Sheet Pan Sweet Chili Salmon & Veggies

Name: Sheet Pan Sweet Chili Salmon and Veggies
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Ingredients: 4 pieces salmon filets (5 ounces each); 1 lb. thin asparagus (stems trimmed); 1 red bell pepper (cut into strips); 1 tablespoon olive oil; Kosher salt and black pepper; ¼ cup Thai sweet chili sauce; 1 tablespoon reduced sodium soy sauce (use tamari if gluten free); 1 teaspoon rice vinegar; Sesame seeds; Sliced scallions

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Easy to make, easy to clean up! My Sheet Pan Sweet Chili Salmon and Veggies is the perfect simple and healthy weeknight dinner. It’s a complete meal that comes together on one sheet pan in under 30 minutes!

Sheet Pan Salmon with Sweet Chili Sauce | @foodiephysician

If there’s one type of recipe people ask me for the most, it’s quick and easy weeknight dinners. It can be a challenge getting healthy meals on the table for your family when you're busy. But I love encouraging people to cook at home more often- it’s actually one of my favorite healthy eating tips!

When you cook at home, you can control the ingredients and the cooking methods. You can use fresh, wholesome ingredients and cut down on processed foods with hidden sugar, sodium, and fat.

Sheet pan meals like this Sweet Chili Salmon and Veggies make it easy to get nutritious, flavorful meals on the table fast!

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Sheet pan meals
Sheet pan meals are endlessly customizable
A nutrient-packed meal
Ingredients
Instructions
How to serve this dish
Storage
Chef's tips
FAQs
More quick weeknight meals
More sheet pan dinners
Recipe
Reviews

Sheet pan meals

There's a reason why sheet pan meals have become so popular. We're all so busy nowadays and sheet pan meals are super quick and easy.

Why are sheet pan dinners so popular? Because they are the perfect combination of easy to make and easy to clean up!

You simply arrange all of your ingredients on a sheet pan, pop it in the oven, and a short while later, dinner is ready! Sheet pan meals are perfect for busy weeknights when you need to get a nutritious meal on the table for your hungry family.

A couple of my favorite sheet pan meals are my Sheet Pan Roast Chicken and Potatoes with Chimichurri and Sheet Pan Miso Chicken Thighs.

Sheet pan meals are endlessly customizable

Sheet pan dinners are endlessly customizable! When assembling your ingredients, I would just recommend choosing proteins and vegetables that have roughly similar cooking times.

For example, I wouldn't roast salmon with a vegetable that takes a long time to cook (like potatoes) because you run the risk overcooking the fish. Rather I would pair it with asparagus, broccoli, green beans or other fast-cooking veggies. I would choose potatoes when I'm cooking chicken or pork.

A nutrient-packed meal

This sweet chili glazed salmon and vegetables is a delicious and easy meal that's packed with nutrients!

Salmon is a superfood and has many health benefits. It's a lean protein and is an excellent source of heart-healthy omega-3 fatty acids. It's also rich in a wide variety of vitamins and minerals. Read my post all about the health benefits of salmon.

Red bell peppers contain several antioxidants, especially carotenoids, as well as vitamins and minerals. They are one of the richest food sources of vitamin C. According to the National Institutes of Health (NIH), half a cup of raw red pepper provides 95 milligrams of vitamin C, which is 106% of the recommended Daily Value (%DV) for adults.

Asparagus is another nutritional rock star, containing a wide variety of vitamins, minerals, antioxidants, and fiber. Read my post all about the health benefits of asparagus.

Asparagus is also a great source of prebiotics. Prebiotics are non-digestible food ingredients that help promote the growth of beneficial bacteria in the gut. Click here to read my Tips for Improving Gut Health.

Ingredients

Salmon- I use salmon filets without skin
Vegetables- I use asparagus and red bell peppers however you can substitute other vegetables
Olive oil- high in heart-healthy monounsaturated fats
Thai sweet chili sauce- a common sauce used in Thai cuisine; it has a sweet and slightly tangy flavor with a bit of heat from chili flakes
Reduced sodium soy sauce- I always use reduced sodium soy sauce to control the amount of sodium in my dishes
Rice vinegar- I use unseasoned rice vinegar

Instructions

You almost don't need a recipe to make this Sweet Chili Salmon and Veggies! Simply arrange the salmon and vegetables on a sheet pan. Toss them with a little olive oil and season them with salt and pepper.

Make the sauce by mixing the sweet chili sauce, soy sauce, and rice vinegar together in a bowl. Then brush most of the sauce on the salmon (reserve a little to brush on the salmon at the end).

Bake in the oven at 425°F for about 12 minutes. Then to give the salmon and veggies a little color, I like to put them under the broiler for a couple of minutes at the end.

Pour the reserved sauce on top of the salmon, garnish with sesame seeds and scallions (if desired), and serve!

How to serve this dish

The combination of sweet Thai chili salmon, asparagus, and bell peppers is a filling protein-packed, low-carb meal. To round out the meal, you can also serve this sheet pan meal with some steamed jasmine or brown rice. You can also try my Quinoa Fried "Rice," Cold Sesame Noodles or Air Fryer Baked Sweet Potatoes.

Storage

You can store any leftover salmon and veggies in an airtight container in the refrigerator for up to 3 days.

Chef's tips

Sheet pans are endlessly customizable so feel free to mix up the protein and veggies in this recipe to create new combinations.

Pair proteins with vegetables that have roughly similar cooking times. Choose quick-cooking vegetables like asparagus, broccoli, green beans, bell peppers, mushrooms, and zucchini when cooking seafood. Choose butternut squash, potatoes, and other root vegetables with meat like chicken, beef or pork, which take longer to cook.
The salmon will continue to cook on the hot sheet pan after it comes out of the oven due to the residual heat. So I recommend taking it off the pan right away to prevent it from overcooking.

FAQs

Is it better to bake or pan fry salmon?

Both are good options for cooking salmon- it depends on the recipe. I like to pan fry salmon for certain recipes when I want a nice sear on top. However, baking salmon in the oven has the advantage of being hands-off. Just pop it in the oven and you're done. No need to worry about flipping delicate pieces of fish in a hot pan on the stove. Plus, you won't get a fishy odor in your kitchen when you bake salmon in the oven.

What vegetables go well with salmon?

Salmon pairs well with a wide variety of vegetables. Since salmon cooks pretty quickly, I would recommend pairing this sheet pan salmon with other vegetables that cook fast like broccoli, green beans, and zucchini.

How long should salmon be cooked?

Salmon cooks pretty quickly. The cook time will depend on the thickness of the filets and the temperature of the oven. At 425°F, salmon will take about 12-15 minutes to cook. Start checking earlier if you like your salmon on the rare side.

How do you know if salmon is cooked?

To check if your salmon is cooked, push on the top of it with a fork. If the layers of flesh separate easily and seem moist, it's done. You can also cut into the thickest part of the fillet and look for a slightly pink center.

What's the white stuff that comes out of salmon?

The white stuff that oozes out of salmon when you cook it is called albumin. Albumin is a protein that coagulates and comes to the surface when salmon is cooked at high heat. It may look funny but is completely edible.

What can I substitute for Thai sweet chili sauce?

Thai sweet chili sauce is a thick, bottled sauce that has a sweet flavor with a spicy kick from chili flakes. You can usually find it in the Asian food section of your grocery store or you can buy it online. If you can't find it, you can try substituting hot sauce (like Sriracha) mixed with honey. You can also try plum sauce or hoisin sauce mixed with a little hot sauce or chili flakes. Apricot preserves mixed with hot sauce (like Sriracha) will also give a similar sweet and spicy flavor profile.