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Salmon Sheet Pan with Spicy Citrus Yogurt Sauce

Updated: Apr 11, 2022

Succulent wild-caught salmon slathered in a tangy, smokey, spicy yogurt sauce made from plain yogurt, orange juice, garlic, cilantro, cumin, chili powder, paprika, and cayenne. The extra sauce is perfectly drizzled over the carrots, cauliflower, and broccoli roasted to perfection and dusted with the same savory spices. All of it comes together quickly and with little effort for a delicious healthy meal. All you need is your sheet pans, an oven, and a blender to put tonight’s dinner together. You can also round out and bulk up the meal a bit by pairing it with a whole-grain side such as quinoa, farro, or wild rice.

Yogurt’s tang, creaminess, and thick texture make it a fabulous ingredient for sauces and marinades. I often substitute in place for sour cream and mayonnaise because it has less fat and more protein. Look for plain yogurt that has no added sugar. Greek yogurt will be much thicker than other varieties. You can also go dairy-free and still get the great flavor and texture. There are plenty of wonderful options out there made from nuts, oats, or coconut milk.

Healthwise this meal is a winner! The omega-3-rich salmon is good for your skin & hair and boasts anti-inflammatory properties as does the broccoli and the yogurt (assuming you keep it low/no sugar). Chronic inflammation is both a symptom and cause for a plethora of ailments including arthritis, asthma, diabetes and obesity. If you’re battling inflammation aim to include 2 or 3 servings of fatty fish like salmon into your meals.

This meal is also packed with protein and healthy fat (salmon & yogurt) and fiber (veggies) to keep you full and aid in weight loss. Finally, the yogurt contains probiotics that help build up healthy bacteria in your gut. This helps with much of daily wellness from metabolism to immunity to mood. Cooking the yogurt can kill off the probiotic elements in the yogurt so add some of the extra sauce atop the finished dish to reap those benefits as well as get an extra flavor punch. (If you have extra sauce, it tastes great as a taco topper or a sauce for scrambled eggs)

Servings: 4 | Easy | Prep: 15 min | Cook 35 – 45 min

Calories: 354 | Protein: 34 g | Fat: 18 g | Carbohydrate: 13 g | Fiber: 4 g | Sugar: 7 g

Potassium: 1092 mg | Vitamin A: 52% | Vitamin C: 89% | Calcium: 72% | Iron: 1%


  1. 4 6 oz filets of salmon

  2. 6 cups veggies

  3. 1 medium head cauliflower, lg floret

  4. 2 cup broccoli, lg floret

  5. 12 oz baby carrots, halved

  6. 1 – 2 tbsp extra virgin olive oil

  7. ¾ cup plain yogurt

  8. ¼ cup fresh cilantro

  9. 1 clove garlic

  10. Zest and juice of an orange (2 tbsp)

  11. ½ tsp cumin

  12. ½ tsp smoked paprika

  13. ½ tsp chili powder

  14. ¼ tsp ground thai chili or cayenne

  15. ½ tsp salt

  16. ½ tsp pepper


Heat oven to 400 F. Prepare the spice mix by blending the cumin, paprika, chili, and cayenne. Next create the sauce adding garlic, yogurt, orange juice & zest, cilantro, 1 tsp of the spice mix, ¼ tsp salt and pepper to a blender or mini food processor. Blend until smooth (there will be bits of cilantro). Taste and add more spice mix, salt, etc as needed. 

Chop the broccoli and cauliflower into large florets and 1/2 the carrots. Toss with the oil and remaining spice mix. Spread the vegetables out in a single layer on a sheet pan and pop in the oven for about 20 minutes until just starting to get browned on the edges and carrots are starting to get tender. 

When the veggies have almost finished, place salmon on another sheet pan with parchment paper and drizzle 1 tbsp of the sauce per filet. Add to the oven with the veggies and bake until just flakey (about 7 minutes for 6 oz filets).

Serve drizzled with more of the reserved sauce. Goes great with a whole grain such as farro or quinoa or brown rice. 

Variations Notes

  1. This sauce makes a great chicken marinade! Sub the salmon for 1.5 lbs boneless, skinless chicken breasts or thighs. Add chicken to a zip top bag, pour ½ the sauce in the bag (reserve the rest) and marinate for 30 minutes – 2 hours. Bake until 165 F inside.

  2. Swap out the veggies – onions, bell peppers, eggplant, mushrooms, and squash would all be great

  3. I used a plain probiotic yogurt. Greek or non-dairy yogurt all work great for this.

  4. Store leftovers in the fridge up to 4 days.

Sheet pan salmon with spicy citrus yogurt sauce plated

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