Sheet Pan Pineapple Salmon Stir Fry

Sheet pan pineapple salmon stir fry is an easy and delicious healthy weeknight dinner. You can use any vegetables you have or prefer and in less than thirty minutes you’ve got dinner on the table.

When I discovered that one of the most popular recipes on Nutrition to Fit is my Chicken & Veggies Sheet Pan Dinner, I realized we all have something in common. Clearly we all love (and often need!) a quick and easy weeknight dinner! I’ve been meaning to make another sheet pan dinner for you guys and today I’ve got you covered with this recipe for Sheet Pan Pineapple Salmon Stir Fry.

This month’s Recipe Redux challenged us to come up with a sheet pan recipe, so that helped provide the motivation to get another sheet pan recipe to you faster! And it’s such a tasty one.

How to Make Sheet Pan Pineapple Salmon Stir Fry

Basically, all you need to make this recipe are some fresh vegetables, a pound of salmon, pineapple, and a quick homemade sauce.

The highlight of the sauce is one of my favorite healthy budget-friendly cooking hacks, and that’s to re-purpose the pineapple juice from a can of pineapple in part of the sauce. (Check out this healthy sweet and sour chicken that uses the same technique in the sauce!)

I love using pineapple juice in sauces and marinades. There’s an acidity and enzymes (namely bromelain) that can tenderize many proteins. Plus, it has an inherent sweetness that plays well with so many flavors. With this quick sauce, the pineapple juice is combined with coconut aminos, honey, and sesame seeds for a sweet and savory sauce that marries everything beautifully.

How to Customize This Recipe

I’m a big advocate of making simple recipes (like this!) work for your needs. As with all of my recipes, this easy sheet pan salmon dinner is a breeze to customize. Some suggestions:

• Use low sodium soy sauce instead of coconut aminos (but FYI, if you use soy sauce, the recipe is no longer gluten and soy-free).
• Use agave, maple syrup, or brown sugar in place of the honey.
• Use whatever vegetables you have or prefer!

Even if you hate salmon or allergic to fish, you can still use this recipe with other proteins, like chopped chicken breast, tofu, pork, or even shrimp. Just be sure that with the exception of shrimp, most other proteins will need to be sliced thin or chopped to cook thoroughly.

How to Meal Prep This Recipe

To save time, try meal prepping this recipe in a couple variations. See, the most time-consuming prep step is chopping vegetables. To get dinner on the table even faster, you can do these two prep techniques:

1. Buy pre-chopped vegetables. This is more expensive, but many grocery stores are offering pre-chopped and sliced vegetables now.
2. Chop the vegetables and measure out the sauce ingredients within a couple days of making this dinner. Just be sure to store in airtight containers and label what’s what so they don’t get eaten or misplaced!

Oh, and speaking of meal prep? The rice you see served with my Pineapple Salmon Stir Fry dinner? Totally cheater rice. It was just one of those bags of 90 second microwavable jasmine rice. You can also prep rice beforehand, or freeze the leftovers from a double batch to thaw when needed. That’s one of my favorite meal prep tricks! Do what works for you!

More Easy, Healthy Sheet Pan Dinners

Looking for more easy, healthy sheet pan dinners? Try these:

• Sheet Pan Adobo Lime Portobello Tacos
• Sheet Pan Orange Ginger Chicken & Broccoli
• Sheet Pan Chicken & Vegetables
• Sheet Pan Lemon Sesame Salmon & Asparagus

Give this sheet pan pineapple salmon stir fry a try and let me know what you think! Also, if you make it or any version of it (i.e. different veggies or protein), please take a picture and share it to the Nutrition to Fit Facebook Page or to Instagram tagging @nutritiontofit and #nutritiontofit!

Live well!

Sheet Pan Pineapple Salmon Stir Fry

Course: Main Course

Cuisine: American

Prep Time: 10 minutes

Cook Time: 15 minutes

Total Time: 25 minutes

Servings: 4

Calories: 309 kcal

Author: Lindsey Janeiro, RDN, LDN

Sheet pan pineapple salmon stir fry is an easy and delicious healthy weeknight dinner. You can use any vegetables you have or prefer and in less than thirty minutes you've got dinner on the table.

free from: wheat/ gluten, soy, dairy, egg, shellfish, tree nuts, peanuts

Print

Ingredients

• 1 can (20 oz) pineapple chunks in juice (reserve the juice)
• 1/3 c. coconut aminos
• 2 Tbsp honey
• 1 Tbsp sesame seeds
• 1 lb salmon fillet cut into 4 pieces
• 2 cups broccoli, chopped
• 2 cups bell pepper, julienned
• 1 cup carrot, julienned
• 1 cup mushrooms, sliced
• 1 cup red onion, sliced
• 1 cup snow peas

Instructions

1. Preheat oven to 425 degrees and carefully line a sheet pan with parchment paper, a silicone baking mat, or aluminum foil.

2. In a small bowl, whisk together pineapple juice, coconut aminos, honey, and sesame seeds.

3. Combine all vegetables and pineapple chunks on the sheet pan and place the four salmon fillets between the vegetables.

4. Pour sauce over the salmon and vegetables.

5. Bake for 12-15 minutes (will vary depending on thickness and size of fillets, but the internal temperature of safely cooked fish is 145F).

6. Turn your oven on high broiler and broil for 2 minutes, or until vegetables are slightly crispy and salmon is slightly golden brown. Watch carefully, some ovens will broil much faster than others!
7. Remove from oven and allow to cool a few minutes before serving.

8. If desired, serve salmon and vegetables over rice, quinoa, or another grain. Drizzle with the sauce from the pan.

Recipe Notes

You can use any fresh vegetables you prefer, the total chopped vegetable yield should be about 8 cups.

Low-sodium soy sauce can be used instead of coconut aminos, but the recipe will no longer be gluten or soy-free.

Nutrition Facts

Sheet Pan Pineapple Salmon Stir Fry

Amount Per Serving (0 g)

Calories 309 Calories from Fat 81

% Daily Value*

Fat 9g14%

Saturated Fat 1g6%

Cholesterol 62mg21%

Sodium 540mg23%

Potassium 1153mg33%

Carbohydrates 30g10%

Fiber 5g21%

Sugar 17g19%

Protein 27g54%

Vitamin A 8274IU165%

Vitamin C 156mg189%

Calcium 92mg9%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.