One Pan Teriyaki Salmon & Vegetables

One shortcut ingredient adds ease and loads of flavor to this heart-healthy, veggie-rich dinner that cooks in a single pan. My family gives this meal high marks, and it may just become a favorite with your family, too!

People often ask me if I will ever run out of recipes, and the easy answer is “not a chance!”

Eight years into this food blog adventure of mine (has it really been that long?), I still have loads of recipes waiting in the wings.

For example, how is it possible that I haven’t shared my mother-in-law’s spaghetti pie? A former neighbor gave the recipe to her a generation ago, and it has been the center of countless family dinners and has been cooked for scores of new moms in the many years since. (Until I get my act together, I will happily take a picture of the recipe card and email it to anyone who might like it!)

More and more, my focus is on quick and easy recipes.

Because everyone is busy and convenience foods beckon, I’m constantly thinking of how I can help my faithful readers get a healthy, delicious dinner on the table as effortlessly as possible. So when I’m inspired by a new recipe that checks all of those boxes, I move it to the top of the list.

When I first made the following dinner on a Sunday in late summer, my family raved. When I said I’d make it again soon, they chuckled and said they wouldn’t hold their breath. You see, when your mom/wife is in the business of creating recipes, the weekly lineup tends to include more new “experiments” than old favorites!

I did, however, accept this good-natured challenge. While it’s fun to try new things (most of the time, anyway!), there is comfort in repeating the tried-and-true. (For the record, I do try to work family favorites like mac and cheese, meatloaf and broccoli salad into the mix regularly for just this reason!)

As I mentioned, when it comes to the daily cooking, my brain is perpetually scanning for fresh ideas and inspiration. So often, new concepts come to me in the most mundane ways. Case in point: this meal was actually inspired by a recipe I saw in a Wegmans grocery store email.

While supermarkets frequently use recipes to advertise their ingredients, one doesn’t necessarily need the store products－and sometimes a little recipe tweaking goes a very long way. In this case, I used the recipe as a framework but opted for less oil, less sauce and more vegetables. I also gave the vegetables a quick sear before baking (still using just one pan), which enhances the flavor and overall texture of the dish.

Happily, though I use less sauce, there’s still plenty to flavor rice if you’d like to serve some as an accompaniment. (Sufficient sauce for rice always makes my boys happy.)

Store-bought teriyaki sauce is a great shortcut in this recipe, but you can certainly make your own. If purchasing, Soy Vay’s Veri Veri Teriyaki is a popular brand, and I recently tried Wegman’s brand teriyaki with good results. It’s economical and contains less than half the sodium of many brands. The latter is also organic, gluten-free, lactose-free and vegan.

For those who prefer a homemade alternative, this recipe (pictured below) isn’t complicated and can be prepared well in advance. I’ve used it for a variety of easy-but-flavorful dinners, a few of which I’ve linked below.

Other ways to enjoy teriyaki sauce and salmon:

•Teriyaki Sockeye Salmon
•Teriyaki Salmon Wraps
•Teriyaki Salmon Bowls

•Teriyaki sauce is also delicious as a marinade and glaze for grilled or baked chicken breasts or thighs.

This weeknight winner shows how healthy, easy and delicious can go hand-in-hand.

One Pan Teriyaki Salmon & Vegetables

Yield: 4 servings

One shortcut ingredient adds ease and loads of flavor to this heart-healthy, veggie-rich meal that cooks in a single pan.

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Ingredients

• 2 tablespoons olive oil
• 1 (8-ounce) package sliced mushrooms (baby bella or button)
• 1 small onion, peeled and thinly sliced
• 2 bell peppers (color of choice), seeded and thinly sliced
• ½ cup teriyaki sauce (homemade or store-bought)
• 4 salmon fillets (about 5-6 ounces each)
• Optional for serving: sliced scallions, fresh cilantro, cashews and/or almonds for sprinkling; hot cooked rice or rice noodles

Instructions

1. Preheat the oven to 425℉. Heat the olive oil in a 12-inch cast iron or other ovenproof skillet over medium-high heat. Add the mushrooms and onion and sauté until the mushrooms start to release their liquid and the onions are tender, about 5 minutes. Add the peppers and continue to cook another 2 minutes.

1. Remove the pan from the heat, stir in the teriyaki sauce and toss to combine. Nestle the salmon fillets into the vegetable mixture, skin side down. (I usually grind a little black pepper overtop but skip the salt since the teriyaki has a good bit. Then I scoop some of the saucy vegetables over the salmon so there’s a little teriyaki on the salmon, too.)
2. Transfer the pan to the oven. If using farmed salmon, roast for about 15 minutes or until the internal temperature reaches 125-130℉ (check by inserting a quick-read thermometer halfway into thickest part of fish). If using leaner wild salmon like Sockeye, I aim for an internal temperature of 120℉, and the cooking time will be closer to 10 minutes, but check a few minutes early to avoid overcooking and allow for a few minutes more if needed.
3. Serve with optional toppings and rice or rice noodles. Leftovers taste wonderful as the teriyaki flavor permeates the vegetables and salmon over time and, when covered well and refrigerated, will keep for 3 days. Gently reheat so as not to overcook the salmon.

A few more things...

•Don’t like salmon? Feel free to mix it up with another fish. The flavor of teriyaki complements most varieties of fish. Simply adjust the cooking time for fillets that are thinner or thicker.
•I like to use one red and one yellow bell pepper for visual appeal, but feel free to use your favorite.
•For a little heat, you could add a sliced jalapeño pepper (seeded if preferred).
• Don’t care for one of the vegetables included in the recipe? Feel free to experiment with an equivalent amount of something you enjoy more, like asparagus, broccoli or green beans. Just add quicker cooking vegetables to the skillet towards the end so they don’t overcook, and vice-versa.

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Nutritional profile: 4 servings. Per serving: Calories: 315, Total Fat 10 gm, Saturated Fat 1.5 gm, Cholesterol 75 mg, Sodium 875 mg, Total Carbohydrate 22 gm, Dietary Fiber 2 gm, Protein 35 gm

Nutrition Tips: Salmon is an excellent source of protein, Vitamin D, which is important for bone health, and the antioxidant selenium. It also contains one of the highest amounts of the omega-3 fatty acids DHA and EPA of all fish. Omega-3 fatty acids are considered essential fatty acids, which means our body cannot produce them so we must rely on food sources in our diet. Omega-3 fatty acids play an important role in anti-inflammation, blood pressure, cholesterol and triglyceride regulation, and may help prevent heart disease and mental health disorders. Helpful hint: When possible, use wild caught salmon, which typically contains fewer calories and saturated fat and more protein and omega-3 fatty acids than farmed salmon, which can contain higher levels of omega-6 fatty acids. Also sustainably-fished wild salmon has a lower impact on our environment.

On a low-sodium diet? To lower the sodium content, reduce the teriyaki sauce in the recipe to ¼ cup which reduces the sodium to 435 mg per serving.