If you're craving an easy, tasty meal, you've come to the right place. My Sheet Pan Teriyaki Salmon and Veggies Delight is simple, quick, and full of flavor. You'll slice veggies, marinate salmon, and bake it all in one pan! Perfect for busy nights, this recipe is healthy and satisfying. Ready to impress your taste buds? Let’s dive into the ingredients and make this meal together!
Why I Love This Recipe
- Quick and Easy: This dish comes together in just 30 minutes, making it perfect for busy weeknights.
- Healthy Ingredients: Packed with nutritious veggies and heart-healthy salmon, this meal is as good for you as it is delicious.
- Flavorful Teriyaki Sauce: The teriyaki sauce adds a sweet and savory glaze that complements the salmon and veggies beautifully.
- One-Pan Wonder: Cooking everything on a single sheet pan means less cleanup and more time to enjoy your meal.
Ingredients
Main Ingredients
- 4 salmon fillets
- 2 cups broccoli florets
- 1 red bell pepper, sliced
- 1 cup snap peas
- 1 carrot, thinly sliced
- 1/4 cup teriyaki sauce
The main ingredients create a tasty meal. Salmon provides healthy fats and protein. Fresh vegetables add color and crunch. Broccoli and snap peas are rich in vitamins. The red bell pepper gives a sweet flavor. Carrots add a slight earthiness. Teriyaki sauce ties everything together with its savory and sweet notes.
Pantry Essentials
- 2 tablespoons olive oil
- 1 tablespoon sesame seeds
- 2 green onions, chopped
Olive oil helps with cooking and adds flavor. Sesame seeds offer a nutty crunch. Green onions bring a fresh taste and color. Together, these ingredients enhance the dish's texture and flavor.
Seasoning
- Salt and pepper
Salt and pepper are key to any dish. They enhance the natural flavors of the salmon and vegetables. Adding just the right amount is crucial. It helps balance the taste and makes each bite enjoyable.
Step-by-Step Instructions
Preparation
1. First, preheat your oven to 400°F (200°C). This heat will help cook the food evenly.
2. Line a large baking sheet with parchment paper. This step makes cleanup easy.
3. In a large bowl, mix the teriyaki sauce, olive oil, salt, and pepper. Whisk it well.
4. Add the salmon fillets to the bowl. Coat them fully with the teriyaki mixture.
5. Set the salmon aside to marinate. Let the flavors soak in while you prep the veggies.
Vegetable Preparation
1. In another bowl, toss together the broccoli, red bell pepper, snap peas, and carrot.
2. Drizzle some olive oil over them. Season with salt and pepper to taste.
3. Make sure the veggies are well coated with the oil and seasonings.
Baking Process
1. Spread the seasoned vegetables on one side of the prepared baking sheet.
2. Place the marinated salmon fillets on the other side of the baking sheet.
3. Bake everything in the preheated oven for about 15-20 minutes.
4. Check if the salmon is cooked. It should flake easily with a fork. The veggies should be tender-crisp.
5. Once done, take the baking sheet out of the oven.
6. Sprinkle sesame seeds and chopped green onions over the salmon and veggies.
7. Serve right away. Drizzle extra teriyaki sauce on top if you wish.
Tips & Tricks
Cooking Tips
- Cook salmon for 15-20 minutes at 400°F.
- Check salmon when it flakes easily with a fork.
- To keep veggies crispy, do not overcrowd the baking sheet.
- Toss veggies in olive oil right before baking.
Serving Suggestions
- Top your dish with sesame seeds and chopped green onions.
- Serve with rice or quinoa for a hearty meal.
- A light salad adds freshness to the plate.
Teriyaki Sauce Variations
- Homemade teriyaki sauce is easy and fresh.
- Store-bought sauce saves time but may have added sugar.
- Adjust sweetness with honey or brown sugar.
- Add ginger or garlic for extra flavor.
Pro Tips
- Choose Quality Salmon: Opt for fresh, wild-caught salmon if possible, as it tends to have better flavor and texture compared to farmed varieties.
- Veggie Variations: Feel free to substitute or add other vegetables like zucchini, asparagus, or bell peppers for a colorful and nutritious mix.
- Marinate Longer: For enhanced flavor, consider marinating the salmon for at least 30 minutes or even overnight in the refrigerator.
Variations
Vegetable Substitutions
You can switch out the veggies based on what you have. Try zucchini, asparagus, or cauliflower. These veggies add great colors and flavors. For a fun twist, use different colored bell peppers. Yellow or green bell peppers can brighten your dish and make it more appealing.
Protein Options
If you want to change the protein, salmon is not your only choice. You can use cod, tilapia, or even mackerel. These fish work well with teriyaki sauce. If you prefer poultry, chicken breasts can be a tasty alternative. For a plant-based option, try firm tofu. Just make sure to press it to remove excess moisture.
Side Dish Pairings
This dish pairs well with many sides. You can serve it over rice or quinoa for a filling meal. Noodles also make a great base. If you want something lighter, consider a fresh salad. A simple cucumber and carrot salad can bring a crunchy contrast to your meal.
Storage Info
How to Store Leftovers
To keep your sheet pan teriyaki salmon and veggies fresh, store them in airtight containers. Let the dish cool to room temperature first. Use separate containers for salmon and veggies if you prefer. Keep them in the fridge for up to three days. If you want to keep them longer, consider freezing.
Reheating Instructions
Reheat your salmon and veggies in the oven for best results. Preheat the oven to 350°F (175°C). Place the food on a baking sheet and cover it with foil. Heat for about 10-15 minutes. You can also use the microwave. Heat on medium power for 1-2 minutes. Check to ensure they are warm throughout.
Freezing Options
Yes, you can freeze teriyaki salmon. Wrap each piece tightly in plastic wrap. Place the wrapped salmon in a freezer-safe bag. For veggies, use a separate bag. They can stay fresh in the freezer for up to three months.
To thaw, move the salmon and veggies from the freezer to the fridge. Let them thaw overnight. You can also use the microwave's defrost setting if you need them faster.
FAQs
How long to bake salmon at 400°F?
When baking salmon at 400°F, cook it for 15 to 20 minutes. This time gives you perfectly cooked salmon. The fish should easily flake with a fork when done. Keep an eye on it to avoid overcooking. Each oven can vary slightly, so adjust your time if needed.
Can I use frozen salmon?
Yes, you can use frozen salmon! Just add a few extra minutes to the baking time. First, rinse the frozen fillets under cold water to remove ice. Pat them dry before marinating. This will help the teriyaki sauce stick better to the fish.
What is the nutritional information for this recipe?
This recipe serves four people. Each serving has about 350 calories. It includes 25 grams of protein, 20 grams of fat, and 15 grams of carbs. The veggies add fiber and vitamins, making this a well-rounded meal. Enjoy the healthy balance of flavors and nutrients!
In this post, we explored how to create a delicious teriyaki salmon dish. We covered the key ingredients, from fresh salmon to a mix of vibrant vegetables. I provided step-by-step instructions and valuable tips for a perfect meal. You can make adjustments with different proteins and veggies to suit your taste. Remember to store leftovers properly and follow reheating tips for the best flavor. Enjoy your cooking adventure, and savor every bite of your homemade dish!
