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Close up of a fork flaking salmon fillets in a microwave salmon parcel with vegetables and teriyaki sauce.

Teriyaki Microwave Salmon Parcels

This quick and healthy recipe uses the microwave to steam salmon with teriyaki sauce and fresh vegetables in parchment paper. It’s ready in minutes with minimal cleanup.
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Course: Dinner
Cuisine: Japanese
Keyword: microwave salmon parcels
Prep Time: 3 minutes
Cook Time: 7 minutes
Total Time: 10 minutes
Servings: 2
Calories: 365kcal
Author: Kate | You Say Potatoes

Equipment

  • Microwave

Ingredients

For the Teriyaki Sauce (or use store bought):

  • 3 tablespoons soy sauce
  • 1 tablespoon honey or brown sugar
  • 1 tablespoon rice vinegar
  • 1 tablespoon sesame oil
  • 1 clove garlic minced
  • ½ teaspoon grated ginger or ¼ teaspoon ground ginger

For the Salmon Parcels:

  • 2 skinless salmon fillets 4 oz each
  • 1 cup snap peas
  • 1 red bell pepper deseeded and thinly sliced
  • Salt and pepper to taste
  • 1 teaspoon sesame seeds for garnish

Instructions

For Teriyaki Sauce (if not using store bought)

  • In a small bowl, whisk together the soy sauce, honey (or brown sugar), rice vinegar, sesame oil, garlic, and ginger. Simmer for a few minutes in a frying pan.
    Alternatively, you can make the teriyaki sauce in the microwave. Mix together in a microwave safe bowl, and also whisk in ½ teaspoon cornstarch. Microwave for about 1 minute to heat and thicken slightly.

For the salmon parcels

  • Cut two large sheets of parchment paper.
  • Place one salmon fillet in the center of each parchment sheet, then surround it with the snap peas and sliced bell pepper.
  • Drizzle 1–2 tablespoons of the teriyaki sauce over each salmon fillet and the vegetables.
  • Lightly season with salt and pepper and sprinkle with the sesame seeds.
  • Fold the parchment paper over the salmon and vegetables, then fold the edges tightly to form a sealed packet. Ensure no steam can escape during cooking, but leave room for the steam/air to circulate.
  • Place a parchment packet on a microwave-safe plate. Microwave on high power for 5 minutes or until the salmon is cooked, depending on the thickness of the salmon (adjust by 30-second intervals if needed).
  • The parchment will puff up as it steams. Check for doneness by carefully opening the packet (watch for steam) and ensuring the salmon flakes easily with a fork.
  • Repeat with the second packet if your microwave cannot accommodate both at once. Cook for a few minutes longer if cooking two at once.
  • Pair with steamed rice or noodles for a complete meal.
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Notes

  1. Use high-quality salmon for the best flavor and texture.
  2. Don’t overcook the salmon—microwave times may vary based on thickness.
  3. Seal the parchment tightly to trap steam for even cooking.
  4. Experiment with vegetables—firmer veggies might need a minute longer to cook.
  5. Taste the teriyaki sauce before adding to adjust sweetness or saltiness as needed.

Nutrition

Calories: 365kcal | Carbohydrates: 10g | Protein: 39g | Fat: 19g | Saturated Fat: 3g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 7g | Cholesterol: 94mg | Sodium: 1588mg | Potassium: 1127mg | Fiber: 3g | Sugar: 5g | Vitamin A: 2464IU | Vitamin C: 106mg | Calcium: 64mg | Iron: 3mg

The nutritional information provided is approximate and can vary depending on several factors, so is not guaranteed to be accurate. Please see a registered dietician for special diet advice.