[Sheet Pan] Blackened Salmon with Creamy Lemon Caper Sauce

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This recipe has a lot going on! It is a full meal for four cooked all on one pan, with a homemade seasoning blend & homemade sauce. It checks all the boxes … healthy, balanced, satisfying, kid-friendly, one pan, fast, easy, and of course – delicious!

What is “Blackened” & is it spicy?

The Blackening Seasoning blend was inspired by Eating Bird Food’s “Blackened Seasoning” recipe. This spice blend is wonderfully aromatic. Lots of paprika, some herbs, with a hit of cayenne makes a beautiful blend. As soon as the salmon goes in the oven, my kitchen is filled with a wonderful cloud of delicious smells.

I played with the original recipe’s ratios and added a couple extra spices to get the right profile for my needs. It’s not as hot as most “Blackened” Seasonings, so that it is more kid friendly.

You can always kick the cayenne up if you like the spice!

Make this recipe fit your needs:

Creating a balanced meal that the whole family loves is a huge accomplishment! Combining a protein, green veggie, & potato together on a sheet pan is such an easy way to cover all the bases. When you think about it as a template, it makes it easy to come up with new combinations.

Plus you can always make swaps or substitutes for foods you don’t like, don’t have, or can’t find. Don’t like green beans? Use broccoli instead. Can’t find a good cut of salmon at the store? Grab a pound of EZ peel shrimp instead. Going for keto-friendly? Swap the potatoes out for cauliflower.

Equipment you will need:

Here is the meat thermometer I have & love. I highly recommend using a thermometer – they take the guess-work out of knowing when you’re food is totally done & ready to eat.

Since the spice blend has herbs & spices of different sizes, you may want to use a mortar & pestle to grind the spice blend together so it is an even texture. They dried thyme is like little sticks that poke out, & using a mortar & pestle for a few minutes will break the thyme down & make it granular like the garlic, paprika, etc. *This is optional.

Blackened Salmon Sheet Pan Meal

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[Sheet Pan] Blackened Salmon with Creamy Lemon Caper Sauce

Stephanie Ralya
Easy one pan meal that is quick & healthy. Salmon coated in a delicious herb & spice blend, paired with roasted potatoes & green beans. Topped with a lemony yogurt based sauce.
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Prep Time 5 minutes
Cook Time 35 minutes
Total Time 40 minutes
Course Main Course
Cuisine American, Mediterranean
Servings 4 servings
Calories 399 kcal

Ingredients
  

  • 1 lb Salmon whole or cut into 4 oz filets
  • 1 lb Baby Potatoes
  • 12-16 oz Green Beans fresh or frozen *see note
  • 3 T Olive Oil
  • 3 t Minced Garlic or 3 cloves
  • Salt & Pepper to taste

Blackening Seasoning

  • 1 1/2 T Paprika
  • 2 t Thyme, dried
  • 1 t Oregano, dried
  • 1 t Onion Powder
  • 1 t Garlic Powder
  • 1 t Black Pepper
  • 1 t Salt
  • 1/2 t Chili Powder
  • 1/8 t Cayenne 1/4 t or more if you like spice

Creamy Lemon Caper Sauce

  • 1/2 c Plain Greek Yogurt full fat
  • 1 Lemon zest & juice
  • 1 t Garlic, minced or 1 clove
  • 2 t Capers finely chopped
  • 1 T Fresh Parsley flat leaf, finely chopped
  • Salt & Pepper to taste

Instructions
 

  • Preheat oven to 400 F. Put salmon out on countertop to warm to room temp.
  • Halve or quarter potatoes as needed so they are all similar in size. Toss potatoes in 2 T olive oil, 2 t garlic, salt & pepper to taste. Spread onto large sheet pan & roast for about 20 minutes, until potatoes are tender.
  • While potatoes roast: prepare salmon & green beans. Mix blackening seasoning in a small bowl & add a thick layer on top of the salmon. Trim the green beans if needed & toss in 1 T olive oil, 1 t garlic, & salt & pepper to taste.
  • When potatoes are tender, remove pan from oven. Push potatoes to the edges of the pan. Add the salmon in the middle of the pan & the green beans around the salmon. Return pan to the oven & roast for 12-15 minutes; until salmon is cooked through (145 F) & flakes easily. I typically remove mine from the oven when it hits 140 F & it continues cooking on the warm stovetop.
  • While the salmon bakes, prepare the sauce. Add all ingredients to a medium bowl & stir until well combined. Refrigerate until salmon is ready to serve.
  • When the salmon is done, remove sheet pan from oven & serve immediately with the sauce.
  • Enjoy!

Notes

  • Here is the meat thermometer I use.  Highly recommend using one – they take the guesswork out of knowing when it’s done.
  • The original instructions were written for using fresh green beans.  Frozen green beans are much cheaper & more readily available so I tested them as well.  If using frozen green beans, season & add them to the sheet pan with the potatoes & roast them for the full time.  
  • Substitutions: the blackening seasoning can be replaced by a robust blend from your favorite spice line.  I have also used Penzey’s “Northwoods” seasoning & it was delicious.  It has: coarse flake salt, paprika, black pepper, thyme, rosemary, granulated garlic and ground chipotle pepper.
Keyword blackening, garlic, green beans, kid-friendly, meatless, one pan, potatoes, roasted, seasoning, sheet pan, vegetarian

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