a bit with a fork and then nestle the salmon filet on top of the rice. Bake for 12-15 until the fish is cooked through and rice is tender and cooked through too.
8. Squeeze a lemon wedge over the salmon and garnish with fresh mint and fresh basil leaves.

🗒 Tips and Tricks

• Choose the Right Sheet Pan: A rimmed baking sheet is essential for making a sheet pan dinner because it’ll prevent the juice from spilling over in the oven.
• Don’t Overcrowd: Avoid overcrowding your baking sheet so your dish cooks evenly.
• Parchment Paper: Use parchment paper to line your baking sheet to help make clean-up easier.

🗒 Variation

If you love this sheet pan dinner, save these other sheet pan dinners for easy weeknight dinner options:

• Sheet Pan Chicken & Potatoes
• Sheet Pan Greek Meatballs
• Greek Chicken Thighs

🗒 Substitutions

• Salmon: If you don’t have salmon you can use rainbow trout or your other favorite fish.
• Pistachios: You can experiment with other nuts in this recipe like cashews if you prefer.
• Herbs: Play around with the herbs and use up what you have in your fridge.

🗒 Best served with

• Spicy Cucumber Salad
• Chopped Green Salad
• Fluffy Greek Pita

👝 How to Store Leftovers

Store leftovers in an airtight container in the fridge for up to 3 days. This is a great dish to meal prep on a Sunday so you have a healthy dish to eat all week that’s good for you and tastes great.

🤔 Common Questions

Sheet Pan Herb Crusted Salmon + Oven Baked Rice

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This Herb Crusted Salmon is made on a sheet pan for little clean up. It's served on a bed of veggie rice, and is a delicious, nutritious meal.

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Prep Time 10 minutes mins

Cook Time 40 minutes mins

Total Time 50 minutes mins

Course Main

Cuisine Mediterranean-Inspired

Servings 4

Calories 502 kcal

Ingredients

  

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For the salmon

• 1 whole large salmon filet
• 1/2 tsp salt
• ground pepper
• 1 tbsp dijon mustard
• 1/2 cup pistachios 
• 3 tbsp Manitoba Harvest hemp seeds
• zest of half lemon
• 1/2 tbsp extra virgin olive oil
• 2 tbsp fresh chopped mint
• 2 tbsp fresh chopped basil
• 1/3 cup crumbled feta cheese

For the rice

• 2 tbsp extra virgin olive oil 
• 4 garlic cloves, thinly sliced or pressed
• 1/2 red onion, finely chopped
• 1 red pepper, finely chopped
• 1 orange pepper, finely chopped
• 1 1/4 cups small cauliflower florets
• 1 1/4 cups chopped zucchini
• 3/4 cup basmati rice
• 1 tsp salt
• 1/2 tsp ground pepper
• 1 tbsp chicken stock paste
• 2 cups water
• lemon wedge
• fresh mint leaves and fresh basil leaves for garnish

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Instructions

 

• Preheat the oven to 375F.
• Prepare the rice: In a nonstick 9×13 baking dish add olive oil, sliced garlic, diced red onion, diced bell peppers, cauliflower, chopped zucchini, rice, salt, pepper, chicken bouillon paste and water. Give everything a good stir to combine.
• Bake the rice for 25 minutes.
• While the rice is baking, prepare the salmon filet. Season the salmon generously with salt and pepper and then spread the 1 tbsp dijon mustard over the entire filet.
• Make the pistachio crust by adding the pistachios, hemp hearts, lemon zest, olive oil, basil and fresh mint to a food processor. Pulse a few times until you have a crumble. Add the crumbled feta cheese and pulse a few times to combine – don’t pulse too much though as you’ll get a paste.
• Spread the pistachio mixture evenly over the salmon filet. Press the pistachio mixture gently onto the piece of trout with the back of a fork. Set aside.
• Fluff the rice mixture a bit with a fork and then nestle the salmon filet on top of the rice. Bake for 12-15 until the fish is cooked through and rice is tender and cooked through too.
• Squeeze a lemon wedge over the salmon and garnish with fresh mint and fresh basil leaves.

Notes

• Feel free to swap out the vegetables in the rice for other favourites. Or, swap zucchini for more cauliflower for example.

Nutrition

Calories: 502kcal | Carbohydrates: 22.8g | Protein: 40.4g | Fat: 28.9g | Saturated Fat: 5.6g | Polyunsaturated Fat: 7.7g | Monounsaturated Fat: 12.8g | Cholesterol: 81.4mg | Sodium: 1210.4mg | Fiber: 4g | Sugar: 5g

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