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    Home » Recipes » Recipes

    Sheet Pan Pineapple Salmon Stir Fry

    Author: Lindsey Janeiro, RDN Published: Sep 21, 2017 · Updated: Oct 7, 2019 · 5 Comments

    This post may contain affiliate links. Please read my disclosure policy.

    Jump to Recipe - Print Recipe

    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.

    Sheet Pan Pineapple Salmon Stir Fry

    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.

    Sheet Pan Pineapple Salmon Stir Fry

    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.

    Sheet Pan Pineapple Salmon Stir Fry

    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.

    Sheet Pan Pineapple Salmon Stir Fry

    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!

    Sheet Pan Pineapple Salmon Stir Fry

    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!

    Sheet Pan Pineapple Salmon Stir Fry

    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
    Print Recipe
    5 from 1 vote

    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.
    free from: wheat/ gluten, soy, dairy, egg, shellfish, tree nuts, peanuts
    Prep Time10 mins
    Cook Time15 mins
    Total Time25 mins
    Course: Main Course
    Cuisine: American
    Servings: 4
    Calories: 309kcal
    Author: Lindsey Janeiro, RDN, LDN

    Ingredients

    • 1 can (20 oz) pineapple chunks in juice (reserve the juice)
    • ⅓ c. coconut aminos
    • 2 tablespoon honey
    • 1 tablespoon 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

    • Preheat oven to 425 degrees and carefully line a sheet pan with parchment paper, a silicone baking mat, or aluminum foil.
    • In a small bowl, whisk together pineapple juice, coconut aminos, honey, and sesame seeds.
    • Combine all vegetables and pineapple chunks on the sheet pan and place the four salmon fillets between the vegetables.
    • Pour sauce over the salmon and vegetables.
    • Bake for 12-15 minutes (will vary depending on thickness and size of fillets, but the internal temperature of safely cooked fish is 145F).
    • 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!
    • Remove from oven and allow to cool a few minutes before serving.
    • If desired, serve salmon and vegetables over rice, quinoa, or another grain. Drizzle with the sauce from the pan.

    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

    Calories: 309kcal | Carbohydrates: 30g | Protein: 27g | Fat: 9g | Saturated Fat: 1g | Cholesterol: 62mg | Sodium: 540mg | Potassium: 1153mg | Fiber: 5g | Sugar: 17g | Vitamin A: 8274IU | Vitamin C: 156mg | Calcium: 92mg | Iron: 3mg

    Pinterest Image of Sheet Pan Pineapple Salmon Stir Fry on an ivory plate Pinterest Image of sheet pan pineapple salmon stir fry pulled fresh from the oven. Pinterest Image of ingredients and then assembled pineapple salmon sheet pan stir fry on a blue background.


    Sheet Pan Pineapple Salmon Stir Fry

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    Reader Interactions

    Comments

    1. Casey says

      September 22, 2017 at 10:49 am

      I love that everything is all nestled together! Definitely going to have to try this one out.

      Reply
      • Lindsey Janeiro says

        September 22, 2017 at 5:29 pm

        Thanks Casey! Let me know how you like it!

        Reply
    2. Karman | The Nutrition Adventure says

      October 06, 2017 at 12:20 am

      Great photos! Such a fun and tropical recipe!

      Reply
      • Lindsey Janeiro says

        October 07, 2017 at 12:23 pm

        Thanks Karman, it's a favorite of ours!

        Reply

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