Protein Atlas
Garlic Butter Salmon and Asparagus Sheet Pan Meal high-protein recipe

Meals · High Protein

Garlic Butter Salmon and Asparagus Sheet Pan Meal

This garlic butter salmon and asparagus sheet pan meal delivers approximately 45 grams of protein and 610 calories per serving. Salmon fillets and tender asparagus are roasted together with a savory garlic-lemon butter sauce for a convenient dinner.

Serves 2 portions
52g protein 742 cal
Prep Time 15 min
Cook Time 20 min
Total Time 35 min

Nutrition per serving

Protein
52 g
Calories
742

Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.

Ingredients

2 servings
  • two 8-ounce salmon fillets
  • 1 pound asparagus, trimmed
  • 3 tbsp unsalted butter, melted
  • 4 cloves garlic, minced
  • 1 tbsp fresh lemon juice
  • 1 tbsp olive oil
  • 1/2 tsp salt, divided
  • 1/4 tsp black pepper, divided
  • 2 tbsp fresh parsley, chopped — for garnish

Steps

  1. Preheat the oven to 400°F (200°C). Line a large baking sheet with parchment paper.
  2. In a small bowl, whisk together the melted butter, minced garlic, and fresh lemon juice. Set aside.
  3. On the prepared baking sheet, toss the trimmed asparagus with the olive oil, 1/4 teaspoon of salt, and 1/8 teaspoon of black pepper. Spread the asparagus in a single layer.
  4. Pat the salmon fillets dry with paper towels. Season both sides of the salmon with the remaining 1/4 teaspoon of salt and 1/8 teaspoon of black pepper. Place the salmon fillets on the baking sheet, leaving some space between them and the asparagus.
  5. Spoon or brush the garlic butter mixture evenly over the salmon fillets.
  6. Bake for 12-18 minutes, or until the salmon is cooked through and flakes easily with a fork, and the asparagus is tender-crisp. Cooking time will vary based on the thickness of the salmon fillets.
  7. Garnish with fresh chopped parsley before serving.

Why This Works

This dish delivers 45g protein per serving from salmon, with 610 calories. Compound butter (butter mixed with garlic and herbs) bastes the salmon as it cooks, keeping it moist while adding flavor. Salmon and asparagus cook at similar rates at 400°F—both need about 12-15 minutes—making them ideal sheet pan partners.

The Compound Butter Technique

Melting butter with garlic before spooning it over the salmon creates an instant sauce. The butter's fat helps conduct heat evenly and prevents the fish from drying out. For even better results, let the garlic cook in the butter for 30 seconds before adding—this mellows its sharpness.

Make It Your Own

Add red pepper flakes to the butter for heat. Swap asparagus for broccolini, green beans, or cherry tomatoes. Fresh dill or chives work as well as parsley. Serve with quinoa, rice, or roasted potatoes for a heartier meal.