Teriyaki Chilli Salmon
Our fakeaway Teriyaki Chilli Salmon is coated in a delicious, sweet and spicy sticky glaze that’s really simple to rustle up from scratch. Once they’re baked to flaky perfection, there’s no better pairing than a bed of vegetable-filled noodles, and we've made sure there’s plenty to twirl around your fork in this slimming-friendly dish.
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NutritionPer Serving
- Calories546
- Carbs29g
- Protein40g
- Fat27g
- Saturates4.6g
- Sugars22g
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For the full list of ingredients and comprehensive instructions, please see the recipe card below. Before you scroll, there’s important stuff in the blurb!
Our version of teriyaki sauce is just as delicious as restaurant versions, and far more slimming friendly. Some kinds of fish can be really tricky to get right, but salmon is very forgiving – it’s actually pretty tricky to overcook.
Don’t let the number of steps in our method put you off; the flaky, juicy, aromatic fillets you’re left with at the end are so worth it. We’ve made the sauce it cooks while it’s in the oven from scratch, to keep the calories lower.
We’d recommend making sure the salmon you’re cooking this one is thick and boneless, with the skin on. It’ll fry skin-side down until it’s crisped to perfection.
You can add some more chilli flakes if you like it a bit spicier, and if you fancy a sneaky treat, add a drizzle of sesame oil right at the end. This will add calories so just remember to take note of them, if you’re counting.
What diets is this Teriyaki Chilli Salmon suitable for?
This Teriyaki Chilli Salmon recipe is suitable for dairy-free diets.
It can be made gluten-free, as long as you swap out the following ingredients for gluten-free versions;
- Medium Egg Noodles
- Dark Soy Sauce
- Vegetable Stock
Please make sure to double or triple check all of your ingredients if you’re cooking for people with allergies.
Do you need any special ingredients to make Teriyaki Chilli Salmon?
Powdered sweetener is what you’d use for tea or coffee, but granulated sweetener is used a bit differently. It has larger ‘crystals’, making it a more suitable like-for-like swap for sugar (without the calories).
We tend to use Canderel Sugarly, but other brands are available. Look out for ‘granulated’ or ‘bakes like sugar’ on the packaging.
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‘Super easy and so so tasty. Just the most perfect blend of crispy veggies, noodles and sticky beautiful salmon.’
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We use Canderel Sugarly which is an all-natural granulated stevia sweetener alternative to sugar with zero calories.
You’ll need a large, durable wok to make this and lots of other delicious, fakeaway dishes.
How many Calories are in this Teriyaki Chilli Salmon?
There are 546 Calories per portion in this Teriyaki Chilli Salmon, which means it falls into our Special Occasion category.
To cut down the amount of calories even more, you can simply halve the portion size and serve with a healthy accompaniment.
This Teriyaki Chilli Salmon is perfect if you’re following a calorie controlled diet, and fits well with any one of the major diet plans such as Weight Watchers.
As a guide, an average man needs around 2,500kcal (10,500kJ) a day to maintain a healthy body weight. For an average woman, that figure is around 2,000kcal (8,400kJ) a day. Obviously, if your goal is to lose weight then you might want to adjust these slightly! You can read more about these recommendations on the NHS website.
Step 1
Spray a wok or large frying pan with low-calorie cooking spray, and set on a medium heat. Add the ginger and garlic and fry for 2-4 minutes until they become aromatic. Add in the soy sauce, fish sauce, rice vinegar, granulated sweetener, tomato puree, lime juice and dried chilli flakes. Add the stock cube to the boiling water and stir until dissolved. Pour into the pan. Increase the heat to high and cook for 10 minutes, stirring often.
Step 2
While you wait for the sauce to reduce, boil a kettle of water, and pour into a large bowl. Submerge the noodles and set aside. Preheat your oven to 200°C, ready for the salmon.
Step 3
Tip the reduced sauce into a jug (you’ll use half for the salmon and half for the noodles). Wipe down the frying pan, spray with low-calorie cooking spray and add to a medium heat. When the pan is VERY hot, add the salmon, skin-side down. Leave the salmon alone for 5 minutes – don’t shake the pan or touch them, just leave them to sizzle!
Step 4
Once you start to see the corners of the salmon curl up, it’s time to tip in the half of the sauce that you put aside. It will spit and bubble, so be careful! Baste the salmon with some of the sauce and place in the preheated oven for 10 minutes.
Step 5
Now it’s time to make the noodles! Drain the noodles off and set them aside to use shortly.
Step 6
Spray a wok or frying pan with low-calorie cooking spray and set on a medium heat. Add the peppers and spring onion and fry for 5-6 minutes, until softening. Add the mangetout and sugar snap peas, and cook for a further 3-4 minutes.
Step 7
Add the drained noodles and the rest of the sauce, stirring everything together. Add the pak choi and turn the heat down to a simmer.
Step 8
Chop up the lime. Slice 3 times (to make 2 slices) and then cut the ends in half to make wedges.
Step 9
To check on the salmon, lift a flake or 2 in the middle and see if it’s cooked. It probably won’t be quite ready, so add a lime slice to the top of each fillet. Baste with the sauce and put back in the oven for a further 5 minutes. You’ll notice the sauce will have gone nice and sticky…this is what we want!
Step 10
Check the salmon again; it should be ready to serve. Plate up the noodles first, then top with the salmon and some of the sauce. Garnish with the lime wedges.
What could I serve with this Teriyaki Chilli Salmon?
This Teriyaki Chilli Salmon is gorgeous all on its own, or as part of a more indulgent, fakeaway-night spread with any of these Asian-inspired dishes:
How do you know when this Teriyaki Chilli Salmon is cooked?
To check the Salmon, lift a flake or two in the middle and see if it’s cooked through. If not, cook for a further 5 minutes and check again.
Standard advice here in the UK is to cook food until it has reached 70°C and stayed at that temperature for 2 minutes. This is to keep your family safe.
How long can you keep this Teriyaki Chilli Salmon in the fridge?
Once you’ve put it out, ideally you should eat it within 4 hours.
If you allow any leftovers to cool, make sure to refrigerate in a container with a lid and chill. You can keep leftovers of Teriyaki Chilli Salmon in the fridge for approximately 3 days.
Can I freeze this Teriyaki Chilli Salmon?
You can freeze the Salmon from this recipe, but the noodles won’t freeze well. If you are freezing the fish please remember to do the following;
- Freeze it as soon as it is cold enough.
- Use a container or bag that is suitable for freezing.
Don’t forget to add a label with what it is, and on what date you put it in the freezer!
How do I reheat this Teriyaki Chilli Salmon?
From chilled: Place in a microwave proof container with loosely fitting lid and heat for 4-7 minutes until piping hot.
From frozen: Allow to defrost, and heat covered in the microwave for 3-5 minutes then stir. Cook for a further 5-7 minutes until piping hot.
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Teriyaki Chilli Salmon
Our fakeaway Teriyaki Chilli Salmon is coated in a slimming-friendly, Asian-style glaze that’s really simple to rustle up from scratch.
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Prep Time
15 MINS
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Cook Time
25 MINS
- KCals 546
- Carbs 29G
Looking for Slimming World Syns or Weight Watchers (WW) Points?
With ever-changing plans and point calculations, we have made the decision to remove WW Points from the website - referring to your individual plan or advice from your consultant is always going to give the most accurate results.
—
We agreed with Slimming World to remove their trademarked terms from our website
Instructions
- Spray a wok or large frying pan with low-calorie cooking spray, and set on a medium heat. Add the ginger and garlic and fry for 2-4 minutes until they become aromatic. Add in the soy sauce, fish sauce, rice vinegar, granulated sweetener, tomato puree, lime juice and dried chilli flakes. Add the stock cube to the boiling water and stir until dissolved. Pour into the pan. Increase the heat to high and cook for 10 minutes, stirring often.
- While you wait for the sauce to reduce, boil a kettle of water, and pour into a large bowl. Submerge the noodles and set aside. Preheat your oven to 200°C, ready for the salmon.
- Tip the reduced sauce into a jug (you’ll use half for the salmon and half for the noodles). Wipe down the frying pan, spray with low-calorie cooking spray and add to a medium heat. When the pan is VERY hot, add the salmon, skin-side down. Leave the salmon alone for 5 minutes – don't shake the pan or touch them, just leave them to sizzle!
- Once you start to see the corners of the salmon curl up, it's time to tip in the half of the sauce that you put aside. It will spit and bubble, so be careful! Baste the salmon with some of the sauce and place in the preheated oven for 10 minutes
- Now it's time to make the noodles! Drain the noodles off and set them aside to use shortly.
- Spray a wok or frying pan with low-calorie cooking spray and set on a medium heat. Add the peppers and spring onion and fry for 5-6 minutes, until softening. Add the mangetout and sugar snap peas, and cook for a further 3-4 minutes.
- Add the drained noodles and the rest of the sauce, stirring everything together. Add the pak choi and turn the heat down to a simmer.
- Chop up the lime. Slice 3 times (to make 2 slices) and then cut the ends in half to make wedges.
- To check on the salmon, lift a flake or 2 in the middle and see if it's cooked. It probably won't be quite ready, so add a lime slice to the top of each fillet. Baste with the sauce and put back in the oven for a further 5 minutes. You'll notice the sauce will have gone nice and sticky...this is what we want!
- Check the salmon again; it should be ready to serve. Plate up the noodles first, then top with the salmon and some of the sauce. Garnish with the lime wedges.
If you’ve made Teriyaki Chilli Salmon and love it, let us know by sharing a photo and tagging us on Instagram or in our Facebook group!
14 comments
See what others have to say
DelFriday 12th March 2021
Absolutely delicious. Loved it. Can’t wait to do it again.
HollyMonday 15th March 2021
Hey Del, thanks so much for getting in touch, we are glad to hear you enjoyed this recipe!
Ella DarbySaturday 20th February 2021
Really tasty recipe, but the quantities of veg seemed far too much for two people. Could easily use one pepper and 75g of each the sugar snap peas and mangetout. Will definitely cook it again though!
HollyThursday 25th February 2021
Hey Ella, if you feel there is too much veg in this recipe you can reduce the amount down and alter the calories accordingly, hope that helps!
Bev ThompsonThursday 4th April 2019
I made this tonight, but once the salmon was cooked in the oven the half portion of sauce with it wasn’t ‘nice and sticky’ but dried/burnt on to the pan, apart from what was actually on the salmon. I couldn’t baste it part way thru cooking as it was already burnt on. Any thoughts on why? Is 190 deg too hot? (New, fan assisted oven). Thanks.
Emma TSunday 7th April 2019
Hi Bev,
It sounds like your oven was a little on the hot side! It’ll probably be worth trying it again on a lower heat ????
Trisha PowellTuesday 26th February 2019
Just made this recipe and it was absolutely gorgeous. Thank you so much for this, I now have a new recipe to add to my collection…nom nom nom!!!
BethFriday 30th March 2018
I made this for my dad and my boyfriend. They both loved it and kept telling me how amazing it tasted. My boyfriend hates fish so made his with chicken and it worked just as well 🙂
DebsTuesday 20th February 2018
This sounds lovely apart from the salmon bit! Could you use chicken instead please?
Stef McQuillanTuesday 13th February 2018
I absolutely love this dish, especially since I’m not a salmon fan! I have made it about 4 times never disappointed. Thanks for another great recipe. ????
AgnesThursday 1st February 2018
Can you freeze the sauce?
SamThursday 20th September 2018
Did you freeze it? Did it work? I’m thinking of making and freezing a batch.
Anita GregoryMonday 13th February 2017
This was so tasty every bit as good as a takeaway, maybe even better????
KateTuesday 14th February 2017
Hi Anita
The good thing is you know exactly what is in it!
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