An easy sheet pan recipe with fork-tender baked honey Dijon mustard salmon, Cajun seasoned cauliflower, and potatoes served with a creamy honey mustard dressing, making this the best one-tray baked honey mustard salmon healthy dinner.
Jump to:
Busy Weeknight Sheet Pan Meal
Transform any night of the week into a culinary delight with this sheet pan-baked Cajun Honey Mustard Salmon, accompanied by cauliflower steaks and potatoes. The best part?
It's not only a feast for your mouth but also a savior for your busy schedule. This recipe is the epitome of simplicity, fitting seamlessly into your meal plans with minimal effort. The magic lies in the sheet pan approach, turning the trio of salmon, cauliflower, and potatoes into an easy dinner masterpiece.
Quick Delicious Dinner
The ease of preparation is the best feature, but the explosion of flavor is the real star—each bite delivers the perfect balance of Cajun heat and honey mustard sweetness. Say goodbye to cooking stress and hello to a simple meal that guarantees much flavor and satisfaction. Sheet pan dinners just got a whole lot more exciting!
Get More Easy Cooking Salmon Recipes:
- Air Fryer Salmon with Pepper Cabbage Slaw and Yellow Rice
- Smothered Salmon Salisbury Steak with Tomato Mushroom Gravy
- Sesame Chili Salmon Rice Bowl
- Air Fryer Roasted Harissa Salmon with Paprika Potatoes and Brussels Sprouts
Ingredients
Create a yummy wet rub in a medium mixing bowl by combining olive oil, cajun seasoning, salt, and pepper. For the cauliflower, slice it into 1-inch thick steaks. Then, place the cauliflower steaks on a parchment-lined sheet pan, brushing both sides with the wet rub.
Bake the Salmon and Vegetables
Next, quarter the baby Dutch yellow potatoes, toss them in the rub, and add them to the sheet pan, leaving space for the salmon. Bake the vegetables halfway. After the initial bake, season and add the salmon to the pan, flip the cauliflower and potatoes, then return it to the oven to bake.
Make the Dressing
Meanwhile, prepare a salmon sauce with Dijon mustard, honey, parsley, salt, and pepper. Once the salmon is cooked, brush it with the honey mustard sauce. Then, whisk mayonnaise, lemon juice, and chopped parsley for the dressing. Finally, garnish the plated dish with reserved parsley.
See the Honey Mustard Salmon recipe card for quantities.
Instructions
Hey Explorers! Get ready to launch on a culinary journey with the step-by-step photo instructions for the Baked Cajun Honey Mustard Salmon, Cauliflower Steaks, and Potatoes recipe below, with each image guiding you through the process. Enjoy!
Prepare the Vegetables
Begin by removing the outer green leaves of the cauliflower and rinsing the whole head.
Place the cauliflower on a cutting board with the stem side down. Using a sharp knife, make vertical slices that are about 1 inch thick. These slices will be your cauliflower steaks. Be mindful of the first and last slices, as they may not hold together well due to loose florets.
Then, cut each baby potato into quarters by cutting them in half and then in half again.
Combine the olive oil, Cajun seasoning, salt and pepper. To save on the amount usage of utensils, use the brush to mix the wet rub.
Brush the cauliflower and carefully turn with a flat spatula to coat the other side.
Then, add the potatoes to the bowl, toss them in the wet rub, and lay them on the sheet pan.
Prepare the parsley by simply picking from the tender short stems, rinsing, drying, and chopping.
Make the Sauce and Dressing
Using the same mixing bowl. Clean the bowl and make the dressing by whisking together the Dijon mustard, honey, and parsley with salt and pepper.
The vegetables and salmon will be ready when the salmon has reached an internal temperature of 145 degrees Fahrenheit using a meat thermometer and golden brown.
Remove the baked salmon and vegetables from the oven and brush the salmon filets with some of the sauce.
Finally, finish the dressing by whisking together mayonnaise, fresh lemon juice, and chopped parsley. For a more robust flavor, add lemon zest.
Busy Folks - Become a better home cook with cooking tips to help you cook more efficiently on Cook's Notebook tab. In addition, some related detailed steps can be found there. Click here for cooking tips on prepping fish.
Substitutions
- Baby Dutch Yellow Potatoes - Use medium Yukon, russet, or sweet potatoes cut into skinny wedges to cook uniformly with the cauliflower. One medium potato should be enough for two servings.
- Low-Fat Mayonnaise - Try regular mayonnaise or substitute it with Greek yogurt or sour cream. Remember and don't get confused: Mayonaisse does not contain dairy, and it is dairy-free but not egg-free. If you are allergic to eggs, try vegan mayo.
- Fresh Parsley - If you do not have fresh parsley on hand, try dried parsley or add a small amount of Italian seasoning
- Honey - Use maple syrup; however, this may change the flavor a bit, but just might work!
Change Heat Level - Modify the recipe's heat level to your liking and learn more about the Scoville Scale and Chili Pairings. If you wish for your meal to be less spicy, try using all-purpose seasoning instead or a little bit of Memphis Rub dry seasoning.
It also has similar spices except for the smoky component, but it may work. And for more heat, try using hot honey, which is a prepared mixture of honey with chili peppers.
Variations
- Add More Vegetables - Try adding quartered Brussels sprouts, green beans, and/or zucchini.
- Salmon Bowl - Turn this into a bowl by making roasted cauliflower florets instead. Then, serve the salmon, cauliflower, and potatoes with shredded greens or white or brown rice. Try also adding more healthy protein, like chickpeas or white beans, to the sheet pan before baking. This would be a great addition to the rice/salad bowl.
Try Something Different - Substitute the Tuna for Salmon in the Healthy Poached Egg Avocado Rainbow Tuna Salad recipe.
Equipment
- Medium Mixing Bowl - To make the wet rub, toss the potatoes and dressing to complete the meal.
- Sheet Pan - Use a half-sheet pan for a serving of two, like the Nordic Ware Baker's Half-Sheet pan. Why sheet pans? They cook food faster than a glass baking dish. But if you choose to use a baking dish, just watch and cook it a little longer.
- Parchment Paper - To place between the food and bakeware for easy cleanup and to prevent food from sticking to the pan.
- Turning or Fish Spatula - To assist with flipping the delicate cauliflower and serving the fish. Try the OXO Good Grips Stainless Steel Fish Turner. It's just always good to have one for jobs like this.
- Brush - Used to coat the cauliflower and salmon. I use a silicone pastry brush since it's easy to go from cold to hot meals without distorting the bristles. Try the OXO Good Grips Silicone Basting & Pastry Brush.
- Meat Thermometer - It is always great to have to cook food to their ideal temperatures to prevent drying out. And most importantly, to prevent food-borne illnesses. Try the ThermoPro Digital Meat Thermometer. To develop my recipes, I actually use the ThermoPro Wireless Meat Thermometer; it has a probe that you leave in the meat and will notify you when it reaches the ideal temperature.
Kitchen Must Haves - Find other tools I use here.
Storage
- Refrigerator - To store in the fridge, you can place the honey mustard salmon meal in a shallow 2-inch container to cool down quickly. Then, store it in an airtight container. As a result, the meal will last up to two days.
- Freezer - Follow the refrigeration process mentioned above. Then, place it in the freezer in a labeled, airtight container. Be aware that the cauliflower texture will change when placed in the freezer.
Air Tight Food Containers - I use Glass Food Storage Containers with a plastic clipping lid to store food. For example, I always suggest glass storage containers since you can microwave them and hold food without staining the container, and the glass keeps them at a more stable temperature, which keeps the food fresher longer.
Cooking tip
For a moist and flavorful baked honey mustard salmon, avoid overcooking by removing it from the oven just as it easily flakes with a fork at the thickest part, ensuring a perfect, tender result every time.
Frequently Asked Questions
The key to perfectly baked salmon is to check for doneness by inserting a fork or the edge of a knife into the thickest part of the fillet. If the salmon easily flakes and appears opaque, it's done.
Keep in mind that the internal temperature should reach 145 degrees Fahrenheit (63 degrees Celsius) for optimal safety and flavor. Avoid overcooking to maintain the fish's moistness and delicate texture.
To prevent cauliflower steaks from becoming soggy during baking, make sure to pat the cauliflower slices dry with a paper towel before applying any oil or seasoning.
Excess moisture on the surface of the cauliflower can lead to steaming rather than roasting, resulting in a less crispy texture. Additionally, ensure that the oven is adequately preheated, and avoid overcrowding the baking sheet, allowing each steak enough space for proper caramelization.
Fish Recipes
Looking for other fish recipes like this? Try these:
- 20 Irresistible Fish Recipes
- Calabrian Pepper Salmon with Creamy Lemon Dill Sauce
- Seared Snapper Spicy Creole Sauce and Roasted Vegetables
- Sesame Seed-Crusted Ahi Tuna with Spicy Sesame-Soy Sauce
One Pot Meal Recipes
Looking for other one-pot meal recipes like this? Try these:
- One-Pot Meals That Make Family Meal Prep a Breeze
- Jerk Fajita Trio: 3 Must-Try Recipes for a Spicy Weeknight Cook-Up
- Easy Sheet Pan Jerk Chicken Fajitas | Oven-Roasted Yum
- Jerk Steak Fajitas | Super Easy 30 Minute Meal
Video
SUBSCRIBE: 👈To my YouTube Channel to Get Notifications of New Videos.
📖 Recipe
Cajun Honey Mustard Salmon with Cauliflower Steak and Potatoes
Ingredients
Vegetables and Wet Rub
- 1 cauliflower head
- ¼ cup olive oil
- 1 teaspoon Cajun seasoning
- ½ teaspoon kosher salt
- ¼ teaspoon ground black pepper
- 3 large Baby Dutch yellow potatoes
Salmon
- 8 ounces of salmon skin-on -optional
- 1 tablespoon whole-grain Dijon mustard
- 2 tablespoon honey
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
Dressing
- 1 tablespoon low-fat mayonnaise
- ½ lemon juiced (zest optional)
- ½ bunch of parsley chopped
Equipment
- Medium Mixing Bowl
- Parchment Paper
- Turning or Fish Spatula
Instructions
- Save time in the kitchen: Read the instructions thoroughly, then gather and prep all your ingredients before cooking! Learn Prepping Tips.
- Before Starting, Note: The cauliflower may only yield 2 to 3 steaks per head. You can use the rest for cauliflower rice, roasted florets, mashed, or cooked in curry. If you plan to use skin-on salmon, slit the salmon skin.
- Set the Oven: Preheat the oven to 425 degrees Fahrenheit.
- Make the Wet Rub: In a medium mixing bowl, combine olive oil, cajun seasoning, salt, and pepper and set aside.
- Prepare the Cauliflower: Remove the out leaves of the cauliflower. Then rinse the head. Placing its stem side down on a cutting board, make 1-inch thick slices. Pat dry the steaks with a paper towel before seasoning. Note: The first slice may fall apart due to loose outer florets.
- Next, place the cauliflower steaks on a sheet pan with parchment paper and brush both sides with the wet rub. Be delicate; use a turning/fish spatula to help flip and prevent breakage.
- Prepare the Potatoes: Quarter the potatoes to ensure uniform cooking with the cauliflower steaks. Then, toss the potatoes in the wet rub, pick them out, and place them on the sheet pan along with the cauliflower, leaving room later for the salmon. Do not let the remaining wet rub pour onto the sheet pan. Set aside the rest of the wet rub to use later.
- Bake the Vegetables: Place the sheet pan in the oven and bake for 15 minutes. In the meantime, rinse and chop the parsley and set aside.
- Bake the Salmon: Remove the sheet pan and close the oven door immediately. Brush the remaining wet rub onto the salmon, add it to the sheet pan, flip the cauliflower steaks, flip the potatoes once, and place the pan back in the oven for another 15 minutes. While the salmon bakes, prepare the dressing.
- Make the Salmon Sauce: Clean and dry the mixing bowl and brush. Then, combine Dijon mustard, honey, parsley, salt, and pepper.
- Coat the Salmon: When the salmon is cooked and reaches 145 degrees Fahrenheit, brush some of the honey mustard sauce onto the cooked salmon and set the tray aside.
- Make the Dressing: Save a teaspoon of the chopped parsley for garnish. Then, whisk together the mayo, lemon juice, and chopped parsley in the same bowl with the honey mustard.
- Plate Up: Place cauliflower first on one side of the plate, then the potatoes on the other, and top the salmon in the center. Drizzle the creamy honey mustard sauce around the plate on the vegetables. Garnish with chopped parsley.
Video
Nutrition
Food Safety
- Cook fish to a minimum temperature of 145 °F (62 °C).
- Do not use the same utensils on cooked food that previously touched raw meat to prevent foodborne illness from contaminated uncooked meats.
- Wash hands after touching raw meat to prevent cross-contamination.
- Don't leave food at room temperature for extended periods; this can breed bacteria.
- Never leave cooking food unattended to prevent burns and fires.
- Use oils with a high smoke point to avoid harmful compounds.
- Always have good ventilation when using a gas stove to prevent carbon monoxide poisoning.
See more guidelines at USDA.gov.
Have a Comment or Question?
If you have a question or comment about this honey mustard salmon recipe, please post it below. You will definitely get a quick response. It also helps our other readers to stay informed. Thanks!
Leave a Reply