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I made this exact meal three nights in a row last month. Not because I was being lazy (okay, maybe a little), but because it genuinely hit that sweet spot of filling, fast, and under 400 calories.

Salmon and veggies sounds boring on paper. I get it. But there’s something about a perfectly baked piece of salmon with crisp-tender vegetables that just works. No fancy sauces needed. No complicated techniques.

This is the kind of dinner I reach for when I want to feel good about what I’m eating without spending an hour in the kitchen.

Why This Combo Works for Weight Loss

Here’s the thing about salmon. It’s one of those foods that keeps you full for hours. The healthy fats and protein work together to crush cravings before they even start. I used to think eating fat would make me gain weight. Turns out, the right fats do the opposite.

And the veggies? They add bulk to your plate without adding calories. You’re eating a visually satisfying meal that clocks in around 380 calories total. Your brain sees a full plate. Your stomach feels satisfied. Win-win.

If you’re looking for more meals like this, check out our complete guide to low-calorie seafood recipes for tons of fish-based dinner ideas.

The Ingredients You’ll Need

Nothing fancy here. I specifically designed this recipe with a short grocery list because nobody wants to buy 15 ingredients for a Tuesday night dinner.

For the salmon, you want skin-on fillets if you can find them. The skin helps keep the fish moist while baking and peels right off after cooking if you’re not into eating it. I usually buy a pack of four fillets and use two for dinner, two for meal prep lunches.

For the veggies, I go with broccoli and zucchini most often. But honestly? Use whatever you have. Asparagus, green beans, bell peppers, snap peas. They all work great.

The seasoning is simple. Olive oil, garlic, lemon, salt, pepper. Maybe some dried dill if you’re feeling fancy. That’s it.

A Few Tips Before You Start

Get your salmon to room temperature before baking. Just pull it out of the fridge about 15 minutes early. Cold salmon straight from the fridge cooks unevenly. The outside gets overdone before the middle is ready.

Don’t overcrowd your steamer basket. Veggies need room to actually steam. If they’re piled on top of each other, you end up with some mushy and some still raw.

And please, don’t overcook the salmon. It should flake easily but still look slightly translucent in the very center. It’ll keep cooking for a minute after you take it out. Overcooked salmon is dry salmon. Nobody wants that.

This meal pairs perfectly with our low-calorie dinner recipes collection if you want more ideas for light evening meals.

How to Store and Reheat

Leftovers keep in the fridge for up to three days. I actually prefer cold salmon on a salad the next day. But if you want it warm, reheat gently at 275°F for about 10 minutes. The low temp prevents it from drying out.

The veggies reheat fine in the microwave. Just add a splash of water and cover them so they steam back to life.

This recipe is also great for weekly meal prep. Check out our low-calorie meal prep recipes for more batch-cooking ideas.

Baked Salmon with Steamed Veggies

Prep Time: 10 minutes
Cook Time: 18 minutes
Servings: 2
Calories per Serving: 378
Protein per Serving: 35g

Ingredients

• 2 salmon fillets (6 oz each, skin-on preferred)
• 2 cups broccoli florets
• 1 medium zucchini, sliced into half-moons
• 1 tablespoon olive oil
• 2 cloves garlic, minced
• 1 lemon (half for juice, half for slices)
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 teaspoon dried dill (optional)

Instructions

1. Preheat your oven to 400°F. Line a baking sheet with parchment paper or foil for easy cleanup.
2. Pat the salmon fillets dry with paper towels. This helps them get a nice exterior instead of steaming in their own moisture.
3. Place salmon on the baking sheet. Drizzle with half the olive oil, then sprinkle with garlic, salt, pepper, and dill. Squeeze lemon juice over the top and lay a lemon slice on each fillet.
4. Bake for 12 to 15 minutes. You’ll know it’s done when the fish flakes easily with a fork and the internal temperature hits 145°F.
5. While the salmon bakes, set up your steamer. Bring about an inch of water to a boil in a pot fitted with a steamer basket.
6. Add the broccoli first since it takes slightly longer. Steam for 3 minutes.
7. Add the zucchini slices on top. Steam everything together for another 3 to 4 minutes until the veggies are bright and tender-crisp.
8. Transfer veggies to a bowl. Toss with the remaining olive oil and a pinch of salt.
9. Serve the salmon alongside the steamed vegetables. Squeeze extra lemon over everything if you like it bright and citrusy.

Making It Your Own

Swap the broccoli for asparagus when it’s in season. Use snap peas for a little crunch. Throw in some cherry tomatoes during the last minute of steaming for a pop of color.

For the salmon, try different seasonings based on your mood. Cajun spice, everything bagel seasoning, or a simple herb blend all work great. Just watch the sodium if you’re tracking that.

Want more protein? This meal already packs 35 grams per serving, making it perfect if you’re following a low-calorie high-protein eating plan.

The Bottom Line

Some dinners are complicated. This isn’t one of them. Twenty minutes, minimal cleanup, and you’ve got a restaurant-quality meal that supports your weight loss goals.

I make this at least twice a week. My husband actually requests it now, which says a lot because he was skeptical of “diet food” when I first started cooking lighter.

Give it a try tonight. Your future self will thank you.

This recipe is part of our comprehensive Low-Calorie Weight Loss Recipes guide. Head there for dozens more ideas to support your goals.