Healthy Thai Chili Salmon Recipe

This Thai chili salmon is umami and delicious weekday meal, packed with nutrients to help you hit your macros. Roasted in the oven with my go-to method of making salmon, the fish comes out soft and flaky at my favorite consistency. This recipe is one of my go-to fast, low carb Asian meals!

Jump to:

• 🍏 How to Make It Healthy – The Fitsian Method
• 💡Tips and Tricks
• 📋 Ingredient Notes
• 🔪 Step by Step Instructions
• 🍳 Recipe

🍏 How to Make It Healthy – The Fitsian Method

Although salmon is a nutritious and healthy source of protein, it is much higher in calories than one would expect, largely because of the higher fat content salmon has compared to other protein sources. One pound of salmon can rack up about 750 calories. So to keep calories in check, I portioned higher calorie ingredients, such as the salmon, mindfully (this is where a food scale comes in handy). Here's how I portioned this recipe: 

• Used 0.25 lb of salmon (175 calories) 
• Cooking spray instead of oil 
• Portioned sauce ingredients to only be about 65 calories (exact measurements in recipe below)

For a detailed breakdown of each ingredients, their portioning, and how they make up the nutrition profile of this low calorie kimchi fried rice recipe, you may refer to the table below:

💡Tips and Tricks

What food goes with salmon?

Salmon is great with any vegetable side dish, a serving of brown rice, or even some garlic noodles. In this recipe, I added some brussel sprouts to pop in the oven alongside the oven so that everything can be cooked in one go. 

What is Thai chili sauce made of?

Thai chili sauce is primarily made of dried chili flakes, sugar, and vinegar and thickened with some cornstarch. Contrary to it's name, it is actually not spicy and has more of a sweet and sour sauce taste.

What is the best brand of Thai sweet chili sauce? Where can I buy Thai sweet chili sauce?

I personally love the Lee Kum Kee brand, which can be found at most Asian grocery stores. You can also find the sauce via other brands and major grocery stores, including Trader Joes. This Sweet Chili Sauce article goes into details about a number of different brands and some other great tidbits about this flavorful sauce.

Low calorie recipes that are still high in proteins are the number one more important recipes to consume when trying to stay fit. If you love Thai foods similar to this recipe, check out some of my favorite low calorie and protein packed Thai food recipes in my Low Calorie Thai Foods Guide.

📋 Ingredient Notes

Thai Chili Salmon

• 4oz Salmon Fillet
• Cooking spray
• 2 cloves garlic
• 1 tablespoon Fish Sauce
• 1 tablespoon Sweet Thai chili sauce
• 1 tablespoon Soy sauce
• 1 teaspoon White pepper
• Cilantro (For garnish)

Brussel Sprouts

• 2oz Brussel sprouts
• Cooking spray
• Toss with leftover marinade or use the following:
  • White pepper
  • 1 tablespoon Fish Sauce
  • 1 tablespoon Soy sauce

🔪 Step by Step Instructions

1. Preheat oven to 425F degrees. 
2. Spray cooking spray on a piece of aluminum foil on your roasting tray and place salmon on the tray.
3. Mince the garlic and combine it with the remaining sauce ingredients in a bowl. Mix the sauce through thoroughly. 
4. Spread the sauce throughly over all sides of the salmon. 
5. Cut the brussel sprouts and spray with cooking spray. Toss them in the leftover marinade or season with white pepper and fish sauce. 
6. Place the salmon and brussel sprouts in the oven and roast for 8 minutes, followed by 2-3 minutes of broiling. 
7. Remove from the oven and enjoy your delicious Thai chili salmon!

🍳 Recipe