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Macro-Friendly Honey Garlic Salmon Sheet Pan (High Protein)

published: April 10, 2023

updated: October 24, 2023

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This macro-friendly Honey Garlic Salmon Sheet Pan is a super simple and tasty recipe that is perfect for busy weeknights or when you’re looking for a light and healthy meal. This recipe combines the sweet and savory flavors of honey, garlic, and soy sauce with the heart healthy benefits of salmon, making it the perfect nutritious and delicious meal.

Whether you're a seasoned home chef or just getting started in the kitchen, this Honey Garlic Salmon Sheet Panis a recipe that’s sure to become a staple in your meal rotation. Grab your sheet pan and let’s get cooking!!


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3 Reasons Why You Will Love This High-Protein Honey Garlic Salmon Sheet Pan Recipe

broccoli rice and honey salmon
  1. It is super simple! This recipe is incredibly easy to make. All you need is a sheet pan, salmon, broccoli, olive oil, honey, soy sauce, garlic, salt, pepper, red pepper flakes (optional) and a side of rice (optional). This recipe takes less than 30 minutes to make, doesn’t require a lot of kitchen tools, and is the perfect meal for busy weeknights or on days you don’t want to spend a lot of time in the kitchen.
  2. It is not only delicious, but it is also nutritious! Salmon is a great source of omega-3 fatty acids, protein, and vitamin D. The honey and garlic give it a savory and sweet flavor, which makes the most delicious combination.
  3. It is versatile. This Honey Garlic Salmon Sheet Pan is a versatile dish that can be easily customized to your liking. You can swap out the broccoli for one of your other favorite vegetables or add other ingredients such as potatoes. The honey garlic sauce can be adjusted based on your taste preferences, by adding more or less honey/soy sauce for a sweeter or saliter sauce. This versatility makes this recipe the perfect meal for families with different dietary needs or preferences.

You may also love our macro-friendly teriyaki salmon recipe!

Ingredients

This recipe is full of simple and easy ingredients. This recipe is customizable, but if you are following our recipe you will need: 

  • Salmon
  • Broccoli florets
  • Olive oil
  • Honey
  • Low sodium soy sauce
  • Garlic
  • Salt
  • Pepper
  • Red pepper flakes (optional)
  • Brown, white, or jasmine rice (optional)

Kitchen Tools Required

Medium mixing bowl, large baking sheet, parchment paper or foil, whisk or fork

How to Make Honey Garlic Salmon Sheet Pan

Step 1: Toss broccoli in olive oil, salt and pepper. Place on lined baking sheet.

Step 2: Place salmon filets on baking sheet. Season with salt and pepper.

Step 3: Make honey garlic sauce by combining all ingredients. 

Step 4: Spoon ½ of sauce onto salmon. Bake at 425F for 10 minutes.

Step 5: Spoon other ½ of sauce onto salmon and bake for an additional 5-10 minutes.

Step 6: Serve immediately with roasted broccoli and optional rice on the side. Enjoy!

2 salmon fillets with other ingredients
salmon fillets and broccoli on sheet
delicious honey salmon on a plate with broccoli and rice

Swaps or Alternatives

  • Salmon
    • Although this is the main ingredient in the recipe, you can swap it out for another type of fish such as white fish. You could even omit seafood all together and use chicken instead. Note: the cooking times may vary depending on the protein you use.
  • Broccoli florets
    • If you don’t have broccoli on hand or prefer another vegetable, any vegetable would work great in this recipe! Other favorties include asparagus, green beans, and Brussels sprouts.
  • Olive oil
    • Any oil would work in this recipe, but we love olive or avocado oil! 
  • Honey
    • Although the honey can be swapped with another sweetener such as maple syrup or agave, the honey in this recipe really compliments the salmon. 
  • Low sodium soy sauce
    • Coconut aminos are a great gluten free alternative for soy sauce! 
  • Garlic
    • If you don’t have fresh garlic on hand, feel free to use garlic powder.
  • Salt and pepper
    • These seasonings are simple and you most likely have these on hand. But feel freel to use as much or little, depending on your nutritional needs and preferences.
  • Optional ingredients: red pepper flakes; brown, white, or jasmine rice (optional)
    • The red pepper flakes give this recipe a little heat. If you like heat and want more, you can also add sriracha and/or chili garlic sauce. For the rice, you can either fully omit or swap with a cauliflower rice for a lower carb alternative.

Quick Tip(s)

  • For an easy clean up, don’t forget to line your sheet pan with foil or parchment paper. This will help prevent the salmon from sticking to the pan and makes cleaning up a breeze.
  • This recipe can be used with fresh or frozen ingredients, including fresh or frozen salmon, broccoli, and/or rice. 
  • This recipe serves 2 people, but can easily be adjusted to feed a large family. Simply double, triple, or quadruple this recipe to meet your families needs.

Macros & Nutrition Information

MacrosNutrition
Calories373
Protein35g
Carbs29g
Fat13g

*note: the nutrition facts listed above do not include the optional side of rice.

Macro-Friendly Honey Garlic Salmon Sheet Pan

Chelsea Rice
This Honey Garlic Salmon Sheet Pan is a super simple and tasty recipe that is perfect for busy weeknights or when you’re looking for a light and healthy meal. This recipe combines the sweet and savory flavors of honey, garlic, and soy sauce with the heart healthy benefits of salmon, making it the perfect nutritious and delicious meal.
5 from 2 votes
Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Course Dinner, Lunch
Cuisine American, Asian
Servings 2
Calories 373 kcal

Equipment

  • 1 Medium mixing bowl
  • 1 Large baking sheet
  • 1 Parchment paper or foil
  • 1 Whisk or fork

Ingredients
  

  • 2 salmon filets (4-6 oz each)
  • 3-4 cups broccoli florets (approximately 1 large crown)
  • 1 tbsp olive oil, divided
  • 2 tbsp honey
  • 2 tbsp low sodium soy sauce
  • 3 garlic cloves, minced
  • Salt and pepper, to taste
  • 1 tsp red pepper flakes, optional
  • For serving: brown, white, or jasmine rice (optional)

Instructions
 

  • Preheat oven to 425F. Line a large baking sheet with parchment paper or foil. Spray lightly with olive oil spray.
  • In a medium bowl, toss broccoli in ½ tbsp olive oil, salt, and pepper (to taste). Spread on the prepared baking sheet.
  • Place salmon filets on the baking sheet. Season with salt and pepper.
  • In the same bowl used for the broccoli, combine ½ tbsp olive oil, honey, low sodium soy sauce, garlic, salt, pepper, and optional red pepper flakes. Whisk to combine.
  • Spoon ½ of the honey garlic sauce onto the salmon and spread evenly.
  • Bake at 425F for 10 minutes. Remove from the oven and spoon other ½ of the honey garlic sauce onto the salmon.
  • Bake for an additional 5-10 minutes, or until the salmon is cooked through to 145F in the center.
  • Serve immediately with roasted broccoli and optional rice on the side. Enjoy!

Notes

  • For an easy clean up, don’t forget to line your sheet pan with foil or parchment paper. This will help prevent the salmon from sticking to the pan and makes cleaning up a breeze.
  • This recipe can be used with fresh or frozen ingredients, including fresh or frozen salmon, broccoli, and/or rice. 
  • This recipe serves 2 people, but can easily be adjusted to feed a large family. Simply double, triple, or quadruple this recipe to meet your families needs.

Nutrition

Calories: 373kcalCarbohydrates: 29gProtein: 35gFat: 13g
Keyword high protein, macro friendly, Seafood
Tried this recipe?Let us know how it was!

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About the author, Chelsea Rice

Chelsea is the founder, owner, and content creator at NUWLi, a virtual nutrition private practice. She resides in North Carolina, but strives to connect with women all over the world and provide them with healthy recipes, wellness resources, and nutrition support. As a Registered Dietitian, Chelsea's goal is to not only share simple, satisfying, and healthy recipes, but also provide individualized support for anyone struggling with their nutrition habits.

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