An easy all-in-one Thai salmon tray bake that is an absolute taste sensation, perfect for a mouthwatering midweek meal. This one pan wonder is super easy to make, packs a nutritious punch and as it is all cooked in one pan you’ll have less washing up at the end of the meal!
I am always looking for ways to make my life easier in the kitchen so anything I can cook with minimal fuss is always a winner for me. A savoury tray bake is just that. Once you have the ingredients prepped it’s just a simple step-by-step process to bring it all together and there’s only one pan to wash up at the end. It really is a great option for a midweek meal.
Now I love salmon, but whenever I tell the kids it’s salmon for dinner I inevitably receive a little groan. So I have learnt that I need to make sure that there are plenty of other flavours and textures to accompany it to get the thumbs up from them. And this Thai salmon tray bake does just that.
An easy and healthy one-pan dinner idea
This savoury tray bake has been an absolute hit with my family as it’s such a taste sensation. The wonderful slightly spicy Thai red curry flavours infuse into the roasted vegetables and just seem to work so well with the creamy flaky salmon fillet.
The addition of the potatoes also makes a really tasty change as they are great for mopping up all that gently spicy creamy sauce. Potatoes are a fantastic healthy complex carbohydrate. But also the addition of the extra fibre from the potato skin and white beans combined with the fat of the salmon and coconut cream work together to help prevent sharp rises in blood sugars.
But apart from it being a total taste sensation this Thai salmon tray bake ticks many other boxes, such as.
- It’s a really great dinner idea all year round and is full of flavour
- A tasty way to get essential fatty acids such as omega 3
- Makes a salmon dinner a little bit more exciting
- The added white beans add extra fibre and plant-based protein
- Is a beautiful dish full of colours that is sure to wow
If you’re a fan of a one-pan tray bake recipe then why not try these other recipes
- EASY INDIAN SPICED BAKED SALMON
- PAPRIKA FISH AND BEAN STEW
- SAUSAGE, LENTIL, SQUASH AND APPLE TRAYBAKE
- HARISSA VEGGIE SAUSAGE TRAY BAKE
- EASY CHIPOTLE CHICKEN TRAYBAKE
What you will need for this Thai Salmon Tray Bake
- Baby Potatoes
- No need to peel as their skin is soft and packed with nutrients
- Leaving the skin on adds fibre which can also reduce the potato’s effect on blood glucose levels
- Tenderstem Broccoli
- Packed full of nutrients, including vitamin C, vitamin K, iron, and potassium
- Good source of fibre and plant protein
- The tenderstem version works best in this recipe as its quicker to cook
- Cherry tomatoes
- When heated they release more antioxidants.
- They are a brilliant source of the antioxidant lycopene, which has been linked to many health benefits
- Also a great source of vitamin C and K
- Red Thai curry paste
- A pre-prepared paste of red peppers, lemongrass, lime, chilli and spices
- Slightly milder than its green counterpart
- Currently loving Lidl’s version or Thai Taste’s
- Coconut cream
- Use the long-life canned/carton variety
- Adds a wonderful richness to the sauce
- If you are looking to reduce calories in this dish then use coconut milk instead
- Fish sauce
- A cupboard staple for Thai-inspired food
- Used as a seasoning and adds an umami flavour to the dish
- White Beans
- A store cupboard staple as they are a great source of protein and fibre. They also have a low Glycaemic Index and are low in saturated fat
- I used cannellini beans
- Salmon fillets
- Always buy responsibly sourced salmon if you can
- Full of omega-3 fatty acids and an all-round brilliant source of protein
- Adds a zingy tartness to the broth which works brilliantly against the creamy coconut
- Also gives you an extra hit of vitamin C
How to make Thai salmon tray bake
This is a very easy one pan dinner to make as it is just a simple step-by-step process to bring it all together.
Start by preheating your oven to 240 C / 220 C fan. Place your halved baby potatoes into your roasting tin with a little rapeseed or olive oil. Season well and toss to make sure all the potatoes are covered. Pop the potatoes in the oven for 30 minutes, turning every 10 minutes
Next, add the broccoli and tomatoes to the tin giving it a little mix and put it back in the oven for another 10 minutes
Once your vegetables are roasted it’s time for the sauce. Push the vegetables to the side and make a little space in the middle of your tin. Add the red curry paste, fish sauce, coconut cream, 1/2 the lime juice and white beans. Give it a good stir and then mix the sauce around the rest of the pan coating the vegetables.
Finally, place the salmon fillets on top of the sauce-covered vegetables. I also like to coat the salmon fillets with some bang bang sauce on top for an extra chilli kick. Then squeeze over the other 1/2 of your lime juice. Turn the oven down to 200 C / 180 C fan and place the tray bake back in the oven for another 10-12 minutes.
Divide the delicious vegetables and sauce between your plates with a salmon fillet on top and serve with some extra lime and a little chopped coriander.
Recipe Options and tips
Sometimes we don’t have all the ingredients at home so here are some options and cooking tips that will help you to achieve a deliciously tasty Thai salmon tray bake.
Switch the coconut cream for coconut milk – I have tried it with both. The coconut milk will give you a little extra sauce that will be a bit runnier. . The coconut cream is a little more decadent and really adds extra richness to this dish.
Switch up the vegetables used – You can of course add any vegetable you like to this dish. Maybe try some baby corn, mangetout or green beans. I think they would all be delicious additions
Make sure your oven heat is high at the beginning – This will help to speed up the cooking of your potatoes and broccoli. However, don’t forget to turn it down when you add your salmon as you don’t want a dried out fillet of fish!
Split your broccoli – I found splitting your broccoli into thinner stems helps to speed up the roasting and prevents them from being undercooked
Serving suggestions for Thai Salmon Tray Bake
This Thai salmon tray bake is a complete meal ticking all the boxes of the major food groups. However, I always love a little extra veg with mine. Why not try:
- Add some extra steamed green veg like beans or peas
- A side of ZESTY PAN FRIED COURGETTES or SAUTÉED BEETROOT TOPS
Potatoes are a fantastic healthy complex carbohydrate and baby potatoes are lower in countable carbs compared to their big brother, the white potato.
This recipe has a great combination of protein, fibre, carbohydrates and healthy fats which can help to improve blood sugar control and potentially reduce the peaks and troughs of glucose spikes after a meal.
The overall carb count for this based on the ingredients we would count for is:
1 KG of roasted baby potatoes = 211.8g of carbs
Divide this by the serving size, 4 – 212/4 = 53g of carb per portion
This carb count is for an equal split of the potatoes. But you can simply weigh out your portion of potatoes as you serve and adapt the carb amount based on the weight instead.
Please note this carb count amount per portion is based on the standard ingredients listed above and may differ depending on what you use and how much you choose to eat. And if your coconut milk or cream has added sugar/sorbitol then you will need to include this in your carb count.
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