Mediterranean Sheet Pan Salmon with Zucchini, Corn, and Tomatoes
Mediterranean Sheet Pan Salmon is quick and easy to make and clean up. A perfect weeknight dinner for busy families.
Have you noticed the popularity of sheet pan meals? I see them all the time on Pinterest, Instagram, and on fellow food blogger websites. In theory they make a lot of sense – they’re all in one meals, easy to clean up, and relatively quick to make. Those are definitely all traits of a recipe and meal that I want on my table during the busy school week. I’m sure you’re nodding your head right now in agreement.
But here’s the reality. I cook a lot of stuff on sheet pans, but I rarely put everything together on one sheet pan. If you saw my recipe for Crispy Baked Sweet Potato Fries, which are made on a sheet pan, you may recall that one of my tips for successful crispy baked fries is not to overcrowd the pan. That’s really the key to perfectly roasted veggies no matter what vegetable you’re cooking.
And when it comes to meats, the more stuff on a pan or in a baking dish, the longer the cooking time because food needs space around it for the heat to get through. So generally speaking, I use one sheet pan for veggies and one for my protein of choice (meat, chicken, tofu). Does that still count as a sheet pan meal?
If so, then I make a sheet pan dinner almost every night (and I was #ontrend before sheet pan meals were trendy)! But if not, then this Mediterranean Sheet Pan Salmon is the first sheet pan recipe you’ll find here at Small Bites by Jessica and it’s perfect for The Recipe ReDux September theme!
Sheet Pan Meals
We love throwing ingredients together on a sheet pan and roasting for a simple sheet pan dinner. They make busy weeknights a bit more manageable. (And clean-up isn’t bad either!) Show us your healthy take on a sheet pan meal.
Ingredients & Preparation
This Mediterranean Sheet Pan Salmon is one of the easiest meals on this site. It’s also super healthy and nutrient-rich, while still packed with flavor.
I’m trying to get the most out of the end of summer produce, so I decided to roast zucchini, corn, and tomatoes, which ended up almost like a ratatouille. Since I like my roasted zucchini browned and a little crisp on the outside, I started by roasting the zucchini by itself for 15 minutes before adding the corn, tomatoes, and salmon fillets and cooking another 10 minutes. I turned on the broiler for a few minutes at the very end to add a little extra color and slightly caramelize the salmon and veggies.
I served the salmon and veggies with a side of Seeds of Change’s Ready-to-Heat Quinoa and Brown Rice, which made for a very simple side dish that perfectly balanced the plate.
What really gives this dish its Mediterranean flavor is the marinade I use on the vegetables and salmon. It’s a very basic sauce made of olive oil, lemon juice, oregano, garlic, and salt and pepper.
The combination of vegetables in this recipe are relatively quick-cooking, unlike other vegetables like cauliflower, sweet potatoes, and Brussels sprouts, which take longer to cook through. But don’t let that dissuade you from trying something else.
The best thing about this recipe (and most sheet pan meals for that matter), is that they can easily be adapted depending on what protein and vegetables you’re in the mood for. You can swap chicken or steak for the salmon, or choose a different fish like tilapia if salmon isn’t your favorite.
If you’re vegetarian or looking for a meatless Monday meal, roast some crispy baked tofu. As we get further into the fall season I am sure I will be making this Mediterranean Sheet Pan Salmon with a variety of different veggies and experimenting with more proteins as well.
My girls seem to devour salmon every time I make it, so I made two pounds, which was plenty of fish for the four of us. Luckily I had some leftovers, which I sent for school lunch the next day. Something to keep in mind when planning your menu for the week!
One note about the salmon: usually I keep the skin on the bottom of the salmon fillets, but for a sheet pan meal it’s best to have the skin removed before cooking so that you can transfer the whole meal to a plate without having to worry about the skin getting mixed in with the veggies. I did not have the skin removed when I made this recipe, and it was totally fine, but especially if you are presenting this dish for company it will look nicer without.
Mediterranean Sheet Pan Salmon with Zucchini, Corn, and Tomatoes
Zucchini, corn, and tomatoes are tossed with a lemon oregano sauce and roasted with salmon for a quick and easy all-in-one sheet pan meal. Easily adaptable depending on your family's preferences - chicken, steak, and tofu and a variety of different vegetables would all work well.
- Cooking spray
- 1/3 cup olive oil
- 2 tablespoons lemon juice
- 2 teaspoons dried oregano
- 2 teaspoons minced garlic
- 1/2 teaspoon Kosher salt
- Freshly ground black pepper, to taste
- 3 cups chopped zucchini (~1 pound)
- 2-3 cups corn (from ~3 large ears if using fresh)
- 2 cups halved heirloom cherry tomatoes
- 2 pounds salmon fillet, cut into 6 pieces (preferably with skin removed)
- Preheat oven to roast at 400 degrees F. Line baking sheet with foil and coat with cooking spray.
- In a small bowl, whisk together olive oil, lemon juice, oregano, garlic, salt, and pepper, to taste.
- Toss zucchini with 2 tablespoons lemon oregano sauce and spread on prepared baking sheet. Roast 15 minutes.
- Toss 2 tablespoons of lemon oregano sauce with corn and tomatoes. Remove the pan from the oven and add corn and tomatoes to zucchini. Toss and push vegetables to the sides leaving space for the salmon filets. Place salmon fillets in middle of sheet pan and brush each piece with sauce.
- Return the baking sheet to the oven and roast 10 minutes. Remove from oven to stir vegetables and turn on the broiler. Return baking sheet to oven and broil for 3 minutes until salmon is brown on top. Serve drizzled with remaining lemon oregano sauce.
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Nutrition Information:Yield: 6
Amount Per Serving: Calories: 589Total Fat: 33gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 25gCholesterol: 95mgSodium: 277mgCarbohydrates: 37gFiber: 6gSugar: 10gProtein: 40g
Nutrition information was calculated by Nutritionix. It may not be 100% accurate.
Are you a fan of sheet pan meals?
Share with me in the comments below if you make this Mediterranean Sheet Pan Salmon and if you’d like to see more sheet pan meals in the future!
This is so delicious and colourful! I’ve never thought to cook corn like this as part of a sheet pan dinner but it looks great. It’s always good to get a new idea!
Thanks Corina! I don’t think most people think to cook corn in the oven or in a skillet, but I love that sauteed/roasted flavor. Let me know if you try it!
I LOVE this recipe. I am with you.. I tend to do veggies separately as a rule but these all come together beautifully and so colourful!! Thanks for sharing.
Thanks so much Carol! The key was having vegetables that were done cooking at relatively the same time and a protein that cooked up in the time it took for the veggies to be done. Now I’m tempted to try more sheet pan meals!
This recipe is GOLD! We have salmon every week, so we’re always looking for new and creative ways to make it. This looks delicious!
Thank you so much Christine! I hope you love it. Please do let me know if you give it a try!
The corn combo and zucchini sounds so good!
Thanks Ana. It’s almost like a summer ratatouille with the tomatoes. So yummy. Hope you try it!
I am newly obsessed with sheet pan meals and cannot wait to learn to make salmon like this! I love the addition of the late summer veggies – so so yummy!
Now I am too Emily! Would love to know if you give the salmon a try. I know a lot of people are nervous about cooking fish at home, but it’s honestly one of the easiest proteins to cook.
Mmm looks yummy! I love anything that can be made in a one pan type of dish!
Thanks Shelby – me too!
I LOVE salmon! This looks like a yummy recipe!
I’m so glad to hear that! Let me know if you try it!
I haven’t really tried the whole sheet pan meal thing yet but this looks amazing. I’ll have to pass this recipe on to my husband, sounds super easy and flavourful!
This was my first real all-in-one sheet pan meal and I was so happy with out it came out. I hope you and your hubby enjoy it as much as my family did!
I’m all about the one-pan dinners – such easy cleanup! Totally going to try this for dinner one night next week!
Yes! I love the quick cleanup! Can’t wait to hear how you enjoy it!
I love the late summer veggie and salmon combination! Corn, tomatoes and salmon are favorites in our house and I always need quick and easy dinner ideas!
It’s so good Meredith! I hope you try it. I’ll likely make it with frozen corn during the winter months!
Frozen corn is such a great idea! I often forget to use it in the winter when fresh isn’t available… thanks for the great reminder!
Sure thing! Let me know if you give it a try!
We are big time salmon fans in my home. We LOVE it! This sounds delicious with all of that end of the summer goodness.
I love hearing that! Hope you give this easy recipe a try !
Sheet pan meals can be a lifesaver on busy weeknights! And this is one I’d love to try! It looks delicious!
They sure can be! Let me know if you try it Sonali!
My family really enjoys salmon love this easy way to make it on a weeknight.
So glad to hear that Deborah, hope they like this recipe.
This looks so good! My husband and I are big fans of salmon and I love that this is all on one pan – quick and easy cleanup!
So easy and so delish. Thanks Michelle!
This looks so yummy. I’m putting this on our menu for next week!
Yay! Can’t wait to hear how you like it Rachel!
I’m so wishing salmon prices weren’t so high lately! I’ve been craving some delicious fish like this.
Ugh, I know. You can totally make this with a white fish too – the Mediterranean flavors would work really well.
I’m all about those veggies! And I’d happily sub in tofu to make this vegan. The Mediterranean flair sounds divine.
Thanks Christina! Tofu would be great with this too. I would just bake the tofu a little bit before adding the veggies so it gets crispier – at least that’s how I like it!
What a great quick and easy way to cook salmon and get it on the table as soon as possible! Looks delicious 🙂
i have made sheet pan meals only a handful time but i need to do more often…it does help with weeknight.
I totally agree. This sheet pan salmon was so easy that I’m now excited to try a bunch of different combos!
Yes, yes, yes! Delicious and easy I love it! This would be a perfect weeknight meal, or any night for that matter!
Thanks Sarah! Hope you give it a try!
I can’t believe I haven’t made a sheet pan meal yet, this looks delicious! Totally gotta try it
That’s how I felt Rebecca! I use my sheet pans all the time to make components of meals, but this was the first time I really made an all-in-one sheet pan meal!
Wow! I don’t eat a lot of fish much anymore, but this looks delicious and easy to make for sure!
Hope you’ll give it a try Mikki!
This looks like such a fabulous and healthy meal! I love sheet pan recipes because they are so easy to make!!
Thanks Angela. So easy and so delicious!
My kids would love this. And I would love how easy it is to make.
Let me know how it goes over with everyone Jill! Enjoy!
This looks all sorts of amazing! I love salmon! *-*
Thanks Farrah. You will definitely love this then!
Sounds amazing! Would love some 🙂
Thanks Lauren! LMK if you try it!
I love that you roasted corn! Adds such a great, complex flavor!
Yes! I love when it gets caramelized!
I definitely need to make this one night when my daughter isn’t home (she doesn’t like fish). I love the corn, and the other “end of summer veggies”~everything looks absolutely delicious to me!!
Thanks EA! I hope you get a chance to make it. You could put a piece of chicken on there for your daughter – just adjust the cooking time for that or cook the chicken separately and spoon on the roasted veggies!
This is such a great idea. It looks so good and really special. No one would think it was this easy!
Thanks Geoffrey! I love food that looks and tastes gourmet but is actually so easy to make 😉
Sheet pan dinners are so handy and it makes dinner seem so much easier. Love all the vegetables and spices tat you’ve added too.
Thanks Ginny! Hope you try this salmon sheet pan dinner soon!
Yum, my family would really love this. I will have to make this soon for them.
Thanks Luci. Let me know if you do!
I love a good sheet pan dinner! Soooo easy. This is so nice and colourful.
Thanks Kate! Hope you like this one!
Roasted zucchini, corn and pan on top of it? Wish I was there when you made it! 🙂
It’s so good Julia! Wish you could have had some, but it’s so easy I bet you can make it yourself 😉
These recipes sound very good & easy! Plan to try these!
Thanks Jill. Hope you enjoy it. I would love to know how it turns out!
sheet pan recipes are the best for weeknights! Can’t wait to make this mediterranean salmon!
They sure are! Hope you enjoy this salmon recipe Emily!
Wow, that’s a great idea! This recipe looks incredible. This is a great idea for dinner for me and my family. I definitely want to try this, and I’m sure it’s very tasty. Thank you for sharing this great recipe.
Thanks Veena. I hope you and your family enjoy it!
Oh yum!! I love salmon recipes and that roasted corn looks mouthwatering!!
It is so good Tiffany! I am sure you will love it!
You had me at sheet pan! I am so trying this. Looks amazing!
Can’t wait to hear how you like it Amy!
I love sheet pan dinners! This one looks like a winner 🙂
They’re so easy! Hope you enjoy it Amy!
Perfect for a week night – love a good one pan dish! Yum!
For sure! It literally took me 10 minutes last night when I made it with asparagus!
Delicious! Thank you very much. We didn’t have salmon but white fish and it all worked well together .
Thanks for sharing your feedback Emma! I’m so glad you enjoyed. I’ve made it with white fish before as well and it’s great both ways!
I plan to make this tonight but I usually cook my salmon well-done, which ends up being 20+ minutes in the oven. Would you suggest putting the zucchini and salmon in at the same time and then adding the tomatoes and corn after 15 minutes? Trying to calculate cook times so the salmon is cooked all the way through and the veggies aren’t burnt. Thanks!
Hi Dana, that should work, but cooking the salmon at 400 degrees for 25 minutes total may dry it out, so just keep an eye on the salmon and you can always transfer it to a plate and put the veggies back in the oven for a little longer if they aren’t done enough. Let me know how you like it!
Was outstanding!! My husband loved it
So happy to hear that Tammy! Thanks so much for sharing and leaving your review!
This was amazing!! Made it tonight for my husband and I and couldn’t believe how easy and delicious it was, thank you so much for sharing!! I can’t wait to make this meal for guest 🙂
Thank you so much for the stellar review! So glad you and your husband enjoyed it. Lucky guests you will have when you make it for them 😉
Can I use frozen corn instead of fresh? If so, should the corn be frozen or thawed before it is cooked?
You can definitely use frozen corn, I do it all the time when fresh corn isn’t available. I usually rinse off the frozen corn in a strainer and pat it dry before I add it to the sheet pan to avoid excess liquid. But it’s not necessary to fully defrost it since it defrosts quite quickly and cooks fast in the oven. Hope it comes out great for you!
I’m a new fan!! I made this recipe tonight for a dinner for 8– and they couldn’t stop raving about it! I increased the amount of salmon, veggies and sauce, and added a little cayenne and dried parsley to it. I, of course, added more time to the roasting and broiling— and it was PERFECT!! Thank you— what a hit!! ❤️
Thank you so much for sharing your glowing feedback with me Jan! I can’t tell you how happy it makes me to hear that people enjoy my recipes! I’m so excited to have you as a new fan and look forward to hearing more reviews of my recipes!!
This looks delicious! Can I use frozen corn or canned corn? If so, when would I add it to the zucchini. Thanks!
Thanks Jennifer! You can absolutely use canned or frozen corn! You can add it at the same time as fresh corn. Hope you enjoy!