Healthy Sheet Pan Dinners

Healthy Sheet Pan Dinners

Much like using a slow cooker, sheet pan cooking is a relatively simple. Enjoy!

Sheet Pan Tilapia with Roasted Tomatoes and Green Beans

*A simple and easy meal with tilapia, roasted tomatoes, and green beans all prepare in a single sheet pan.

downloadIngredients:
¾ tsp kosher salt divided
½ tsp freshly ground black pepper, divided
Four plum tomatoes, halved lengthwise
Cooking spray
1 tbsp olive oil
¼ cup canola mayonnaise
Two tsp fresh lemon juice
Two garlic cloves, thinly sliced
12-ounce green beans, trimmed
One tsp Dijon mustard
lemon wedges
4 (6 ounces) tilapia fillets
1/3 cup panko (Japanese breadcrumbs)

Preparation:
Preheat oven to 500F. Prepare a foil-lined sheet pan and spray with cooking spray.
Arrange tomatoes (cut side facing upwards) on the sheet pan coat. Coat tomatoes with cooking spray; sprinkle evenly with ¼ tsp salt and ground black pepper. Bake for five minutes.
Reduce oven to 450F (do not remove the pan from oven). Toss ¼ tsp salt, oil garlic and green beans in a bowl, arrange it on a large piece of foil, fold foil over and seal tightly to form a packet. Place container on sheet pan together with the tomatoes and bake at 450F for 20 minutes.
In a bowl, whisk mayonnaise, lemon juice, tarragon and Dijon mustard together. In a dish, sprinkle tilapia fillets with ¼ tsp salt and ground black pepper. Spread mayonnaise mixture on the fillets and roll evenly with panko, then coat lightly with cooking spray.
Remove sheet pan from oven, move tomatoes and green bean foil packet to 1 side of the pan. Arrange fillets on another side of the pan. Bake at 450F for five minutes. After five minutes, turn the broiler to high, and broil another three minutes or until panko is golden and fish flakes easily when tested with a fork.
Serve lemon wedges.

 
Maple Glazed Salmon with Sweet Potatoes and Broccoli

*Coming up with new and healthy dishes for the family can be a daunting task. But sometimes simplicity is key when trying to get as many nutrients possible into your meal. Enhance the flavor of your salmon with a simple maple Dijon glaze, and let the caramelization of the veggies showcase their natural sweetness.

download-1Ingredients:
Two sweet potatoes, peeled and cut into 1-inch cubes
2 tbsp olive oil plus more for drizzling
12 ounces of broccoli florets
Four salmon fillets, about 4-6 ounces each
¼ cup of maple syrup
2 tbsp Dijon mustard
Salt and pepper

Preparation:
Preheat the oven to 400F.
Line a rimmed sheet pan with aluminum foil and spray with cooking spray.
Spread sweet potatoes and broccoli onto the sheet pan and drizzle with olive oil. Toss to coat all of the vegetables in oil and then season with salt and pepper, to taste.
Bake for 10-15 minutes or until potatoes the are just about tender.
Prepare the maple sauce: in a small bowl, stir together maple syrup, mustard, ¼ tsp salt and ¼ tsp pepper.
Remove sheet pan of vegetables from the oven and turn the oven setting to BROIL on ‘high.’ Spread the vegetables to the outer edges of the sheet pan to make room in the center for the fish.
Place salmon in the center of the pan, leaving at least ½ inch of space in between each fillet so that it will be cook evenly. Brush the maple sauce on top of each salmon fillet.
Broil for 5-10 minutes or until the salmon is slightly brown and flakes easily with a fork. All vegetables should be roasted and tender as well. Serve.

 
Baked Buttermilk Catfish Fillets

*Buttermilk with lower fat content then milk and soothing for stomach and skin. The buttermilk will keep your catfish moist and add a slight tangy flavor to them.

buttermilk-catfishIngredients:
Four slices of Catfish fillets
1 cup of buttermilk
1 cup of cornmeal
½ tsp of paprika
½ tsp of salt
½ tsp freshly ground pepper
½ tsp of garlic powder
Mayonnaise
Cooking spray

Preparation:
Preheat to boil at 400F. Prepare a foil-lined sheet pan coated with cooking spray.
In a dish, add the slices catfish fillets and 1 cup of buttermilk. All the fillet to soak in the buttermilk.
In another dish, add 1 cup of cornmeal and all another dry ingredient together and mix well.
Take one slice of catfish fillet at a time out from the buttermilk, let the excess buttermilk drip off. Put the fillet in the cornmeal mixture and coat both side of the fillet thoroughly.
Arrange the coated catfish fillet on the sheet pan and bake for 10-15 minutes. Serve with Mayonnaise.

Leave a Reply

Your email address will not be published. Required fields are marked *