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Image by Mariana Medvedeva
  • Writer's pictureLisa Smith

Healthy 30 Minute Recipe: Tray Baked Salmon

Updated: Apr 9

baked ginger sesame salmon recipe

When it comes to healthy and flavourful meals, it's hard to beat the combination of oven-baked salmon, brown rice, and asparagus. Not only is this recipe incredibly tasty, but it's also packed with essential nutrients that support overall health.

Whether you're a seafood lover or looking to incorporate more nutritious options into your diet, this oven-baked salmon recipe will leave you satisfied and nourished. Let's dive in and explore this delightful culinary adventure!

This baked ginger salmon recipe is a regular meal for us, I often swap out the vegetables for whatever I have in. It's so tasty and the instant cook marinade has a great umami flavour. I find tray bakes are easy to make because you don't need to stand over them, once you've put it in the oven you can just wait for the timer. Washing up is also simple which is always a bonus!

Brown rice has more fibre than white, and it soaks up any excess umami flavour from the baked salmon and vegetables. I often add vegetables to my rice at the end of cooking, frozen peas are the easiest, but you can also add some finely chopped kale or any other vegetables you prefer.

Nutritional Benefits Of This Salmon Recipe

nutritional benefits of salmon and brown rice

Nutrition Facts:


Salmon is renowned for its rich omega-3 fatty acid content, which offers numerous health benefits. Omega-3s are known to support heart health, reduce inflammation, and improve brain function. Additionally, salmon is an excellent source of high-quality protein, essential for muscle repair and growth. Its impressive nutrient profile also includes vitamins B12 and D, selenium, and potassium, contributing to overall vitality.

Brown Rice:

Replacing refined white rice with nutty and wholesome brown rice provides a host of advantages. Unlike its processed counterpart, brown rice retains the bran and germ layers, making it a fibre-rich option. This promotes healthy digestion, aids in weight management, and helps regulate blood sugar levels. Brown rice also contains valuable vitamins and minerals, including manganese, magnesium, and B vitamins, supporting energy production and nervous system function.


Completing the trio of nutritious ingredients, asparagus is a versatile and vibrant vegetable. It boasts an impressive range of nutrients while remaining low in calories. Asparagus contains fibre, folate, vitamins A, C, and K, and antioxidants that help combat cellular damage. It also provides prebiotic fibre, which promotes a healthy gut microbiome, contributing to overall digestive health.

Putting It All Together

The beauty of this oven-baked salmon recipe lies not only in its nutritional benefits but also in its simplicity and convenience. The harmonious blend of flavours and textures creates a satisfying and wholesome meal suitable for any occasion. Whether you're preparing a weeknight dinner or entertaining guests, this recipe is sure to impress.

Remember to choose fresh, sustainably sourced salmon and opt for organic brown rice and asparagus whenever possible to maximise the nutritional value of your meal. Feel free to experiment with additional herbs, spices, or a squeeze of lemon to personalise the dish according to your taste preferences.

Eating well does not mean compromising on taste, and this oven-baked salmon recipe with brown rice and asparagus proves just that. By combining the omega-3-rich salmon, fibre packed brown rice, and nutrient-dense asparagus, you're treating your body to a nourishing and flavoursome experience.

So, go ahead and give this recipe a try. Indulge in a meal that delights your senses, supports your health goals, and leaves you feeling energised and satisfied. Bon appétit!

Baked Ginger Sesame Salmon Recipe

Serves 2

30 Minutes


1/2 cup Brown Rice (uncooked)

1 tbsp Extra Virgin Olive Oil

1 tbsp Rice Vinegar

1 tbsp Maple syrup

1 tbsp Ginger (minced)

1 tbsp Tamari

2 Salmon Fillets

1/2 cup Frozen Peas

8 Asparagus Spears

1 Red Pepper (chopped)

1/2 Lemon and sesame seeds to serve


Preheat the oven to 400ºF (204ºC).

Cook the rice according to the directions on the package. Add the frozen peas during the last 5 minutes.

In a small bowl, whisk the oil, rice vinegar, maple syrup, tamari, and ginger.

Place the salmon skin side down on the baking sheet along with the asparagus spears and sliced peppers.

Pour the oil mixture over top of the salmon and the veggies.

Cook in the oven for about 15 minutes or until the salmon is cooked, which depends on the thickness of your salmon fillets.

Divide onto plates along with the cooked rice and peas, top with a sprinkle of sesame seeds and a lemon slice. Enjoy!

Book your free health review with Lisa at Cheshire Nutrition in Manchester UK to discover how a personalised nutrition programme can help you stop yo-yo dieting and lose weight in midlife, without calorie counting. Online consultations are also available for clients in the UK and Europe.


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