This recipe was inspired by my dear ol’ ma. Growing up, it was the very first way me and my siblings ever liked salmon and I remember eating it once a week for a period of time. The original recipe does use a grill, but I wanted to reformulate for a busy week night family meal for busy women. This Teriyaki Salmon improves with time, however I’m aware that some people need those quick and simple no fuss recipes and that’s who this is written for. While this is formulated to be as simple as possible, you could dress it up by allowing it to marinate for a couple hours and getting the grill out if your day allows- or test it out both ways and see what you think! This anti-inflammatory sheet pan meal needs to be on your next meal plan.
Jump to RecipeWhy choose anti-inflammatory food to eat:
At Selah Nutrition, I focus a lot on incorporating anti inflammatory ingredients and making them in simple ways that are approachable for every person. Incorporating anti-inflammatory foods and antioxidants is essential for improving mental health because chronic inflammation and oxidative stress are closely linked to mood disorders like depression and anxiety. Inflammation in the brain can disrupt neurotransmitter function, impair cognitive performance, and contribute to feelings of fatigue, brain fog, and low mood. Antioxidants combat free radicals that damage brain cells, while anti-inflammatory nutrients help calm the immune system’s overactive response. Together, they protect the brain, support healthy communication between nerve cells, and promote the balance of key mood-regulating chemicals like serotonin and dopamine — laying a strong foundation for emotional resilience and mental clarity.
Related: Poor gut health and anxiety: The surprising connection
How to make anti-inflammatory sheet pan Teriyaki Salmon:
Ingredients:
- Salmon
Rich in omega-3 fatty acids (EPA and DHA), which reduce brain inflammation and support neurotransmitter function, improving mood and cognitive clarity. Also provides vitamin B12 and protein for sustained energy and nervous system health. - Garlic
Contains organosulfur compounds that support detoxification and reduce oxidative stress in the brain. Also has mild prebiotic effects, which can enhance gut health — closely linked to mood regulation. - Bok Choy
High in folate, vitamin C, and magnesium, all of which help in neurotransmitter production and stress resilience. Magnesium, in particular, supports calmness and reduces symptoms of anxiety. - Red Bell Peppers
Packed with vitamin C and beta-carotene, antioxidants that reduce oxidative stress and support adrenal health — crucial for managing fatigue and burnout. Also contains small amounts of vitamin B6, involved in serotonin production. - Brown Rice
A complex carbohydrate that provides steady glucose for sustained energy. Contains B vitamins (especially B1, B3, and B6) which are essential for energy production and mental clarity. Also offers magnesium, which helps regulate mood and sleep. - Ginger:
Contains gingerol, a powerful anti-inflammatory and antioxidant compound that supports cognitive function and reduces oxidative stress in the brain. It can also improve digestion and stabilize blood sugar, which helps maintain steady energy levels. - Coconut Aminos:
A soy-free seasoning made from coconut sap, rich in amino acids that are the building blocks of neurotransmitters. While lower in sodium than soy sauce, it also supports adrenal health and blood sugar stability—important for mood and energy regulation. - Coconut Sugar:
A natural sweetener that contains small amounts of minerals like zinc and iron, and inulin—a prebiotic fiber that supports gut health. A healthy gut is essential for serotonin production and mental clarity, and coconut sugar’s lower glycemic index helps avoid energy crashes. - Green Onions (Scallions):
Contain sulfur compounds and flavonoids that support detoxification and reduce inflammation. They’re also a mild source of folate, which plays a crucial role in neurotransmitter synthesis and mood regulation. - Sesame Seeds:
Rich in magnesium, zinc, and B vitamins—nutrients essential for stress resilience, balanced mood, and energy metabolism. They also provide healthy fats that support brain structure and function. - Sherry (fortified wine):While sherry itself isn’t typically consumed for nutritional benefits, it contains polyphenols—plant compounds with antioxidant properties that may support brain health by reducing oxidative stress and inflammation.
Instructions:
- Heat oven to 425*
Marinade:
- Grate a 1-2 in piece of fresh ginger. and mince 4 cloves of garlic.
- Mix 4 Tbs of each coconut aminos, coconut sugar, and sherry.
- Mix all together.
- Rinse and pat dry salmon. Arrange in a shallow pan and pour marinade on top.
- Prepare rice according to package directions separately.
- Prepare sheet pan w/ parchment paper.
- Chop baby bok choy in half
- Slice peppers into 1/2 in sticks.
- Arrange vegetable on prepared pan.
- Nestles salmon in top and pour remaining marinade over the whole pan.
- Roast for about 20 minutes until internal temp of salmon reaches 145*.
- Once rice is cooked, spoon into a bowl and top with salmon fillet and plenty of vegetables.
- Top with scallions and sesame seeds if desired.
Anti-inflammatory Teriyaki Salmon sheet pan meal
Ingredients
- 4 – 4 oz fillet of salmon
- 4-6 heads baby bok choy or 1 head of bok choy
- 2 red peppers cut into strips
- 4 cloves garlic-minced
- 2 in piece of fresh ginger- grated
- 4 Tbs cooking sherry
- 4 Tbs coconut aminos
- 4 Tbs coconut sugar
- scallions
- sesame seeds
Instructions
- Rinse and pat dry salmon.
Marinade
- Grate a 1-2 in piece of fresh ginger. and mince 4 cloves of garlic.
- Mix 4 Tbs of each coconut aminos, coconut sugar, and sherry.
- Mix all together.
- Arrange in a shallow pan and pour marinade on top.
- If time allows, let set in marinade for hours for best effect.
- Prepare rice according to package directions separately.
- Prepare sheet pan w/ parchment paper.
- Chop bock choy into 3 in pieces. (baby bok choy work great here split in half)
- Slice peppers into 1/2 in sticks.
- Arrange vegetable on prepared pan.
- Nestles salmon in top and pour remaining marinade over the whole pan.
- Roast for about 20 minutes until internal temp of salmon reaches 145*.
- Once rice is cooked, spoon into a bowl and top with salmon fillet and plenty of vegetables.
- Top with scallions and sesame seeds if desired.
