This easy One Pan Roasted Salmon and Delicata Squash recipe makes a scrumptious, satisfying dinner in the oven with minimal dishes.
As a big believer in continuing education and the power of always learning, I try to enrich myself whenever possible. And this autumn, that looks like taking an intro to nutrition class at one of the colleges I teach at. The whole thing is online, so it fits pretty easily into my schedule. And while the class hasn’t exactly been what I expected, it has reminded me of a few very important things.
First, nutrition is about balance — and it’s not as simple as eating a 2,000 calorie a day diet (actually, that’s too many calories for a lot of people, but that’s a discussion for another day). You want the good fats, the good carbs and plenty of fruits and veggies. Second, some food is powerful. Take salmon for example: it’s packed with omega-3 fatty acids, which are powerful anti-inflammatories, according to Eating Well Magazine. Meanwhile delicata squash is a good source of antioxidants, according to the Sustainable Farming Project at Tufts University.
Add in some leafy greens — and a sweet-savory glaze with a bite — and you have a pretty healthy meal.
Anyway, the class is interesting. It’s providing some good reminders. But I don’t think I will be seeking a nutrition degree anytime soon. I’ll stick to recipe development, cookbook writing and enjoying all the good food Maine and beyond has to offer.
Shall we get to the recipe now?
You begin by roasting the delicata squash with a bit of olive oil, brown sugar, salt and crushed red pepper. The salmon, brushed with a glaze of soy sauce, brown sugar, sesame oil and crushed red pepper, joins the squash to cook a bit later. The dish is served with a bit of romaine or other greens for a complete meal ready in less than 30 minutes.
It’s seriously easy. And it’s really satisfying.
This is the kind of meal I’d enjoy with friends on a lazy afternoon. But it could also be a romantic dinner for two (cut the recipe in half for that!).
One Pan Roasted Salmon and Delicata Squash
With a sweet-savory glaze that has a hint of a bite, this One Pan Roasted Salmon and Delicata Squash recipe is an easy way to enjoy a delicious and healthy meal.
Ingredients
- 2 lbs delicata squash (about 2 squashes, depending on the size)
- 4 teaspoons olive oil
- 2 teaspoons light brown sugar
- 1/2 teaspoon kosher salt
- 1/2 teaspoon crushed red pepper
Salmon
- 1 lb salmon cut into four filets
- 2 tablespoons soy sauce
- 2 teaspoons light brown sugar
- 2 teaspoons sesame oil
- 1/2 teaspoons crushed red pepper
To Serve
- 4 cups lightly chopped romaine lettuce, baby arugula or other greens
Instructions
- Heat the oven to 400 degrees Fahrenheit. Line a baking sheet with nonstick foil (or grease thoroughly).
- Wash the squash thoroughly to remove any dirt residue and dry with a paper towel. Slice off the ends of the squash and then cut lengthwise into two pieces. Use a spoon to remove the sinewy bits and seeds for from the center of the squash. Slice the delicata squash into 1/2-inch slices.
- In a large mixing bowl, toss the delicata squash with olive oil, brown sugar, salt and crushed red pepper. Spread onto the prepared baking sheet. Slide into the oven and roast the delicata squash for 15-18 minutes, or until the slices begin to brown on the bottom.
- Remove the baking sheet from the oven and flip all the pieces of delicata squash, moving them to one end of the baking sheet (but keeping them in a single layer). Place the salmon pieces on the baking sheet, skin-side down. In a small mixing bowl, stir together the soy sauce, brown sugar, sesame oil and crushed red pepper. Use a pastry brush to spread about half of the mixture over the salmon pieces, reserving the other half.
- Slide the baking sheet into the oven and bake for 8 minutes. Remove from the oven and brush the salmon with the remaining half of the glaze. Return to the oven and bake for an additional 2 minutes.
- To serve, place 1 cup of greens on each of four plates. Place one salmon filet and 1/4 of the delicata squash on each of the plates. Spoon leftover glaze on the baking sheet over the greens. Serve immediately.