Teriyaki Chilli Salmon

  • 15MINS
  • 25MINS
  • 615KCAL

This slimming friendly Teriyaki Chilli Salmon recipe has all the amazing flavours but is perfect if you're following Weight Watchers, or if you're calorie counting.

Easy Peasy Teriyaki Chilli Salmon pinchofnom.com
4

NutritionPer Serving

  • Calories615
  • Carbs70g
  • Protein49g
  • Fat11g
  • Saturates3g
  • Sugars15g

Technically this isn’t “Teriyaki” – not in the traditional sense, anyway – but it’s pretty close and waaay more slimming friendly!

Fish is notoriously difficult to cook, but don’t let the lengthy instructions put you off. This is actually a pretty fool proof way of doing it – salmon is very forgiving! It’s really hard to overcook too, due to the sauce that it will cook in while in the oven.

Talking of salmon, you want to make sure yours is boneless, with the skin on and of a decent thickness.

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, but this will add calories so just remember to add them on if you do.

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.

How Weight Watchers friendly is this Teriyaki Chilli Salmon recipe?

  • You need to count 15 Points per portion of this Teriyaki Chilli Salmon recipe if you’re on WW Green.
  • You need to count 10 Points per portion of this Teriyaki Chilli Salmon recipe if you’re on WW Blue.
  • You need to count 10 Points per portion of this Teriyaki Chilli Salmon recipe if you’re on WW Purple.

It’s super tasty and filling so you could easily serve half a portion and enjoy it with extra vegetables or a side salad!

Do you need any special ingredients to make Teriyaki Chilli Salmon?

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Sukrin:1 doesn’t have that strange after taste that a lot of artificial sweeteners do! It also shares the exact same sweetness and weight to sugar – which makes it really easy to substitute in recipes like this Teriyaki Chilli Salmon.

If you are using a powdered sweetener, then please check how it compares to sugar. In some cases you’ll need to use less, as powdered sweeteners weigh less.

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We use Sukrin 1 which is an all-natural granulated stevia sweetener alternative to sugar with zero calories. You can grab Sukrin:1 over on Amazon UK.

That being said you don’t have to use Sukrin – there are lots of other high quality granulated sweeteners available from the supermarket, such as Canderel Sugarly, and Natvia.

How many Calories are in this Teriyaki Chilli Salmon?

There are 615 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

In a wok or large frying pan heat the garlic and ginger in a little low calorie cooking spray. When they become aromatic, add in the soy sauce, fish sauce, rice vinegar, granulated sweetener, tomato puree, lime juice dried chilli flakes, and the vegetable stock. Heat over a high heat 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 190-200°C ready for the salmon.

Step 3

Tip the reduced sauce into a jug (we’re going to use half for the salmon and half for the noodles). Wipe down the frying pan and heat again with a few sprays of low calorie cooking spray. When 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 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 pre-heated oven for 10 minutes.

Step 5

Now it’s time to make the noodles! Drain the noodles off and set aside, we’ll be using them in a mo.

Step 6

Heat up a wok or frying pan with some low calorie cooking spray, and tip in the peppers and spring onion. When the spring onion softens, add the mange tout and sugar snap peas. Cook for a few more minutes.

Step 7

Add the drained noodles and the rest of the sauce – keep stirring. Add the pak choi and turn the heat down.

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

Time to check 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. First plate up the noodles, then top with the salmon, some of the sauce and garnish with the lime wedges!

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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

This slimming friendly Teriyaki Chilli Salmon recipe has all the amazing flavours but is perfect if you're following Weight Watchers, or if you're calorie counting.
  • Prep Time
    15 MINS
  • Cook Time
    25 MINS
  • KCals 615
  • Carbs 70G
WW Points
  • 15 Green
  • 10 Blue
  • 10 Purple

Ingredients

  • 2 fillets salmon
  • low calorie cooking spray
  • 2 nests medium egg noodles
  • 2 peppers red and yellow
  • 1 pak choi chopped
  • 1 bunch spring onions chopped
  • 150 g mange tout
  • 150 g sugar snap peas
  • 1 lime

For the Teriyaki Sauce

  • 2 tbsp dark soy sauce
  • 1 tbsp fish sauce
  • 1 tbsp rice vinegar
  • 1 tbsp granulated sweetener
  • 3 tbsp tomato puree
  • 2 cloves garlic minced
  • 1 tbsp fresh ginger grated
  • 1 lime juice of
  • 1/2-1 tsp dried chilli flakes
  • 300 ml vegetable stock 300ml/1¼ cups boiling water and 1 veg stock cube

We use a fan assisted oven for all of our recipes. Click here for our oven temperature conversion guide.

Please do not screenshot this. Recipes are updated often

Instructions

  1. In a wok or large frying pan heat the garlic and ginger in a little low calorie cooking spray. When they become aromatic add in the soy sauce, fish sauce, rice vinegar, granulated sweetener, tomato puree, lime juice dried chilli flakes, and the vegetable stock. Heat over a high heat for 10 minutes - stirring often
  2. Whilst 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 190-200°C ready for the salmon
  3. Tip the reduced sauce into a jug (we're going to use half for the salmon and half for the noodles). Wipe down the frying pan, and heat again with a few sprays of Low calorie cooking spray. When 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
  4. Once you start to see the corners of the salmon curl up - it's time to tip in 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 pre-heated oven for 10 minutes
  5. Now it's time to make the noodles! Drain the noodles off and set aside, we'll be using them in a mo
  6. Heat up a wok or frying pan with some Low calorie cooking spray, and tip in the peppers and spring onion. When the spring onion softens, add the mange tout and sugar snap peas. Cook for a few more minutes
  7. Add the drained noodles & the rest of the sauce - keep stirring. Add the pak choi and turn the heat down
  8. Chop up the lime - slice 3 times (to make 2 slices) and then cut the ends in half to make wedges.
  9. Time to check 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!
  10. Check the salmon again - it should be ready to serve. First plate up the noodles, then top with the salmon, some of the sauce and garnish with the lime wedges!

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10 comments

See what others have to say

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.

Reply

    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 ????

    Reply

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!!!

Reply

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 🙂

Reply

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