Mediterranean Salmon Tray Bake – Easy & Healthy

Table of Contents

Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Serves: 4

This Mediterranean Salmon Tray Bake is a wholesome, one-pan dinner that’s as effortless as it is flavorful. Tender salmon fillets roast alongside colorful vegetables, all coated in a fragrant herb and garlic marinade. The combination of sweet chili, lemon, and Mediterranean herbs creates a perfect balance of zesty, savory, and slightly sweet flavors. It’s a great option for a quick weeknight meal that still feels vibrant and nourishing—plus, cleanup is minimal.

Ingredients

Marinade:

4 sprigs fresh thyme (or 1 tsp dried thyme)

2 sprigs fresh rosemary (or ½ tsp dried rosemary)

1 tsp dried oregano

1 tsp dried parsley

4 cloves garlic, minced

1 tsp lemon zest

1 tbsp lemon juice

1 ½ tbsp sweet chili sauce

¼ cup extra-virgin olive oil

Vegetables:

1 head broccoli, cut into florets and halved

1 red bell pepper, roughly chopped

1 yellow bell pepper, roughly chopped

1 large zucchini, sliced into half-moons

2 small red onions, cut into wedges

Olive oil (for drizzling)

Salt and black pepper, to taste

Protein:

4 salmon fillets (about 5–6 oz each), skin-on or skinless

Instructions

Preheat the oven:
Set the oven to 400°F (200°C) and line a large baking tray with parchment paper or foil.

Prepare the marinade:
In a bowl, whisk together thyme, rosemary, oregano, parsley, garlic, lemon zest, lemon juice, sweet chili sauce, and olive oil until well combined.

Marinate the salmon:
Place the salmon fillets in a shallow dish. Spoon about half of the marinade over the salmon, making sure each piece is evenly coated.
Let it sit for 10–15 minutes while you prepare the vegetables.

Prepare the vegetables:
Add broccoli, bell peppers, zucchini, and red onions to the tray. Drizzle with olive oil, season with salt and pepper, and toss well. Spread them out evenly.

Add salmon to the tray:
Move some vegetables aside and nestle the marinated salmon fillets onto the tray. Spoon the remaining marinade over the top.

Bake:
Roast for 20–25 minutes, until the salmon flakes easily with a fork and the vegetables are tender and lightly charred at the edges.

Serve:
Transfer to plates and drizzle with any remaining juices from the tray. Serve as-is, or add a side of rice, couscous, or crusty bread.

Tips & Variations

Don’t Overcook the Salmon:
Salmon cooks quickly. Check it at the 18–20 minute mark. It’s done when it flakes easily with a fork but still looks slightly glossy inside.

Mix Up the Veggies:

Try cherry tomatoes, asparagus, or baby potatoes.

For a more Mediterranean touch, add olives or artichoke hearts near the end of baking.

Root vegetables like carrots or sweet potatoes should be par-cooked before adding.

Make It Spicier:
Increase the sweet chili sauce or add a small pinch of chili flakes for a bit more heat.

Add a Finishing Touch:

Just before serving, squeeze fresh lemon juice over the tray for brightness.

Sprinkle crumbled feta or chopped parsley for color and saltiness.

Make Ahead Option:
You can marinate the salmon and chop the vegetables up to a day in advance. Store both in the fridge separately, then assemble and bake when ready.

Serving Ideas:

Pair with brown rice, quinoa, or orzo for a more filling meal.

Q&A

Q: Can I use frozen salmon?
Yes, just make sure to thaw it completely and pat it dry before marinating.

Q: Can I replace salmon with another protein?
Definitely. Try cod, trout, shrimp, or even chicken thighs—just adjust cooking times (chicken may need 30–35 minutes).

Q: Can I make this without sweet chili sauce?
You can swap it with honey and a pinch of chili flakes or smoked paprika for a similar flavor.

Q: What’s the best way to store leftovers?
Keep leftovers in an airtight container in the fridge for up to 3 days. Reheat gently in the oven or enjoy cold.

Q: Can I meal prep this?
Yes, this dish reheats beautifully. Bake it once, then divide into containers with your choice of grain or salad for a week’s worth of healthy lunches.

Nutrition

(Per Serving, Approximate)

Calories: 420

Protein: 34 g

Fat: 26 g

Carbohydrates: 12 g

Fiber: 3 g

Sugar: 4 g

Sodium: 320 mg

(Nutrition may vary slightly depending on the type of salmon and exact vegetable ratios.)

Conclusion

This Mediterranean Salmon Tray Bake is the perfect example of simple food that tastes like a lot of effort. With one pan and fresh, wholesome ingredients, you get tender salmon, roasted vegetables, and a bright herb-lemon flavor that ties everything together. It’s quick enough for a weeknight but impressive enough for guests—healthy, colorful, and satisfying every time.