If you’re looking for a quick, high-protein meal that tastes incredible AND fits perfectly into a healthy lifestyle, this Sweet Chilli Salmon is one of the easiest recipes you can make. It takes less than 20 minutes from start to finish, has a balance of sweet heat, and delivers around 100 grams of protein in a single batch (great for meal prep or sharing).
This version is beginner-friendly, requires minimal ingredients, and works in the oven, air fryer, or pan.
⭐ Why You’ll Love This Recipe
- Protein-packed — about 100g protein total (2 large fillets).
- Low effort — 5 minutes prep, 12 minutes cook time.
- Healthy — rich in omega-3 fats, clean carbs, and simple ingredients.
- Versatile — great with rice, veggies, or a salad bowl.
- Perfect for fitness goals — high protein, high nutrients, full flavor.
🛒 Ingredients (Serves 1–2)
To reach approximately 100g of protein, use:
Protein Component
- 2 large salmon fillets (each 200g raw weight)
Raw salmon has around 22–25g protein per 100g, so two 200g fillets = 88–100g protein depending on brand/type.
Sauce
- 3 tbsp sweet chilli sauce
- 1 tbsp soy sauce
- 1 tbsp lime juice or lemon juice
- 1 tsp garlic (minced)
- 1 tsp ginger (optional but recommended)
- Salt & pepper to taste
For Serving (optional)
- Steamed rice
- Green beans or tenderstem broccoli
- Sesame seeds
- Fresh coriander
🔪 Step-by-Step Instructions
Perfect for beginners and quick weeknight meals.
Step 1 — Preheat Your Oven
Set your oven to 200°C (400°F).
If using an air fryer: 190°C (375°F).
Step 2 — Prepare the Salmon
Pat the salmon fillets dry with a paper towel.
This helps the glaze stick better and improves browning.
Place fillets on a baking tray lined with parchment.
Lightly season both sides with:
- Salt
- Pepper
Step 3 — Make the Sweet Chilli Glaze
In a small bowl, mix together:
- 3 tbsp sweet chilli sauce
- 1 tbsp soy sauce
- 1 tbsp lime or lemon
- 1 tsp minced garlic
- 1 tsp ginger
Stir until combined.
It should be glossy, slightly runny, and aromatic.
Step 4 — Coat the Salmon
Spoon the glaze generously over the fillets.
Make sure the tops are fully covered — salmon absorbs flavor beautifully.
Leave 2 tsp of glaze aside for later.
Step 5 — Bake the Salmon (12–14 minutes)
Place the tray in the oven.
Cooking Time Guide:
- 200g fillet → 12 minutes (juicy)
- Well done → 14–15 minutes
The salmon should flake easily with a fork.
Avoid overcooking — it dries out fast.
Step 6 — Finish With the Remaining Glaze
Once the salmon is done, brush the leftover glaze on top while it’s hot.
This adds shine + flavor depth.
Optionally finish with:
- Sesame seeds
- Lime squeeze
- Coriander
🍽️ Serving Ideas
Here are simple high-protein, healthy pairings:
- Rice + steamed veggies
- Quinoa bowl
- Stir-fried greens
- Fresh salad with avocado
- Air-fried sweet potatoes
🔥 Tips for Perfect Sweet Chilli Salmon
- Don’t overcook it — salmon should stay slightly pink in the center.
- Add spice — mix a little sriracha into the glaze.
- Meal prep friendly — stays fresh 2–3 days in the fridge.
- Air fryer method — cooks evenly & faster.
- Use skin-on salmon for best moisture and flavor.
🧮 Nutrition Breakdown (Approx.)
For 2 × 200g salmon fillets (raw weight):
| Item | Amount |
|---|---|
| Protein | 88–100g total |
| Calories | 650–760 kcal |
| Carbs | 15–20g (from sauce) |
| Healthy fats | 40–50g (omega-3 rich) |
To perfectly hit 100g protein, choose salmon fillets with 24–25g protein per 100g, which is common.
If you want EXACT macros, I can calculate based on the salmon brand you use.
📝 Final Thoughts
This Sweet Chilli Salmon recipe is everything a healthy lifestyle meal should be: simple, full of flavor, and packed with protein. Whether you’re building muscle, eating cleaner, or just craving something delicious, this dish fits into almost any fitness routine.
