Salmon & Cherry Tomato Tray Bake with Rice

This Salmon & Cherry Tomato Tray Bake with Rice is the perfect weeknight meal. It’s balanced, fresh, and full of flavour—with 31g of protein and heart-healthy fats from salmon. Best of all, it’s made on a single tray for easy prep and cleanup, making it a favourite for busy households and health-conscious foodies.

Why You’ll Love This Salmon Tray Bake

Tray bakes are a great way to keep dinner simple without sacrificing nutrition or flavour. This recipe combines juicy cherry tomatoes, creamy Danish feta, lemon slices, and rich Atlantic salmon for a Mediterranean-inspired dish that feels comforting and fresh. Served over fluffy white rice, it’s a balanced meal that’s macro-friendly and satisfying.

Ingredients

Serves: 1
Prep + Cook Time: 20–25 minutes

• 120g Atlantic salmon (weighed raw)

• 60g cherry tomatoes, halved

• 30g spinach

• 20g red onion, thinly sliced

• 30g Danish feta cheese

• 20g lemon slices

• 125g cooked white rice

• Salt and pepper to taste

Method

1. Preheat the oven to 180°C (fan-forced).

2. Assemble the tray: Place sliced onion, halved cherry tomatoes, lemon slices, and salmon on a lined baking dish. Crumble feta over the top and season with salt and pepper.

3. Bake for 15–18 minutes, or until the salmon is cooked to your liking.

4. Add the spinach: Once out of the oven, add baby spinach to the hot tray and gently toss until wilted.

5. Serve over warm cooked rice and enjoy.

Nutrition Per Serve

• Calories: 481

• Protein: 31g

• Carbohydrates: 36g

• Fat: 23g

• Fibre: 4g

This recipe is an excellent choice for those following a weight management plan or a high-protein diet. It’s also a great source of omega-3 fatty acids, vitamins, and minerals.

Tips & Variations

• Swap the rice: Substitute with quinoa or cauliflower rice for a low-carb or gluten-free alternative.

• Add herbs: Try fresh basil, dill, or parsley for an extra layer of flavour.

• Make it spicy: Add a pinch of chilli flakes or a drizzle of hot sauce before serving.