Salmon arrabbiata tray bake

Written By Kalpi Prasad

A healthy and easy salmon recipe

If you’re looking for a nutritious, flavour-packed meal that the whole family will love, this salmon arrabbiata tray bake ticks all the boxes. Combining omega-3 rich salmon with fibre-packed risoni and antioxidant-rich vegetables, it’s a balanced dish that’s both delicious and nourishing.

(Learn more about the health benefits of salmon from Heart Foundation Australia).

If you enjoy fish recipes, check out our Healthy Garlic Chicken Rice Pilaf for another quick, balanced dinner option.

Ingredients (serves 4)

  • 2 tbsp olive oil

  • 4 (about 150g each) skinless boneless Tassal Fresh Tassie Salmon fillets

  • 305g (1 1/2 cups) dried risoni pasta

  • 3 garlic cloves, crushed

  • 1 tbsp finely chopped fresh rosemary leaves

  • 400g bottle arrabbiata pasta sauce

  • 1 yellow capsicum, deseeded, thinly sliced

  • 60g baby spinach

  • 130g cocktail truss tomatoes

  • 1/3 cup small fresh basil leaves, to serve

  • Lemon wedges, to serve

Method

Step 1
Preheat oven to 200°C (180°C fan-forced). Heat half the oil in a large flameproof baking dish over medium-high heat. Cook salmon, top-side down, for 2 minutes or until golden. Transfer to a plate.

Step 2
Heat remaining oil in dish over high heat. Add risoni, garlic, and rosemary. Cook, stirring, for 1 minute or until aromatic. Add pasta sauce, capsicum, and 625ml (2 1/2 cups) water. Stir until combined. Bring to the boil. Remove from heat. Cover tightly with foil and bake for 12 minutes.

Step 3
Remove foil carefully (beware of steam). Stir in spinach. Arrange salmon, top-side up, on top of risoni mixture, pressing gently into mixture. Arrange tomatoes around salmon. Bake uncovered for 10 minutes or until salmon and risoni are cooked through. Top with basil. Season and serve with lemon wedges.

Why you’ll love this recipe

✔️ Ready in just 30 minutes
✔️ Packed with Mediterranean flavours
✔️ Nutritious – full of protein, healthy fats, and fresh vegetables
✔️ Flexible – swap salmon for barramundi or ling if preferred

(For more Mediterranean diet inspiration, visit Healthline’s guide to Mediterranean eating).

Looking for more comforting meals? Try our Rich Beef Goulash Recipe, perfect for cozy nights.

Nutrition per serving

  • Energy: 2881 kj (689 cal)

  • Protein: 41.9g

  • Total Fat: 33.8g

  • Saturated: 6.8g

  • Carbohydrate: 55.4g

  • Sugars: 11.0g

  • Sodium: 454.1mg

Kalpi Prasad
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