DinnerLunchHigh proteinMeal prep

Teriyaki Salmon and Edamame Rice Bowls

Name: Teriyaki Salmon and Edamame Rice Bowls
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 4 bowls
Ingredients: 600g 4 fillets salmon fillets; 200g shelled edamame, frozen; 240g jasmine or short-grain rice, uncooked; 300g broccoli florets; 4 tbsp soy sauce; 2 tbsp mirin; 1 tbsp honey; 1 tbsp rice vinegar; 2 cm piece fresh ginger, grated; 1 clove garlic, grated; 1 tsp cornstarch; 1 tbsp sesame seeds; 2 spring onions, sliced

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Salmon fillets glazed in a quick homemade teriyaki, baked while the rice cooks, and packed with edamame and broccoli for four dinners. Salmon and edamame split the protein, so each box lands at 44 grams with the fats coming from the fish rather than the sauce.

Per serving (1 bowl)

44g

Protein

675

Calories

67g

Carbs

24g

Fat

4 bowls15 min20 min

Ingredients

1.3 lbsalmon fillets4 fillets
7 ozshelled edamame, frozen
8 ozjasmine or short-grain rice, uncooked
11 ozbroccoli florets
4 tbspsoy sauce
2 tbspmirin
1 tbsphoney
1 tbsprice vinegar
2 cm piecefresh ginger, grated
1 clovegarlic, grated
1 tspcornstarch
1 tbspsesame seeds
2spring onions, sliced

Steps

1
Cook the rice according to the package and fluff it with a fork.
2
Simmer the soy sauce, mirin, honey, rice vinegar, ginger and garlic in a small saucepan for 2 minutes. Stir the cornstarch into 1 tablespoon of cold water, add it to the pan and cook for 1 minute more until the sauce is glossy and coats a spoon.
3
Preheat the oven to 200°C (400°F). Place the salmon on a lined baking sheet, brush with a third of the sauce and bake for 12 to 14 minutes, until it flakes easily.
4
Meanwhile, steam or boil the broccoli for 4 minutes, adding the edamame for the last 2 minutes. Drain well.
5
Divide the rice, salmon, broccoli and edamame among 4 containers. Spoon the remaining sauce over the salmon and finish with sesame seeds and spring onions. Keeps in the fridge for 3 days.

Try it this way

Swap the salmon for the same weight of chicken thighs, baked for 20 to 25 minutes, and the box keeps its protein while dropping most of the fat.