Living Your Best Life North of Forty and Fifty Plus

Easy One pan healthy and adaptable meal

There’s nothing better than having a meal that’s easy to make when you’re finished with your work day. Nowadays with most of us working at home, it can be even harder to remember to take something out for dinner. Particularly when you have a family buzzing around. By the time you remember, it’s easier to call Grub Hub, Uber Eats, Door Dash, or whoever can deliver quickly.

That’s why this recipe caught my attention when it was in my feed. It comes from The Black Peppercorn. A man who is a confirmed foodie and self-taught chef. This recipe is flexible, in that the salmon filets can be frozen and the dish still works. The other great thing is one pan does it all it the oven or even on the grill.

You can also use another protein like codfish or chicken breasts. You just need to be mindful when baking not to overcook either. If you want to make this with frozen chicken breasts, you have to bake it for a little longer.

Also, the veggies are a dealer’s choice. If you use potatoes, get the small ones, like fingerlings. It’s best if they are uniform in size for even roasting.

If you have fresh boneless chicken breasts, use a simple brine to ensure that you don’t wind up with that sawdust texture overcook chicken breast gets.Fill up a bowl with enough water to cover the chicken. For every pound of chicken, use 2 tablespoons of vinegar (white distilled) 1 tablespoon of white sugar, 1 tablespoon of brown sugar, and 1/2 teaspoon of salt. I prefer kosher salt, but table salt is fine. Cover with plastic and leave it in the fridge for at least an hour up to one day. It will keep your chicken juicy. You can also use this brine for shellfish. For every pound, depending on the size of the shrimp.

For Vegetarians you can omit the protein and substitute Beyond Meat Plant based Italian Sausage


Super Colossal U/12 2-3 shrimp Colossal U/15 3-4 shrimp Extra Jumbo 16/20 4-5 shrimp Jumbo 21/25 5-6 shrimp Extra Large 26/30 6-7 shrimp Large 31/35 8-9 shrimp Medium Large 36/40 9-10 shrimp Medium 41/50 10-12 shrimp Small 51/60 12-15 shrimp Extra Small 61/70 15-17 shrimp Tiny 71+ 18+ shrimp

For a pound of Super colossal, colossal, extra jumbo, extra-large, large use 1 1/2 tablespoons of vinegar, 1 teaspoon of white and brown sugar, and 1/4 teaspoon of salt

For medium-large, medium, small, extra small, and tiny use 2 teaspoons vinegar, 1/2 teaspoon of white and brown sugar, and a pinch of salt. The general rule to brine every size of shrimp is to brine for no longer than 20 minutes.

Sheet Pan Salmon with Mixed Vegetables by The Black Peppercorn- Adapted by me

20-25 mini potatoes , halved

4 tbsp oil , divided

1/2 medium onion , thinly sliced

1/2 yellow pepper , diced

2 medium zucchini , cut into chunks

2 cups mushrooms , quartered

4 frozen salmon fillets , approx 100 g each

1/4 cup melted butter

2 navel oranges , sliced

12 sprigs fresh thyme

12 grape tomatoes , halved

1 tbsp salt

1 tsp ground black pepper

1/4 cup grated Parmesan cheese


Preheat oven to 425 F.Toss the mini potato halves with 2 tbsp of the oil. Spread, cut side down, on half of a baking sheet that has been lined with parchment paper. Bake in the oven for 25 minutes.Toss the onion, pepper, zucchini, and mushrooms with remaining 2 tbsp of oil. Spread the vegetables on the empty half of the baking sheet. Put back in the oven and bake for another 25 minutes.Take the baking sheet out of the oven. Flip the mini potatoes over. Make some room for the salmon in the middle of the baking sheet, by pushing the potatoes and vegetables each over to their side of the baking sheet.Place the frozen salmon filets on the baking sheet and brush them with melted butter. Place the sprigs of thyme and orange slices on top of the salmon filets. Spread the grape tomato halves on top of the baked vegetables. Season everything with salt and pepper.Put the baking sheet back in the oven and bake for another 25 minutes or until the salmon is cooked through.Take the baking sheet out of the oven when the salmon is finished cooking and sprinkle the Parmesan cheese on top of the mixed vegetables.

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