Sheet Pan Miso Salmon and Green Beans

This sheet pan recipe has a special gut health ingredient – miso! Sheet pan dinners are becoming a staple for busy weeknights. Sheet pans dinners are versatile and can be mixed and matched with different ingredients and flavor blends.

Miso Salmon & Green Beans on a baking sheet

Gut Health:

More and more research is being studied about gut health and the connection to overall health. Some are even calling the gut a “second brain” as now studies are showing how much they continuously work together.
According to Harvard Medical School, a troubled intestine can send signals to the brain, just as a troubled brain can send signals to the gut. Therefore, a person’s stomach or intestinal distress can be the cause or the product of anxiety, stress, or depression because the brain and the gastrointestinal (GI) system are intimately connected. 

Why gut health is important

I’m sure you’ve heard about how probiotics support gut health. If not, probiotics are live bacteria and yeasts that are good for your health, especially your digestive system. We usually think of bacteria as something that causes diseases. The body is full of bacteria, both good and bad. Probiotics are often called “good” or “helpful” bacteria because they help keep the gut stay healthy.

hand holding Miso Master Organic Mellow White Miso


Food rich in probiotics includes yogurt, kefir and fermented foods like sauerkraut, kombucha, tempeh, and miso – the probiotic-rich food I used in this recipe.

What is Miso Paste?

In simple terms, miso is a fermented bean. Primarily, miso is made from soybeans, but any bean can be used. I use chickpea miso or white soybean miso often, just because it’s lighter in color and a more neutral flavor.

salmon with sesame seeds on a baking sheet

Varieties of Miso Paste

Diving a little deeper into the difference between varieties of miso, I consulted one of my favorite cooking resources, The Kitchn.

White Miso

White miso is made from soybeans that have been fermented with a large percentage of rice. The actual resulting color can range from white to light beige, and the miso has a definite sweet taste. White miso is best used in condiments like mayo or salad dressings, or in light sauces.

Yellow Miso

Yellow miso is usually made from soybeans that have been fermented with barley and sometimes a small percentage of rice. It can be yellow to light brown in color. Yellow miso has a mild, earthy flavor and is better for general use in not only condiments, but soup, marinades, and glazes.

Red Miso

Red miso is typically made from soybeans fermented with barley or other grains, though with a higher percentage of soybeans and/or a longer fermentation period. It can range in color from red to dark brown. The deep umami flavor of red miso can overwhelm mild dishes but is perfect for hearty soups, braises, and glazes.

miso salmon and green beans on a sheet pan sprinkled with sesame seeds

My go-to miso brand is, Miso Master.

Many have an understanding that probiotics are important for gut health and with cold and flu season upon us, the best defense may be good gut health, but the key to these helpful gut health bacteria is feeding them with prebiotics for the probiotics to flourish in the gut.
Prebiotics are a type of fiber. They are un-digestible plant fibers that already live inside the large intestine. The more food, or prebiotics, that probiotics have to eat, the more efficiently these live bacteria work and the healthier your gut will be.

Prebiotics are found in whole foods that are packed with fiber (aka. plants)! To improve gut health, a mixture of both probiotics and prebiotics is needed. Probiotics need to be fed (by prebiotics) in order to remain active and healthy and to benefit you as much as possible.

Bottom Line

Prebiotics (fiber) is the food for probiotics (helpful bacteria) to flourish, to improve gut health.

Let’s put it this way: It’s like you can’t out-exercise a poor diet. The same goes for gut health. You can’t consume more probiotics without consuming prebiotics to improve gut health.

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salmon and green beans on a sheet pan

Sheet Pan Miso Salmon and Green Beans

  • Author: Chef Julie Harrington, RD
  • Prep Time: 10 mins
  • Cook Time: 12 mins
  • Total Time: 22 mins
  • Yield: 4 1x
  • Category: dinner

Description

Sheet pan dinners are becoming a staple for busy weeknights. They are versatile and can be mixed and matched with different ingredients and flavor blends. This sheet pan recipe has a special gut health ingredient – miso!


Ingredients

Scale
  • 1 ¼ pounds salmon, sliced into even portions
  • 2 tablespoons white miso
  • 1 teaspoon sesame oil
  • 1 tablespoon mirin
  • 1 tablespoon low-sodium soy sauce (or liquid aminos)
  • 1 tablespoon fresh ginger, minced
  • 1 clove garlic, minced
  • 1 lb. green beans, ends trimmed
  • 1 tablespoon sesame seeds, toasted
  • 2 scallions, thinly sliced

Instructions

  1. Preheat oven to 375 degrees F. Line a large baking sheet with parchment paper or coat with cooking spray.
  2. In a small bowl, whisk together miso, sesame oil, soy sauce, ginger, and garlic until smooth.
  3. In an even layer spread the green beans on the baking sheet. Make room in between green beans and place salmon skin side down. Brush salmon generously with miso mixture. Drizzle remaining miso mixture over green beans.
  4. Bake for 6-10 minutes, depending on the thickness of the salmon, until salmon is opaque in the center and can flake easily. Broil for the last 1-2 minutes.
  5. Garnish salmon and green beans with sesame seeds and scallions.

Keywords: dinner, salmon, sheet pan

Recipe Card powered byTasty Recipes

Disclosure: This recipe has been updated to be entered into the #CelebrateSeafood recipe contest.

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Sheet Pan Cajun Chicken With Vegetables

Make dinner even easier with sheet pan dinners and I’ve got the perfect one for you to try first! This Sheet Pan Cajun Chicken with Vegetables can easily be customized with flavors you love, using the same cooking process.

Sheet Pan Cajun Chicken and Vegetables via RDelicious Kitchen @RD_Kitchen

September is National Family Meals Month, a nationwide event designed to underscore the benefits of family meals and to challenge us all to share one more meal at home per week with our families.
The busy demands of modern life often come at the expense of family mealtime at home.  Family meals eaten at home have been proven to benefit the health and wellness of children and adolescents.  They have also been shown to fight obesity, substance abuse and to make families stronger—creating a positive impact on our communities and our nation as a whole.
According to a 2013 Harris poll, only 30 percent of American families share dinner every night.
(source)
Sheet Pan Cajun Chicken and Vegetables via RDelicious Kitchen @RD_Kitchen
Family meals were a big part of my life growing up. Even with my sisters and I involved in different activities, my family made it a point to get together around the table for family meals.

Regular family meals are linked to the kinds of outcomes that we all want for our children: higher grades and self-esteem, healthier eating habits and weights, and less risky behavior. (source)

When I go home to have family dinner, I soak that feeling in. Since I’ve moved out, I still try and get home for family dinner at least once a week. It’s a time where we all catch up on each other lives over a delicious home cooked meal. There are always lots of laughs. Charlie (our dog) knows exactly when our dad gets up from the table he can slide in for a few bites from my plate.
I’m excited to share family meals with my own family one day.
Sheet Pan Cajun Chicken and Vegetables via RDelicious Kitchen @RD_Kitchen
Sheet pan dinners are easily customizable. Choose a protein and some veggies, plus a seasoning blend you like. For this sheet pan dinner, I tried a Cajun spice blend. I liked the extra little kick it gave the dish and it was delicious on the cauliflower.

The best part about sheet pan dinners – only one pan to clean up! Can’t beat that! Plus, if you have leftovers, pack it for lunch. Looking to mix it up? Try serving over a bed of greens or quinoa.

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cajun chicken and vegetables on a sheet pan

Sheet Pan Cajun Chicken With Vegetables

  • Author: Julie @ RDelicious Kitchen
  • Cook Time: 30 mins
  • Total Time: 30 mins
  • Yield: 4 1x

Ingredients

Scale
  • 1/4 cup olive oil
  • 3 tablespoons lemon juice
  • 2 tablespoons Cajun spice blend
  • 2 tablespoons garlic, minced
  • 1 lb. boneless skinless chicken breast (4 pieces)
  • 12 oz (1 1/2 cups) green beans, trimmed
  • 3 cups cauliflower (1 large head), cut into florets
  • 1 (12 oz.) jar roasted red peppers, drained and chopped

Instructions

  1. Preheat oven to 450 degrees F.
  2. In a small bowl, whisk together the olive oil, lemon juice, Cajun spice blend, and garlic. Set aside.
  3. Evenly spread the green beans, cauliflower, and roasted red peppers on the baking sheet. Drizzle 2 tablespoons of marinade over the vegetables and toss until combined. Cook in the oven for 15 minutes.
  4. Add chicken to the marinade and let marinate for 15 minutes.
  5. Remove vegetables from the oven and nestle the pieces of chicken between the vegetables onto the pan. Bake for an additional 15-20 minutes until internal temperature of the chicken reaches 165 degrees F and vegetables are tender.

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Chef Julie Harrington, RD - Culinary Nutrition Consultant of julieharringtonrd.com

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Sheet Pan Cajun Chicken and Vegetables via RDelicious Kitchen @RD_Kitchen
Recipe created for Living Plate Pro meal plans