The Fancy-Feeling Solo Dinner That Takes 20 Minutes (and Zero Skill)
Some nights you want comfort. Other nights you want to feel like the kind of sophisticated adult who casually cooks salmon midweek “because it’s good for your omega-3s.”
This one-pan maple mustard salmon is your new weeknight flex. It looks fancy, tastes incredible, and needs… hold on… one tray. Yes, even the Brussels sprouts get their moment to shine (if you usually fear them — this might convert you).
If you’ve stumbled in here as part of your “I really need to stop ordering Uber Eats” era, welcome to Plan4One — your home for quick, healthy solo meals that don’t require a degree in culinary arts.
Let’s roast something fancy.
Why This Recipe Is Great For You
🐟 Salmon = Omega-3 powerhouse
For brain health, heart health, skin glow, and general vibes.
🥕 Carrots = beta-carotene
Your eyes will thank you (especially if you doom-scroll in bed).
🌱 Brussels sprouts = fibre + antioxidants
Gut-friendly, filling, and actually delicious when roasted at high heat.
🍯 Maple-mustard glaze = the magic
Sweet + tangy = balanced, craveable flavour without being heavy.
Ingredients (Serves 1)
- 1 salmon fillet (120–150g)
- 1 cup Brussels sprouts, halved
- 1 carrot, sliced
- 1 tbsp olive oil
- 1 tsp wholegrain mustard
- ½ tsp Dijon mustard
- 1 tsp maple syrup or honey
- ½ tsp smoked paprika
- Salt & pepper
- Optional: squeeze of lemon
Step-by-Step Instructions
- Preheat oven to 200°C (fan).
- Prep the veggies: Toss Brussels sprouts & carrot with olive oil, smoked paprika, salt & pepper. Spread on your tray. Roast for 10 minutes.
- Mix the glaze: Wholegrain mustard, Dijon, maple syrup — give it a stir.
- Add the salmon: Push veg aside, place salmon in the centre, spoon glaze on top.
- Roast:
- 10–12 minutes = medium (slightly soft inside)
- 14–15 minutes = well done
- Cooking time can vary, so check for doneness by seeing if the salmon flakes easily with a fork, which indicates it is cooked through. For thicker cuts, the time may be longer.
- Finish with lemon and feel very pleased with your life choices.
Storage, Reheating & Prep Tips
- Fridge: Keeps 1–2 days.
- Microwave: 45–60 seconds — don’t overdo it or the salmon gets firm.
- Air reheating tip: Add a splash of water and cover with a microwave-safe lid.
- Freezer: Salmon can be frozen uncooked; veggies are better fresh.
Swaps & Variations
- Salmon → chicken thigh: Roast veggie base 10 min, add chicken, roast 22–25 min.
- Brussels sprouts → cauliflower, zucchini, or baby potatoes.
- Maple syrup → honey or balsamic glaze.
- Want extra flavour? Stir garlic into the glaze or add chilli flakes.
- Make it lower-carb: Swap carrot for extra sprouts or add green beans.
More Easy Solo Roasts on Plan4One
- One-Pan Garlic Butter Barramundi
- Honey Soy Chicken Thigh Tray Bake for One
- 10 Solo-Friendly Winter Recipes Rich in Vitamin C
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