The Ultimate Sheet Pan DASH Diet Salmon Recipe (Your Weeknight Hero!)

You know those days? The ones where you’ve been running around since the moment your feet hit the floor, and by the time 5 PM rolls around, the thought of making a healthy dinner feels completely impossible. I had one of those last Tuesday. I was tempted to order takeout, but I remembered the promise I made to my heart health. That’s when this lifesaver of a DASH diet salmon recipe was born. It’s proof that you don’t have to choose between a quick meal and a nourishing one. This colorful, flavor-packed sheet pan dinner comes together with minimal effort and makes you feel like a superstar in your own kitchen.

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So, What Makes This the Ultimate Easy DASH Diet Sheet Pan Dinner?

I get it, starting the DASH diet can feel like you’ve signed up for a life of bland, boring food. But I’m here to tell you that couldn’t be further from the truth! This recipe is one of my go-to’s because it completely shatters that myth.

Here’s why you’re going to fall in love with it:

One Pan, Zero Fuss: Everything—the potatoes, the vibrant veggies, the flaky salmon—cooks together on a single sheet pan. This means cleanup is an absolute breeze.
Flavor Overload (The Healthy Way!): We build incredible flavor without relying on salt. Think bright lemon, fresh herbs, pungent garlic, and a hint of smoky paprika. It’s one of my favorite low sodium dinner ideas.
Perfectly Balanced: You’re getting everything you need for a satisfying meal. Heart-healthy omega-3s from the salmon, fiber-rich veggies, and essential minerals like potassium. It’s the answer to the question, “What is a good dinner for the DASH diet?”

Can I Make This Meal Even Faster with Meal Prep?

Absolutely! One of the best ways to stick with healthy eating on a busy schedule is to do a little prep work ahead of time. It makes throwing together DASH diet dinner recipes like this one feel almost effortless.

Here’s what you can do on a Sunday to get ready for the week:

Chop Your Veggies: Wash and chop your bell peppers, halve the potatoes, and slice the garlic. Store them in an airtight container in the fridge.
Mix Your Herbs: The fresh herb and olive topping is what makes this dish sing! You can chop the parsley, mint, and dill and mix them together ahead of time. Just store them in a container with a slightly damp paper towel to keep them fresh.
Rinse Your Olives: Go ahead and rinse, chop, and store your Kalamata olives.

With these steps done, your total hands-on time for this recipe on a weeknight drops to just a few minutes!

But How Do You Make Salmon Taste Good Without Salt?

This is probably the number one question I get, and I love answering it because the solution is so simple and delicious! The secret isn’t about removing flavor; it’s about adding the right kinds of flavor. For this low sodium sheet pan salmon and vegetables, we use a three-part strategy:

Aromatic Powerhouses: Garlic, smoked paprika, and a salt-free Greek seasoning blend create a deeply savory base that you won’t miss the salt in.
Acidity is Your Best Friend: A huge squeeze of fresh lemon juice and zest at the end instantly brightens every single ingredient on the pan. It wakes everything up and makes the flavors pop.
Fresh Herbs are Non-Negotiable: The final sprinkle of fresh parsley, mint, and dill adds a burst of freshness that salt could never replicate. It’s the perfect finishing touch.

So, to answer the question, “Are sheet pan meals healthy for your heart?” When you build them like this, packed with vegetables and lean protein and seasoned smartly, the answer is a resounding YES!

Here is my tried-and-true recipe for a perfect weeknight dinner.

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Heart-Healthy Mediterranean Sheet Pan Salmon

This vibrant, one-pan meal delivers a symphony of coastal Mediterranean flavors with minimal cleanup. It's a nourishing and colorful centerpiece, perfectly engineered to be low-sodium and heart-healthy. Ideal for a weeknight dinner that feels effortlessly elegant.

Prep Time 20

Cook Time 40

Total Time 1

Servings 6

Calories 440kcal

Ingredients

2½ tablespoons 37.5 mL extra-virgin olive oil, divided
1⅔ pounds 750 g baby Yukon Gold potatoes, halved
3 medium bell peppers a mix of red, orange, and yellow, seeded and sliced into strips
3 cups / 1 pint 450 g grape tomatoes
8 large garlic cloves thinly sliced
1 teaspoon 2.5 g coarse-ground black pepper
1½ teaspoons 3 g salt-free Greek or Mediterranean seasoning blend
½ teaspoon 1.5 g smoked paprika
⅛ teaspoon kosher salt
6 5 oz / 140 g each skinless salmon fillets
2 medium lemons
2 cups loosely packed (60 g) mixed fresh herbs (e.g., flat-leaf parsley and mint), roughly chopped
3 tablespoons 5 g fresh dill, finely chopped
¼ cup 40 g Kalamata olives, rinsed well, pitted, and roughly chopped

Instructions

Prepare the Oven and Vegetables: Position an oven rack in the center and preheat to 400°F (200°C). In a large mixing bowl, combine the halved potatoes, sliced bell peppers, and grape tomatoes. Drizzle with 1½ tablespoons of the olive oil. Add the sliced garlic, black pepper, salt-free Greek seasoning, smoked paprika, and kosher salt. Toss thoroughly until everything is evenly coated.
Roast the Vegetables: Spread the vegetable mixture in a single, even layer on a large, heavy-duty sheet pan. Transfer to the preheated oven and roast for 25 minutes to allow the potatoes and peppers to begin softening.
Season the Salmon: While the vegetables are roasting, pat the salmon fillets completely dry with a paper towel. Arrange them on a plate and drizzle with the remaining 1 tablespoon of olive oil, using your fingers to gently coat all sides.
Combine and Cook: After 25 minutes, carefully remove the pan from the oven. Gently nudge the vegetables to create spaces for the salmon fillets. Place the seasoned salmon on the pan among the vegetables. Return the pan to the oven and bake for another 12 to 15 minutes.
Check for Doneness: The meal is ready when the potatoes are fork-tender and the salmon is opaque and flakes easily with a fork. For best results, the internal temperature of the salmon should register 140°F (60°C) in the thickest part.
Add Fresh Finishings: Remove the sheet pan from the oven. Zest one of the lemons directly over the entire pan. In a small bowl, combine the chopped fresh parsley, mint, dill, and the rinsed Kalamata olives. Sprinkle this vibrant herb mixture evenly over the salmon and vegetables. Finally, cut both lemons in half and squeeze the juice from two halves over the dish. Serve immediately with the remaining lemon wedges on the side for squeezing.

Notes

Storage: Store any leftovers in an airtight container in the refrigerator for up to 2 days. The vegetables hold up well, but the salmon is best enjoyed fresh. Reheat gently in a low-temperature oven or microwave.
Serving Suggestion: This dish is a complete meal, but for extra heartiness, it can be served alongside a simple green salad with a light vinaigrette or a dollop of plain Greek yogurt.

Nutrition Information

Per serving (1 fillet and ~1⅓ cups vegetables)

Calories: 440 kcal

Protein: 38 g

Total Carbohydrate: 28 g

Dietary Fiber: 7 g

Total Sugars: 9 g

Added Sugars: 0 g

Total Fat: 21 g

Saturated Fat: 3.8 g

Cholesterol: 86 mg

Sodium: 211 mg

Potassium: 1485 mg

Reclaim Your Weeknight Dinners!

See? Following a heart-healthy diet doesn’t have to mean sacrificing time or taste. With a little planning and a fantastic recipe in your back pocket, you can have a stunningly delicious and nourishing meal on the table any night of the week. This DASH diet salmon recipe is more than just food; it’s a way to take care of yourself, even on the most chaotic days.