Why This Recipe Deserves a Spot on Your Weekly Menu
Trying to eat heart-healthy without sacrificing flavor—or spending hours in the kitchen? This one-pan lemon garlic salmon is your golden ticket.
Ready in 30 minutes, this low cholesterol recipe is rich in omega-3s, naturally low in saturated fat, and surprisingly satisfying.
And yes, your taste buds will thank you.
The Day I Had to Break Up With Butter….
When my doctor gently said, “Your cholesterol numbers are heading into drama territory,” I panicked. I pictured a life of flavorless steamed broccoli and sad chicken breasts.
But instead of spiraling, I dove headfirst into figuring out how to actually enjoy low cholesterol meals.
This salmon? It was the game-changer.I wanted something that felt indulgent but wouldn’t send my LDL into orbit.
Lemon, garlic, good olive oil, and a juicy salmon fillet—all baked in one pan with vibrant veggies? Suddenly, heart-healthy eating didn’t feel like punishment.
🧾 Ingredients You’ll Need
- 2 salmon fillets (about 6 oz each, skin on)
- 1 lemon, sliced thin
- 3 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon Italian seasoning
- Salt & freshly cracked black pepper to taste
For the Veggies:
- 2 cups broccoli florets
- 1 cup baby carrots (or sliced regular carrots)
- 1 cup zucchini, sliced
- ½ tablespoon olive oil
- Pinch of sea salt and garlic powder
**Pro tip:** Choose wild-caught salmon if you can—it’s leaner and higher in omega-3s.
Prep Time: 10 mins | Cook Time: 20 mins | Total: 30 mins | Serves: 2
One-Pan Lemon Garlic Salmon with Steamed Veggies (30-Minute Heart-Healthy Dinner)
Course: 30-Minute Dinners, 30-Minute Meals, Budget-Friendly Recipes, Healthy u0026amp; Light, International Flavors, One-Pan Meals, One-Pot u0026amp; Sheet Pan Recipes, Quick LunchesOne-Pan Lemon Garlic Salmon with Steamed VeggiesA quick, heart-healthy salmon dinner packed with flavor and fiber. Done in under 30 minutes!
Ingredients
Salmon:
– 2 salmon fillets (skin on)
– 1 lemon, sliced
– 3 garlic cloves, minced
– 1 tbsp olive oil
– 1 tsp Italian seasoning
– Salt & pepper to taste
Veggies:
– 2 cups broccoli florets
– 1 cup baby carrots
– 1 cup zucchini, sliced
– ½ tbsp olive oil
– Garlic powder & sea salt
Directions
- Preheat oven to 400°F (200°C). Line a sheet pan with parchment.
- Place salmon fillets skin-side down in the center. Drizzle with olive oil and top with garlic, lemon slices, and seasoning.
- Toss veggies with olive oil, salt, and garlic powder. Spread them around the salmon.
- Bake for 18–20 minutes, or until salmon flakes easily and veggies are fork-tender.
- Serve immediately with extra lemon juice if desired.
🍋 Why It’s Low Cholesterol, Not Low Flavor
Many low-cholesterol meals taste like cardboard because they cut all fat. But your body actually needs healthy fats—especially monounsaturated and polyunsaturated fats—to lower LDL (bad) cholesterol and raise HDL (good) cholesterol.What makes this recipe heart-healthy
- :Salmon = rich in omega-3 fatty acids
- Olive oil = monounsaturated fats that support heart health
- Vegetables = high fiber, low sodium, naturally cholesterol-free
- No added dairy or trans fats
🔥 Kitchen Gear You’ll Love
- 🧡 Nordic Ware Natural Aluminum Commercial Baking Sheet Durable, easy to clean, and perfect for one-pan meals like this.
- 🧡 Misto Olive Oil Sprayer Spritzes just the right amount of oil without overdoing it.
Affiliate Disclosure: This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases—at no cost to you.
🧠 Nutrition Breakdown (Per Serving Approx.)
- Calories: 430
- Total Fat: 22g
- Saturated Fat: 3g
- Cholesterol: 65mg
- Fiber: 6g
- Sodium: 220mg
- Protein: 34g
Numbers may vary slightly based on ingredients.
Add Whole Grains!
Whole grains = lower LDL + longer satisfaction = winning.
Pair this dish with:
- A scoop of quinoa for extra plant protein
- A slice of whole grain toast
- A side of brown rice for fiber-rich carbs
🔗 Here’s More Low -Cholesterol Meals to enjoy
➤ 5 No-Cook Summer Dinners That Help Lower Cholesterol
➤ The Easiest Way to Make Crispy Air-Fried Veggies Without Oil
➤ 3 Salad Dressings That Lower Cholesterol (No Mayo Needed!)
💬 Reader Section
- > Maggie F. ★★★★★”I’ve been trying to lower my cholesterol without giving up fish, and this was a hit! The salmon was flaky and the lemon-garlic combo was so fresh.”
- > Darryl L. ★★★★★”I didn’t miss the butter at all. This was light, clean, and delicious. Added some couscous on the side—perfect dinner.”
- >Erica J. ★★★★☆”The veggies could’ve used more garlic, but that’s just me! Loved how easy this was to clean up.”
❓FAQ
- Q: Can I use frozen salmon?Yes! Just thaw in the fridge overnight and pat dry before cooking. Works perfectly.
- Q: Can I cook this in an air fryer?Yes, cook the salmon and veggies separately at 375°F for 12–14 minutes.
- Q: Is this recipe safe for people with high blood pressure?Yes—just reduce the salt and avoid heavily processed sides.
🎯 Want more 30-minute, low-cholesterol recipes that taste amazing?
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🥄 Final Bite: Healthy Can Still Be Delicious
Low cholesterol eating doesn’t have to mean steamed broccoli sadness and boiled chicken blues. With this one-pan lemon garlic salmon, you’re not just feeding your heart—you’re feeding your joy.
🧊 Funny Disclaimer😊
No salmon were hurt in the writing of this blog post—but our butter dish may have gone into early retirement.