TERIYAKI SALMON BROWN RICE BOWL
The teriyaki salmon brown rice bowl is a delicious and well-balanced meal that blends the rich, umami flavours of grilled salmon with nutty brown rice and crisp, vibrant vegetables. The salmon, coated in a slightly sweet and savoury teriyaki glaze, pairs perfectly with the hearty base of brown rice. Steamed broccoli and shredded carrots add freshness, crunch and vital nutrients, making this dish both satisfying and wholesome. This meal is packed with protein, fibre and essential vitamins, and it supports muscle recovery, digestion and overall health and wellbeing. Whether enjoyed as a quick lunch, nutritious dinner, or a meal-prep staple, this bowl is a perfect combination of taste and nourishment. Light yet filling, it provides long-lasting energy and can be easily customised to suit dietary preferences. A must-try for those who love simple yet flavourful Japanese-inspired meals.
RECIPE CATEGORY
Dinner
SERVING SIZE
1 serving
CUISINE
Japanese
PREPARATION/TECHNIQUES
Grill, Steam, Sauté, Marinate
OCCASION/HOLIDAY
Weeknight Dinner, Meal Prep, Summer, Healthy Eating
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Low Fat, Quick & Easy
DISH TYPE
Rice Bowl
INGREDIENTS OF TERIYAKI SALMON BROWN RICE BOWL
- 50g brown rice, cooked
- 80g salmon fillet, grilled
- 20g broccoli, steamed
- 10g carrots, shredded
- 1 tbsp teriyaki sauce
- ½ tsp sesame seeds (optional, for garnish)
- 1 tbsp spring onions, chopped (optional, for garnish)
FULL NUTRITIONAL INFORMATION
- Calories 320 kcal
- Protein 32g
- Carbohydrates 28g
- Fibre 4g
- Fat 9g
- Saturated Fat 1.5g
- Sodium 450mg
- Sugar 5g
PREPARATION FOR TERIYAKI SALMON BROWN RICE BOWL
- Prepare The Rice: Rinse the brown rice under cold water to remove excess starch. Cook according to package instructions until tender. Let it cool slightly before serving.
- Marinate The Salmon: Pat the salmon fillet dry and coat it lightly with half of the teriyaki sauce. Allow it to marinate for at least 10 minutes to absorb the flavours.
- Grill The Salmon: Heat a non-stick grill pan over medium heat. Cook the salmon for 3-4 minutes on each side or until golden brown and cooked through. Let it rest before flaking into bite-sized pieces.
- Steam The Broccoli: Steam the broccoli for 3-4 minutes until tender yet crisp. Avoid overcooking to preserve nutrients and maintain its vibrant green colour.
- Assemble The Bowl: Add the cooked brown rice as a base. Arrange the grilled salmon, steamed broccoli, and shredded carrots on top, ensuring even distribution for a balanced bite in every spoonful.
- Drizzle With Teriyaki sauce: Pour the remaining teriyaki sauce over the ingredients for extra flavour and moisture.
- Garnish And Serve: Sprinkle sesame seeds and spring onions if using. Serve immediately and enjoy a well-balanced, protein-rich meal.
PREP TIME
10 minutes
COOKING TIME
15 minutes
TIPS FOR TERIYAKI SALMON BROWN RICE BOWL
- Marinate For Flavour: Let the salmon sit in the teriyaki sauce for at least 10 minutes to deepen the taste.
- Prepare Rice In Advance: Cooking brown rice ahead of time saves effort and enhances texture.
- Use A Non-Stick Pan: Lightly oil the grill pan to prevent the salmon from sticking.
- Low-Sodium Option: Opt for a low-sodium teriyaki sauce to keep the dish heart-healthy.
- Perfectly Steamed Broccoli: Steam broccoli just until tender to retain nutrients and colour.
- Crispier Salmon: For a crispier finish, broil the salmon for the last minute of cooking.
- Extra Texture: Toasted sesame seeds add crunch and enhance the nutty flavour of the dish.
VARIATIONS IN TERIYAKI SALMON BROWN RICE BOWL
- Low-Carb Option: Swap brown rice for cauliflower rice for a lower-carb alternative.
- Extra Protein: Add a soft-boiled egg or tofu to increase protein content.
- Gluten-Free Alternative: Ensure you use gluten-free teriyaki sauce.
- Spicy Kick: Drizzle sriracha or sprinkle red pepper flakes for extra heat.
- Citrus Twist: Squeeze fresh lime juice over the dish before serving for a refreshing zing.
- Nutty Flavour: Add a handful of chopped cashews or almonds for added crunch and richness.
- Extra Greens: Toss in steamed spinach, bok choy, or edamame for an extra veggie boost.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 3 days. Keeping the rice and salmon separate helps maintain texture when reheating.
- Freezing: Freeze cooked salmon and rice separately for up to 1 month. Avoid freezing fresh vegetables, as they may become mushy upon thawing.
- Reheating: Warm in the microwave for 1-2 minutes, adding a splash of water or extra teriyaki sauce to prevent dryness. For best results, reheat the salmon in a pan for a few minutes to retain its texture.
- Meal Prep Tip: Prepare individual portions in meal prep containers for quick, ready-to-eat meals throughout the week.