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Home » Recipes » Special Diet » Weight Watchers Friendly Recipes

Sheet Pan Salmon

Published: Mar 15, 2019 by Terri Gilson · Modified: Apr 6, 2021 · As an Amazon Associate I earn from qualifying purchases. This post may contain affiliate links · 8 Comments

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Pinterest pin with white text at the bottom and photo of Cooked frozen salmon fillets on a sheet pan with one being left off

In the early days, before Weight Watchers freestyle points or any of the color plans (I'm on blue, by the way),  I ate low-fat microwave popcorn for dinner pretty much every Thursday. Yep, not the healthiest, but I didn't have much choice back then. Plus, I was really sick of that Weight Watchers cabbage soup. 

cooked Frozen salmon fillets on sheet pan with soya sauce, cilantro and sesame seeds

It would be the day before weigh day and I never had enough points left to eat dinner. Then Weight Watchers freestyle happened, and then BLUE! And now I can eat THIS on Thursday nights, even if I'm completely out of points (which I always am.) Because it's ZERO, yes that's right -  0 points!!!! I created this This 5 ingredient Sheet Pan Salmon when I trying to come up with a quick, easy and zero point recipe for the day before weigh day. Now I no longer have to resort to microwave popcorn ...

Jump to:
  • 🥘Ingredients
  • 💭 Top tip
  • 📋 Sheet Pan Salmon Recipe
  • 🥗Weight Watchers Friendly Side Dishes

This Weight Watchers Salmon is one of the very best 0 (ZERO) point foods I have ever eaten. I've been following Weight Watchers for about the past 20 years ( you can read about my WW journey HERE!) and in the early days the only thing that was 'free' was that Weight Watchers zero point cabbage soup. And these days I honestly can't even think about it without throwing up in my mouth a little. I guess I completely OD'd on the stuff. I'm really glad there's so much more 'free' point food now, like eggs, fish and chicken; it sure beats cabbage soup!

Cooked frozen salmon fillets on a sheet pan with one being left off

🥘Ingredients

This recipe uses frozen salmon, which is perfect for those nights when you need something substantial, healthy but have no points left! I serve it with some steamed veggies (asparagus is quick and tasty and can be steamed in the microwave for 3-5 minutes- Here’s how to steam asparagus in the microwave ). Then I squirt some lemon on both the salmon and asparagus and it's not only delicious, it's healthy, easy and NO POINTS!

Salmon fillet on a black plate with lemon wedge and steamed asparagus

You will also need:

  • fresh cilantro
  • soy sauce
  • fresh ginger
  • sesame seeds

💭 Top tip

Part of the reason that this healthy salmon recipe tastes so magically delicious is because of the fresh ginger. But if you're wondering about how to store fresh ginger then I'm here to tell you the secret - keep your fresh ginger in the freezer, then peel off the part you need with a vegetable peeler and grate it frozen right into or onto your food! It lasts forever, it's super easy to use and it always tastes fresh!

Frozen fresh ginger and mini grater

So if you are looking for Weight watchers salmon recipes, then give this super simple and delicious one a try! And be really grateful you're not eating microwave popcorn for dinner (haha)!

cooked Frozen salmon fillets on sheet pan with soya sauce, cilantro and sesame seeds
Food Meandering Logo

📋 Sheet Pan Salmon Recipe

This easy 5 ingredient Sheet Pan Salmon is WW friendly @ zero (0) points and perfect for the day before weigh day! This recipe is quick, as it's made with frozen salmon fillets and a few ingredients like soya sauce, cilantro, ginger and sesame seeds. Best of all, you don't have to sacrifice on taste!
Print Pin Rate
Course: dinner, main
Cuisine: North American
Keyword: fish, salmon, weight watchers
Servings: 6 people
Calories: 180kcal
Author: Terri Gilson
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
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Ingredients

  • 1.5 lbs frozen salmon fillets 680 g
  • 4 tablespoon gluten-free soya sauce
  • 4 tablespoon fresh ginger
  • 3 tablespoon fresh cilantro * you can substitute dried but it's not nearly as good!
  • 1 tablespoon sesame seeds

Instructions

  • Preheat oven to  450 degrees F (or temperature as directed on frozen salmon package directions)
  • Place frozen salmon on baking sheet.
  • Pour soya sauce, diving equally per piece.
  • Grate on ginger , dividing it between all pieces.
  • Sprinkle on sesame seeds, dividing between all pieces.
  • Top with cilantro , dividing between all pieces.
    frozen raw salmon fillets on sheet pan with soya sauce, cilantro, sesame seeds and ginger
  • Cook for 15 - 20 minutes, or time directed on directions of frozen salmon fillet package.
  • Serve with lemon wedges and steamed asparagus, if desired.

Notes

*Note: I serve it with some steamed veggies (asparagus is quick and tasty and can be steamed in the microwave for 3-5 minutes- Here’s how to steam asparagus in the microwave ) 
My Amazon Recommendations (affiliate links) 

Nutrition Facts
📋 Sheet Pan Salmon Recipe
Amount Per Serving (1 piece)
Calories 180 Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Cholesterol 62mg21%
Sodium 721mg31%
Potassium 607mg17%
Carbohydrates 1g0%
Protein 24g48%
Vitamin A 60IU1%
Vitamin C 0.2mg0%
Calcium 31mg3%
Iron 1.4mg8%
* Percent Daily Values are based on a 2000 calorie diet.

Nutrition

Serving: 1piece | Calories: 180kcal (9%) | Carbohydrates: 1g | Protein: 24g (48%) | Fat: 7g (11%) | Saturated Fat: 1g (6%) | Cholesterol: 62mg (21%) | Sodium: 721mg (31%) | Potassium: 607mg (17%) | Vitamin A: 60IU (1%) | Vitamin C: 0.2mg | Calcium: 31mg (3%) | Iron: 1.4mg (8%)
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🥗Weight Watchers Friendly Side Dishes

Skinny Coleslaw Recipe

Healthy Classic Potato Salad

Healthy & Light Grilled Mexican Street Corn (Elote)

Quick Cucumber Kimchi

Everything Bagel Cloud Bread Recipe

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Reader Interactions

Comments

  1. Laurie Sterbens

    March 15, 2019 at 11:21 am

    Omg that is a great tip about the ginger! I'm always afraid to buy too much at a time, then I never have it when I want it.

    Reply
    • Terri Gilson

      March 15, 2019 at 1:05 pm

      Thanks, Laurie! Glad you found it helpful - sure helped me when I discovered it too 🙂

      Reply
  2. Sarah Campbell

    July 20, 2020 at 9:20 pm

    Can you tell me a substitute for soya sauce? Thanks!

    Reply
    • Terri Gilson

      July 20, 2020 at 9:27 pm

      Hi Sarah,
      Fish sauce, worcestershire sauce seem to be your best bets. But it's best with soya sauce (soy sauce in US).
      You can make your own with the recipe here: https://www.purewow.com/food/substitute-for-soy-sauce

      Reply
      • Sarah

        July 22, 2020 at 7:00 am

        Thanks Terri! Once I learned that “soya” sauce was actually “soy” sauce (I live in the US), that solved the problem 🙂 I’m glad I don’t have to go find a rare exotic grocery item now! Lol
        Good to keep those other substitutes in mind though!

        Made it update-
        While my husband thought the ginger was too intense (I probably put on too much), I thought it was very tasty- and my 3 year old LOVED it 🙂
        It was a very healthy meal too! I served it with quinoa and steamed stir fry vegetables. Thanks for the recipe!

        Reply
        • Terri Gilson

          July 23, 2020 at 8:21 pm

          Great to know, Sarah!

          Reply
  3. yana mednik

    August 23, 2020 at 12:43 pm

    Maybe stupid question: we supposed to thaw salmon before cooking? Or use frozen?
    Thank you

    Reply
    • Terri Gilson

      August 23, 2020 at 1:33 pm

      Not stupid at all! You can do either, but just be sure to follow the directions on the package of frozen salmon you are using. Most cook from frozen and that's what I do, as I don't usually plan ahead haha Hope you enjoy it!

      Reply

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I'm Terri, a passionate home cook and baker, an award-winning recipe developer and a busy working mom that is trying to eat healthy and fit everything into not enough hours in a day! My mission is to share not only my recipes, cooking hacks and tips with you, but also my secrets to successful weight maintenance.

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