Pumpkin Seed Salmon with Maple-Spice Carrots

Because this one-pan meal is ready in just 35 minutes, it's a good choice for a healthy recipe after you've had a long day at the office. Maple-spiced carrots cook alongside pepita-crusted salmon fillets and deliver amazing taste and nutrition in a dinner the whole family will devour.

Pumpkin Seed Salmon with Maple-Spice Carrots
Prep Time:
15 mins
Additional Time:
20 mins
Total Time:
35 mins
4 servings


  • 4 (4-5 ounce) fresh or frozen salmon fillets

  • 1 pound carrots, cut diagonally into 1/4-inch slices

  • ¼ cup pure maple syrup, divided

  • ½ teaspoon salt, divided

  • ½ teaspoon pumpkin pie spice

  • 8 multi-grain saltine crackers, finely crushed

  • 3 tablespoons finely chopped salted, roasted pumpkin seeds (pepitas) plus 2 teaspoons, divided

  • Cooking spray


  1. Thaw fish, if frozen. Preheat oven to 425 degrees F. Line a 15x10-inch baking pan with foil; set aside.

  2. Combine carrots, 3 tablespoons maple syrup, 1/4 teaspoon salt, and the pumpkin pie spice in a large bowl. Arrange the carrots on one-half of the prepared baking pan. Bake for 10 minutes.

  3. Meanwhile, rinse the fish; pat dry with paper towels. Combine crushed crackers, 3 tablespoons of the pumpkin seeds, and the remaining 1/4 teaspoon salt in a shallow dish. Brush the top of the fish with the remaining 1 tablespoon maple syrup. Sprinkle with the cracker mixture, pressing to adhere. Place the fish in the baking pan next to the carrots. Lightly coat the top of the fish with cooking spray. Bake for 10 to 15 minutes more or until the fish flakes easily when tested with a fork and the carrots are tender.

  4. To serve, divide the carrots among dinner plates and sprinkle with the remaining 2 teaspoons pumpkin seeds. Top with the salmon.

Nutrition Facts (per serving)

359 Calories
15g Fat
31g Carbs
28g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 fish fillet and about 1/2 cup carrots
Calories 359
% Daily Value *
Total Carbohydrate 31g 11%
Dietary Fiber 4g 15%
Total Sugars 19g
Protein 28g 56%
Total Fat 15g 19%
Saturated Fat 2g 12%
Cholesterol 62mg 21%
Vitamin A 18987IU 380%
Vitamin C 7mg 8%
Folate 57mcg 14%
Sodium 519mg 23%
Calcium 80mg 6%
Iron 3mg 15%
Magnesium 122mg 29%
Potassium 1064mg 23%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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