SHEET-PAN SALMON WITH ASPARAGUS AND POTATOES

Mood-Boosting Weeknight Dinner Recipe

And Elyse’s Go-To Spice Rub

Some nights the idea of cooking feels like just another workout—even for me as a trained chef or especially for me because I spend so much of my workday developing and testing recipes (we are working on something new right now that I can’t wait to share soon!).

That’s why I love this one-pan wonder: Sheet Pan Salmon with Potatoes and Asparagus. It’s the kind of dinner you can throw together between kid activities and it’s got all your basis covered for a balanced and nourishing meal.

Bonus: the Salmon Spice Rub keeps well in the pantry and takes this dish to the next level. I like to make a double batch and keep it on hand for grilled chicken drumsticks and steak, too.

Mood-Boosting Omega-3s

Salmon is one of the best sources of omega-3 fatty acids, essential fats that fuel your brain and support hormone balance. Research shows that omega-3s—especially EPA and DHA—can help improve mood.

Omega-3s aren’t made by the body, so we need to get them from food—and salmon is one of the tastiest ways to do just that. Plus, pairing it with a lightly sweet, smoky spice rub makes it crave-worthy for the whole family.

LEARN MORE ABOUT FOODS TO SUPPORT HORMONES: Nutrition Class for Women 40+ with Elyse and Dr. Amy. Discover essential nutrition and wellness habits to support your metabolism, mood, energy, hormones, bone health and strength in your 40s, 50s and beyond.

This Dinner Supports Better Sleep

Sleep is essential for hormone regulation, cognitive function, recovery and of course mood. And yet, so many women struggle with falling or staying asleep. The good news? Dinner can be part of the solution.

This balanced meal includes:

• Complex carbs from potatoes, which help tryptophan (a precursor to melatonin) cross the blood-brain barrier and promote relaxation
• Quality protein from salmon to keep you from waking up hungry in the middle of the night. Salmon is also high in tryptophan, magnesium and potassium
• Fiber-rich asparagus, which keeps blood sugar stable and supports digestion
• Healthy fats which promote satiety and support hormone health

Together, this combo helps your body unwind, recover, and rest deeply—so you’re ready to hit the ground running the next day.

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Recipe: Sheet Pan Salmon with Potatoes and Asparagus 

Serves 3 or 4

• 1-pound small potatoes, washed, dried, halved
• 1/2-pound asparagus, washed, dried, trimmed
• 1 pound salmon, cut into 3 or 4 fillets 
• 1/2 teaspoon fine sea salt, divided
• ½ teaspoon garlic powder
• Salmon Spice Rub (see recipe below)
• Olive oil or avocado oil 

Preheat the oven to 400°F and line a baking sheet with parchment paper. Place the prepped potatoes on the baking sheet and toss with a little oil and 1/4 teaspoon of the salt. Spread out and bake for 20 minutes. 

Remove from oven, add the asparagus and a little more oil and salt, toss to combine and spread out on one side to make room for the salmon. 

Place the salmon fillets skin-side down on the baking sheet. Sprinkle lightly with salt and generously with the spice rub. Drizzle lightly with oil and rub in the spices. 

Bake for 10 minutes, or until the potatoes are soft and the salmon is cooked through (no longer opaque in the thickest portion).

Tip: If you want to cook more potatoes and asparagus, bake the potatoes on a separate sheet-pan. 

Recipe: Salmon Spice Rub 

Sweet, smokey, lightly spiced! This makes enough for a few dinners, easy to double below and store leftovers in a jar in the pantry. Just make sure to not cross-contaminate when handling raw meat. Really good on salmon, steak, skin-on chicken drumsticks (grilled). 

• 2 tablespoons coconut sugar or light brown sugar 
• 2 teaspoons smoked paprika
• 1 teaspoon chili powder
• ½ teaspoon garlic powder
• ½ teaspoon fine sea salt 
• ½ teaspoon finely ground black pepper 

Combine the above ingredients in a jar and store in the pantry.

This recipe was created by Elyse and Dr. Amy for Nourish Strong: Nutrition Class for Women 40+. Download more recipes to support your mood and watch the recorded class here.