An Asian-inspired sheet pan dinner that is ready in less than 30 minutes. Honey and soy flavor salmon, and red peppers and snow peas make this an easy weeknight meal that is also good for company.
While the oven is heating, chop and pepper and stir together a quick marinade to season the fish and sauce the vegetables.
Salmon with veggies ingredients
- Salmon provides lean protein and healthy fats.
- Vegetables: add beneficial plant compounds, fiber, color and crunch. Red pepper, snow peas, riced cauliflower, ginger, garlic. Though the cooking time may increase 5-8 minutes, substitute green beans, carrots, zucchini, or asparagus for the snow peas and red pepper.
- Seasonings: soy sauce, rice vinegar, and honey flavor the fish and create a sauce.
How to make sheet pan salmon and veggies
- Stir together sesame oil, soy sauce, clove, ginger, vinegar, and honey marinade.
- Bake vegetables, add fish,
- Heat cauliflower rice,
- Spoon fish and roasted vegetables over riced cauliflower.
Red peppers and snow peas bring flavor and crunch to this quick salmon dinner.
Can I substitute ingredients? Yes, you can!
- Substitute green beans, carrots, zucchini, or asparagus for the red pepper and snow peas. Depending on thickness, harder vegetables will take a few minutes longer to cook.
- Rather than salmon, you could use halibut, mahi mahi, flounder, or barramundi.
- Cooked rice may be used instead of riced cauliflower.
Salmon at 400℉
Bake the vegetables and salmon at 400℉ to get dinner on the table in less than 30 minutes. If the fish pieces are uneven, tuck the thinner ends under the fish so the piece is more uniform in thickness. This keeps the thin ends from getting overcooked.
Fish cooks quickly. Because it’s lean, overcooking is easy to do, leaving it dry and unappetizing. What we want is fish that is moist and tender. At higher temperature, such as 450℉, the outside of the fish may cook before the center is done. A lower temperature, such as 350℉ is great for fish, it just takes a few minutes longer to cook. I take the middle of the road at 400℉.
Fish should be cooked to an internal temperature of 145℉. Use a meat thermometer to check the temperature by inserting the thermometer probe a couple of inches into the side of the fish (not from the top). Let it rest for 15 seconds for an accurate temperature.
Salmon in Convection Oven
If your oven has a convection option, this salmon recipe is a good place to use it. Convection creates air flow from an oven fan that moves hot air around the oven. That means the food cooks more evenly and faster, about 25 percent faster, so you get dinner done faster since the cooking time is reduced.
This is exactly what an air fryer does. But because it’s smaller, the air fryer heats up faster than an oven.
Because the air is moving, the food cooks faster. Many oven manufacturers suggest reducing the oven temperature by 25 degrees to accommodate for the faster, hotter cooking time. Some ovens automatically adjust the temperature if you choose the convection option. But either way, check for doneness toward the end of cooking to make sure you don’t end up with burned food.
Tonight you can forget about digging inside your fridge, hopelessly wondering, “What’s for dinner?”
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Registered dietitian nutritionist Judy Barbe is a cooking teacher, recipe developer, and author of Your 6-Week Guide to LiveBest, Simple Solutions for Fresh Food and Well-Being with a passion for delicious food.Print
Sheet pan salmon and veggies
An Asian-inspired sheet pan dinner that is ready in less than 30 minutes. Oven-baked salmon with red peppers and snow peas, an easy weeknight meal that is also good for company.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
- Yield: 2 1x
- Category: Dinner
- Method: Oven
- Cuisine: Asian
- 1 teaspoon sesame oil
- 1 garlic clove, minced
- 1 teaspoon minced peeled ginger
- 2 tablespoons soy sauce
- 1 tablespoon unseasoned rice vinegar
- 1 teaspoon honey (or brown sugar)
- 2 salmon filets
- 1 red pepper, remove seeds, cut into thin strips
- 1/4 teaspoon sesame oil
- 2 cups or 1 8-ounce package snow peas
- 1 10-ounce package frozen riced cauliflower
- 1 teaspoon olive oil
Heat oven to 400℉.
Line baking sheet with foil, parchment or Silpat for easy clean up
Salmon marinade: combine sesame oil, garlic, ginger, soy sauce, vinegar, and honey in a baking dish. Add salmon and lightly rub marinade over fish.
On baking sheet, toss pepper strips with 1/4 teaspoon sesame oil. Scatter into a single layer on the sheet pan. Roast 10 minutes.
While peppers are cooking, turn fish over in marinade.
Remove vegetables from oven, lay salmon, skin side down on pan, pour sauce over. Add snow peas, stir to coat with marinade. Cook 7-10 minutes or until salmon is cooked to 145℉.
Heat skillet over medium heat. Add 1 teaspoon olive oil and the frozen riced cauliflower. Cook about 5 minutes. It thaws as it cooks, and all the excess moisture evaporates.
To serve, spoon cauliflower on plate and place vegetables, fish and cooking juices over cauliflower.
Substitutions and Notes
Substitute a blend of vegetables or green beans, carrots, or asparagus for the snow peas.
Rather than salmon, you could use halibut, mahi mahi, flounder, or barramundi.
Rice may be used instead of riced cauliflower.
Keywords: salmon and roasted vegetables, sheet pan salmon, sheet pan salmon asian, salmon at 400