This easy 5 ingredient Sheet Pan Salmon is WW friendly @ zero (0) points and perfect for the day before weigh day! This recipe is healthy, low carb, and 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 taste!
I created this Weight Watchers salmon recipe when I trying to come up with quick, easy, and zero point recipes for the day before weigh day. It's popular all year long and makes a great weeknight dinner. So if you're looking for weight watchers salmon recipes, you'll love this one!
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Looking for more delicious 0 point ww dinners? Check out my Slow Cooker Mexican Chicken, and my WW Egg Roll in a Bowl!
In the early days, before Weight Watchers freestyle points, smart points, personal points, or the blue plan (which I was on) or green plan and purple plans, I ate low-fat microwave popcorn for dinner pretty much every Wednesday (day before weigh day).
Not exactly a healthy meal, but I didn't have much choice back then. Plus, I was really sick of that Weight Watchers cabbage soup.
I've been following Weight Watchers for about the past 20 years ( you can read about my WW weight loss 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! Now I no longer have to resort to microwave popcorn ...
You can read about my other Weight Watchers Tips and Tricks HERE.
🥘Ingredient Notes
This Weight Watchers Salmon is one of the very best 0 (ZERO) point foods I have ever eaten. And it's healthy fats you are eating, as salmon is an excellent source of omega-3 fatty acids; so much healthier than popcorn! It's also a great source of protein.
- Salmon. You can use any kind of frozen salmon- Sockeye salmon, Atlantic, Coho etc.. I use frozen salmon because it's more economical and where I live is land-locked.
- Fresh Cilantro. Fresh cilantro is critical for this recipe- it gives it a fresh taste! You could add it after the salmon is cooked, if you prefer.
- Fresh Ginger. Fresh ginger is also critical for this recipe ! Don't use dry ginger powder - it's a completely different taste. See Top Tip for storing ginger.
*See recipe card for full list of ingredients and quantities
📖Variations & Substitutions
- Spicy - to spice it up, you can use crushed red pepper flakes
- Salmon - you can use frozen or fresh salmon and you could use other types of fish for this recipe (i.e. trout)
- Green onions - you could add green onions as a garnish or instead of cilantro
🔪How to Make Weight Watchers Salmon
This Weight Watchers Salmon recipe is so easy to make I only took one photo!
PREP: Preheat oven to 450 degrees F/232 degrees C (or temperature as directed on frozen salmon package directions) and spray a sheet pan with nonstick cooking spray or line it with parchment paper.
- Place 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.
- Cook for 15 - 20 minutes, or as directed on directions of frozen salmon fillet package. * It will be ready when internal temperature reaches 125 degrees F (51 C)
- Serve with lemon wedges and steamed asparagus, if desired.
Recipe Tips
- Don’t Overcook the Salmon. The biggest mistake with salmon is overcooking. An instant-read thermometer affiliate link) is the best way to check for doneness. Farmed salmon: 125°F (52°C), Wild salmon: 120°F (48°C). The salmon should flake easily with a fork but still be moist inside. If using fresh salmon, reduce the cooking time by 5-7 minutes to avoid overcooking.
- Use Frozen Salmon Properly. No need to thaw! Cooking salmon straight from frozen prevents it from drying out.
- Marinate for More Flavor. While this recipe is designed to be quick, if you have time, let the salmon marinate in the soya sauce, ginger, and sesame seed mixture for 15-30 minutes before baking. This deepens the flavor.
- Use Parchment Paper for Easy Cleanup/ Lining your sheet pan with parchment paper or foil sprayed with non-stick cooking spray, makes cleanup a breeze and prevents sticking.
🥗 Side Dishes
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! *See more ww recipes for side dishes at the bottom of the post!
And if you still have some points left, you can serve it with brown rice (or cauliflower rice if you don't have points).
👪 Serving Size
This salmon recipe makes 6 servings. However, you can double or triple the recipe. if you have a big crowd, by clicking on the serving number and selecting the number of servings you'd like. The ingredient quantities will automatically adjust. You will just need additional sheet pans.
🔢WW Points
This weight watchers salmon recipe is 0 weight watchers points.
🌡️Storage
Storage: Keep leftovers in an airtight container for up to 2 days. I actually don't like to eat it after 24 hours, as it starts to taste too fishy.
Reheating:
- Oven: 350°F (175°C) for 8-10 minutes
- Air Fryer: 350°F (175°C) for 5 minutes
- Avoid microwaving—it can make the salmon rubbery!
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!
❔Recipe FAQ's
No, you can cook frozen salmon directly from the freezer and most brands recommend this in the cooking instructions on the package. Always check doneness with a thermometer.
If you’re not a fan of cilantro, try parsley, green onions, or basil for a fresh alternative.
Yes! Cook at 400°F (200°C) for 10-12 minutes or until the internal temperature reaches 125°F (52°C).
So if you are looking for Weight Watchers salmon recipes, then give this super simple and delicious one a try - it's one the whole family will love! And be really grateful you're not eating microwave popcorn for dinner (haha)!
And if you're looking for more healthy salmon recipes, be sure to check out my Salmon Burgers (this is also an air fryer salmon recipe!)
🥗Weight Watchers Side Dishes
Did your family❤️this recipe? Did you know that commenting and⭐rating recipes is one of the best ways to support your favorite recipe creators? If you LOVED this recipe, please comment and rate it in the recipe card or share photos on social media using the hashtag #foodmeanderings or tagging @foodmeanderings !
📋 Sheet Pan Salmon Recipe (Weight Watchers friendly)
Equipment
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/232 degrees C (or temperature as directed on frozen salmon package directions) and spray a sheet pan with nonstick cooking spray or line it with parchment paper.
- Place fish 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.
- Cook for 15 - 20 minutes, or as directed on directions of frozen salmon fillet package. * It will be ready when internal temperature reaches 125 degrees F (51 C)
- Serve with lemon wedges and steamed asparagus, if desired.
Notes
-
- Don’t Overcook the Salmon. The biggest mistake with salmon is overcooking. An instant-read thermometer affiliate links) is the best way to check for doneness. Farmed salmon: 125°F (52°C), Wild salmon: 120°F (48°C). The salmon should flake easily with a fork but still be moist inside. If using fresh salmon, reduce the cooking time by 5-7 minutes to avoid overcooking.
-
- Use Frozen Salmon Properly. No need to thaw! Cooking salmon straight from frozen prevents it from drying out.
-
- Marinate for More Flavor. While this recipe is designed to be quick, if you have time, let the salmon marinate in the soya sauce, ginger, and sesame seed mixture for 15-30 minutes before baking. This deepens the flavor.
-
- Use Parchment Paper for Easy Cleanup/ Lining your sheet pan with parchment paper or foil sprayed with non-stick cooking spray, makes cleanup a breeze and prevents sticking.
- Oven: 350°F (175°C) for 8-10 minutes
- Air Fryer: 350°F (175°C) for 5 minutes
- Avoid microwaving—it can make the salmon rubbery!
Terri Gilson
This Sheet Pan Salmon recipe is a lifesaver for those tricky pre-weigh-in dinners. The flavors of soy sauce, cilantro, and ginger make it so satisfying, and I love that I can enjoy such a delicious meal even when I'm out of points.
yana mednik
Maybe stupid question: we supposed to thaw salmon before cooking? Or use frozen?
Thank you
Terri Gilson
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!
Sarah Campbell
Can you tell me a substitute for soya sauce? Thanks!
Terri Gilson
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
Sarah
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!
Terri Gilson
Great to know, Sarah!
Laurie Sterbens
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.
Terri Gilson
Thanks, Laurie! Glad you found it helpful - sure helped me when I discovered it too 🙂