Sheet Pan Honey-Ginger Salmon
This sheet pan salmon dinner is a quick and easy weeknight dinner - including prep, this takes about 30 minutes from start to serve! This meal is a great way to work fish into your child’s diet. Children with ASD often have a decreased intake of fish, which may increase the risk of ADHD or cause omega-3 deficiency. For more information on fish intake and autism, see the ANL article here.
This recipe also features a delicious honey-ginger glaze. Honey is a good source of antioxidants, which can reduce inflammation in the body. Studies have shown that raw honey may contain significantly more antioxidants than pasteurized honey (the clear, amber liquid usually carried at the grocery store). Raw honey has a grittier texture than pasteurized honey, but it will dissolve when heated. It’s a great way to keep the honey flavor without losing the benefits! (For more information on honey, see the ANL article here.)
Ingredients
4 filets salmon - relatively even size and shape (try your best to shop for sustainably-harvested salmon)
4 tbsp avocado oil
2 tbsp coconut aminos
1 tbsp rice vinegar
2 tbsp honey (preferably raw)
1 tbsp finely grated fresh ginger
1 clove fresh garlic, finely minced (or put through a garlic press)
1 red bell peppers, cut into ½” - 1” chunks
1 orange bell pepper, cut into ½” - 1” chunks
1 cup pineapple chunks - if canned, make sure there is no added sugar, and drain the pineapple juice for another use. Fresh pineapple can also be used.
1 ½ cups broccoli florets
Salt and pepper (try Celtic Sea Salt for a boost of trace minerals)
Optional, for serving: chopped cilantro, sesame seeds, cooked cauliflower rice
Note: Most ingredients above are linked to items at Thrive Market for your convenience. Sign up with this link to get 30% off your first order.
A note on ingredient quality: If possible, choose ingredients that are organic and non-GMO. Stores such as Sprouts, Natural Grocers, Whole Foods, and other health food stores can help finding higher-quality ingredients. If access to higher quality ingredients isn't an option for you, choose the best option that is available to you locally.
Directions
Preheat the oven to 425°F.
In a small bowl, whisk 2 tbsp of the avocado oil with the coconut aminos, rice vinegar, honey, ginger, and garlic, until smooth. Set aside.
Place the red and orange bell pepper, broccoli, and drained pineapple chunks on a sheet pan. Drizzle with 2 tbsp avocado oil. Sprinkle with salt and pepper, then toss to coat. Roast in the oven for 5 minutes.
While the veggies are roasting, place the salmon filets on a plate and pat dry with paper towels. Sprinkle with salt and pepper.
Remove the sheet pan from the oven. Toss the veggies and move them to the edges of the pan, clearing space in the center for the salmon filets.
Evenly space the salmon filets in the center of the pan and brush generously with the glaze. (Any extra glaze can be drizzled onto the broccoli. Try brushing it into the “treetop” part of the broccoli - there’s so much surface area there, the flavors will stick really well!)
Return the sheet pan to the oven and roast until the salmon is cooked through and flakes easily with a fork, about 14-15 minutes. (The cooking time of your salmon will depend on the size and weight of your filets. Large, thick filets may take longer, and smaller, thinner filets will be done sooner.)
Check to make sure the salmon is done, then remove from the oven. If desired, sprinkle the sheet pan with chopped cilantro and white sesame seeds. Serve!
(If you’d like to serve this as a bowl, cook some cauliflower rice while the salmon is roasting, and serve the salmon and veggies on top of the cauliflower rice. For kids who are not used to eating salmon and might have a sensory avoidance, try cutting theirs into smaller pieces before serving - if it’s the same size as the vegetables, it will blend in more and may be less intimidating if your child has never tried it.)
Nutrition Facts
Serving Size: 1 salmon filet and 1 cup veggies | Makes 4 Servings
Calories: 728 | Protein: 32 grams | Fiber: 4 grams | Carbohydrates: 36 grams | Fat: 48 grams | Added Sugars: 0 grams (19g natural sugar from honey and pineapple)
