Salmon, Rice and Tomato Tray Bake

Let me tell you something about tray bakes. They’re the ultimate weeknight dinner everything cooks together on one pan, minimal cleanup, maximum flavor. This Salmon, Rice and Tomato Tray Bake is exactly that.

We’re talking flaky salmon marinated in a smoky, tangy, slightly sweet mixture of paprika, curry powder, oregano, honey, tamari, olive oil, and lemon juice. Baked right on top of fluffy jasmine rice, surrounded by burst cherry tomatoes and fresh basil. Topped with lemon slices and a sprinkle of chili flakes. Served with a cool dollop of 0% fat natural yogurt.

The rice cooks in the same dish as the salmon, soaking up all those incredible marinade juices. The tomatoes burst and caramelize. The basil adds freshness. The yogurt cuts through the richness.

Thirty-five minutes. One baking dish. Four servings. And you’ve got a meal that looks like it came from a fancy restaurant.

Let’s make a tray bake.

Try my Roasted Vegetable Traybake with Yogurt Tahini Dressing recipe.

Why You’ll Love the Recipe

• 35 minutes start to finish. Fast enough for a weeknight.
• One baking dish. Minimal cleanup.
• Rice cooks in the same dish. Soaks up all the marinade juices.
• Bold marinade. Paprika, curry powder, oregano, honey, tamari, olive oil, lemon juice.
• Cherry tomatoes burst and caramelize. Sweet, tangy, juicy.
• High protein (35g) + balanced carbs. Keeps you full.
• Gluten free + dairy free option. Fits almost every diet.
• Looks fancy. Perfect for date night or impressing guests.

Try my Maple-Glazed Eggplant and Lentil Traybake recipe.

What You’ll Need to Make

You’ll need a baking dish (9×13 or similar), a small bowl for the marinade, a pot for cooking rice, a cutting board and knife, and a spatula.

Ingredients (Serves 4) Time: 35 mins:

For the salmon:

• 14 oz. (400g) salmon fillet, skin removed
• 4 lemon slices

For the marinade:

• 2 tsp. paprika
• ½ tsp. curry powder
• 1 tsp. oregano
• 1 tsp. honey
• 2 tbsp. tamari (gluten free soy sauce)
• 2 tbsp. olive oil
• 2 tbsp. lemon juice

For the tray bake:

• 7 oz. (200g) jasmine rice (uncooked)
• 5.2 oz. (150g) cherry tomatoes
• Handful of basil leaves
• Chili flakes (to taste)

For serving:

• 4 tbsp. 0% fat natural yogurt

Nutrition per serving (estimated): Energy: ~560 kcal | Carbs: 52g | Protein: 35g | Fat: 24g

Recipe Keys: High Protein, Gluten Free, Dairy Free Option, One Dish, Quick Meal, Meal Prep Friendly

Try my Potato, Bean and Asparagus Traybake recipe.

What You’ll Need to Do

Alright, let’s make a tray bake that’s simple, stunning, and so flavorful.

First, prep the salmon. Cut the salmon into 4 equal pieces. Rinse them under cold water, then pat dry with a paper towel. Place them in a bowl.

Make the marinade. In a separate small bowl, combine the paprika, curry powder, oregano, honey, tamari, olive oil, and lemon juice. Whisk until smooth.

Coat the salmon. Pour the marinade over the salmon pieces. Turn to coat evenly. Let it sit while you prep the rest (about 5-10 minutes).

Preheat your oven to 400°F (200°C).

Cook the rice. Cook the jasmine rice according to package directions. Drain well.

Spread the rice in a baking dish. Use a 9×13 or similar size. Spread the cooked rice evenly across the bottom.

Arrange the salmon on top of the rice. Place the 4 salmon pieces evenly spaced.

Add the tomatoes and basil. Scatter the cherry tomatoes and fresh basil leaves around the salmon.

Sprinkle with chili flakes to your desired heat level.

Top each salmon fillet with a lemon slice.

Drizzle any remaining marinade from the bowl over everything.

Bake for 15 minutes, or until the salmon is cooked through and flakes easily with a fork. The tomatoes should be soft and slightly burst.

Serve immediately. Place a scoop of rice on each plate, top with a salmon fillet, and spoon some tomatoes and basil alongside.

Add a dollop of natural yogurt on top of each serving.

Eat with a fork. Get some rice, some salmon, and a burst of tomato in every bite.

Easy Ingredient Swaps

1| No salmon? Use trout, arctic char, or chicken thighs (adjust cook time).

2| No jasmine rice? Use basmati, white rice, or brown rice (adjust cooking time).

3| No tamari? Use coconut aminos (gluten free) or regular soy sauce (not gluten free).

4| No fresh cherry tomatoes? Use diced Roma tomatoes.

5| No fresh basil? Use fresh parsley or cilantro.

6| No natural yogurt? Use Greek yogurt or sour cream (not dairy free).

7| No honey? Use maple syrup.

8| Make it spicy: Add extra chili flakes or a dash of cayenne.

Try my Middle Eastern Chicken Traybake recipe.

Some Twist and Tweak Ideas

1| Spicy version: Double the chili flakes. Add ¼ tsp cayenne to the marinade.

2| Coconut version: Replace ½ cup of water with coconut milk when cooking the rice.

3| Mediterranean version: Add sliced olives and crumbled feta (not dairy free).

4| Extra veggie version: Add sliced zucchini or bell peppers to the tray.

5| Lemon version: Add lemon zest to the rice and extra lemon juice to the marinade.

6| Herby version: Add fresh dill or parsley along with the basil.

7| Low carb version: Serve salmon and tomatoes over cauliflower rice instead of jasmine rice.

Some Helpful Tips

1| Pat the salmon dry before marinating. Excess moisture dilutes the marinade.

2| Cook the rice before adding to the baking dish. It won’t cook through in the oven alone. Pre-cook it until just tender.

3| Don’t overcrowd the baking dish. Leave space between the salmon pieces for even cooking.

4| Scatter tomatoes and basil around the salmon. They’ll roast and caramelize beautifully.

5| Drizzle the remaining marinade over everything. Don’t waste it it’s pure flavor.

6| Don’t overcook the salmon. 15 minutes at 400°F is plenty. Overcooked salmon is dry and flaky in a bad way.

Some Budget-Friendly Tips

1| Salmon is the splurge. Watch for sales. Buy frozen salmon it’s often cheaper and just as good. Thaw before marinating.

2| Jasmine rice in bulk. Buy a big bag. It lasts for months.

3| Cherry tomatoes on sale. Buy a pint. Use half here, save the rest for salads or snacking.

4| Fresh basil from a garden. One plant costs a few dollars. Endless fresh herbs.

5| Tamari is an investment. A bottle lasts for months of marinades and stir-fries.

6| Natural yogurt in large tubs. Cheaper than small cups. Use the rest for smoothies or breakfast.

Some Serving Ideas

• As a main course. One plate is a full meal. Perfect for lunch or dinner.
• For meal prep. Portion rice, salmon, and tomatoes into containers. Reheat for lunch all week.
• For a dinner party. This dish looks gorgeous on a white plate. Serve with a crisp white wine.
• With a side salad. A simple green salad with lemon vinaigrette.
• In a bowl. Serve as a rice bowl with extra yogurt and fresh herbs.
• For a crowd. Double the recipe. Use a larger baking dish or two dishes.

Some Storage and Reheating Tips

Fridge (salmon only): Store cooked salmon in an airtight container for up to 2 days. The texture will change slightly, but it’s still good cold on salads.

Fridge (rice only): Store in an airtight container for up to 4 days.

Fridge (assembled): Not recommended. Store components separately.

Freezer: Not recommended. The texture of the rice and salmon will suffer. Salmon can be frozen cooked, but rice becomes mushy.

Reheating salmon:

• Microwave: 45-60 seconds per fillet. Watch closely it dries out fast.
• Oven (best): 300°F for 8-10 minutes, covered with foil.
• Skillet: Reheat over low heat for 2-3 minutes per side.

Reheating rice: Microwave for 1-2 minutes with a damp paper towel over the bowl to add moisture.

Do not reheat more than once. Take out only what you’ll eat.

Final Thoughts

Look, I love a fancy salmon dinner. But I don’t love standing over the stove, juggling multiple pans, and scrubbing dishes for an hour. This Salmon, Rice and Tomato Tray Bake is my solution.

Flaky salmon marinated in a smoky, tangy, slightly sweet marinade. Fluffy jasmine rice. Burst cherry tomatoes. Fresh basil. A sprinkle of chili flakes. A dollop of cool yogurt.

Thirty-five minutes. One baking dish. Four servings. 35g of protein. And a meal that looks like it came from a restaurant.

Make it for a weeknight dinner. Make it for date night. Make it for meal prep.

However you serve it, you’re getting a salmon tray bake that’s anything but boring.

Now go marinate some salmon.

~ Danny Davis

P.S. If you try the spicy version with extra chili flakes and cayenne, let me know. That’s my go-to upgrade. The heat with the sweet tomatoes and cool yogurt? Perfect balance.