A No-Fuss, Nutrient-Packed Dinner for One
If the thought of cooking salmon feels like something reserved for Sunday best or date night, let’s set the record straight: this one’s as weeknight-friendly as baked beans on toast. This traybake is healthy, hearty, and comes together in under 30 minutes — with barely any washing up. It’s solo cooking at its most satisfying.
❤️ Why You’ll Love It
- Brilliantly balanced — protein, healthy fats, and greens all in one
- Supermarket staples — no niche health food shop required
- One tray, one portion, no leftovers — perfect for solo living
- Customisable — great for swapping in what you’ve got on hand
- Actually tasty — not just “good for you” but properly delicious
🛒 What You’ll Need (Serves 1)
- 1 salmon fillet (skin-on or skinless)
- 6–8 baby potatoes, halved
- A handful of tenderstem broccoli or green beans
- 1 tsp olive oil
- Zest of ½ a lemon
- 1 garlic clove, minced
- A few sprigs of thyme (or a pinch of dried thyme)
- Salt and pepper
- Lemon wedge, to serve
Optional extras:
- A sprinkle of chilli flakes for a bit of zip
- A dollop of plain yoghurt or crème fraîche on the side
- A spoonful of capers or mustard stirred into the oil for punchy flavour
🔥 How to Make It
- Preheat the oven
Set it to 200°C (fan 180°C). Line a small tray with foil or parchment for a speedy clean-up. - Roast your potatoes
Toss the halved baby potatoes with half the olive oil, garlic, thyme, salt, and pepper. Pop them in the oven and roast for 15 minutes. - Add the salmon and greens
After the potatoes have had their head start, nestle the salmon fillet onto the tray and scatter your broccoli or beans around it. Drizzle with the rest of the olive oil and sprinkle over the lemon zest. - Bake for 12–15 minutes
Until the salmon is cooked through and flaky, the greens are tender, and the potatoes are golden. Job done. - Serve it straight up
Plate it or eat straight from the tray. Either way, give it a squeeze of fresh lemon before you tuck in.
💡 Healthy Hacks & Handy Tips
- Short on time? Use pre-cooked microwave baby potatoes — just slice and toss in oil before roasting.
- Going low-carb? Swap spuds for cauliflower florets or sliced courgette.
- Add crunch: Sprinkle with toasted seeds or chopped nuts before serving.
- Don’t bin the skin: If your salmon is skin-on and you like it crispy, roast skin-side up and finish under the grill for the last 2 minutes.
🧠 Nutrition Notes
This one-tray wonder is loaded with:
- 🧠 Omega-3 fatty acids – fantastic for heart and brain health
- 🥦 Fibre and vitamin C from those green veg
- 💪 Lean protein to keep you satisfied
- 🌿 Low sugar, naturally gluten-free, and full of fresh flavour
It’s comfort food without the sluggish aftermath.
💬 Final Thoughts
This One-Pan Lemon & Herb Salmon is your midweek hero — no-fuss, no mess, and no side-eye from your gut. Whether you’re cooking for your future self, fuelling up post-gym, or just trying to eat like a grown-up without overdoing it, this one’s a keeper.
👉 Love easy meals that don’t taste like “diet food”?
Subscribe to Plan4One and get healthy solo recipes, tips, and inspiration sent straight to your inbox every week. No fluff, no waste, just food that fits your life.
If this One-Pan Lemon & Herb Salmon has become your go-to for a quick, flavourful meal, you’ll be delighted to discover these other solo-friendly recipes from Plan4One that are equally satisfying and easy to prepare:
- Quick & Healthy Miso Ginger Salmon Bowl in 10 Minutes – A flavourful, protein-packed bowl that’s ready in a flash.
- Spinach & Sardine Toast with Fresh Tomato Salsa – A flavourful, omega-3-rich open-faced sandwich that’s both quick and satisfying.
- Garlic & Lemon Sautéed Kale with Chickpeas and Quinoa – A vibrant, plant-based dish that’s as nutritious as it is delicious.
- Turmeric Chicken Stir-Fry with Broccoli and Red Capsicum – A colourful, anti-inflammatory meal that’s bursting with flavour.
- Easy Baked Cod with Roasted Veggies Recipe – A simple yet elegant dish that brings together tender cod and perfectly roasted vegetables.
Each of these recipes is crafted to make solo cooking a breeze, ensuring you enjoy delicious meals without the hassle. Explore more to find your next favourite dish!
