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High Protein Teriyaki Salmon Bowls - Simple, Flavor-Packed Meal Prep

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Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • For the salmon: 1.5 pounds salmon fillets, skin-on, cut into 4 portions
  • 1 tablespoon avocado or olive oil
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • For the teriyaki sauce: 1/3 cup low-sodium soy sauce (or tamari for gluten-free)
  • 3 tablespoons honey (or maple syrup)
  • 2 tablespoons rice vinegar
  • 1 tablespoon toasted sesame oil
  • 2 cloves garlic, finely minced
  • 1 tablespoon fresh ginger, grated
  • 1 tablespoon cornstarch
  • 1/3 cup cold water
  • Optional: 1–2 teaspoons Sriracha or red pepper flakes for heat
  • For the bowls: 3 cups cooked brown rice or quinoa (about 1 cup uncooked)
  • 2 cups broccoli florets
  • 1 red bell pepper, sliced
  • 1 cup snap peas or edamame (shelled)
  • 1 medium carrot, peeled into ribbons or thinly sliced
  • 1 tablespoon oil for sautéing
  • To finish: 2 green onions, thinly sliced
  • 1 tablespoon sesame seeds
  • Lime wedges (optional)

Method
 

  1. Cook your base: Make brown rice or quinoa according to package directions. Fluff and keep warm. This is the foundation of your bowl.
  2. Whisk the teriyaki: In a small bowl, mix soy sauce, honey, rice vinegar, sesame oil, garlic, ginger, and optional heat. In another cup, stir cornstarch into cold water until smooth. Set both aside.
  3. Season the salmon: Pat salmon dry. Rub with oil, salt, and pepper. Dry salmon sears better and helps the glaze stick.
  4. Sear the salmon: Heat a large nonstick or cast-iron skillet over medium-high. Place salmon skin-side down and cook 4–5 minutes until the skin is crisp and the sides turn opaque about halfway up.
  5. Flip and glaze: Flip the salmon and cook 1 minute. Pour in the soy mixture and bring to a gentle bubble. Stir in the cornstarch slurry and simmer 1–2 minutes, spooning sauce over salmon until glossy and just cooked through.
  6. Sauté the veggies: In a second pan, heat oil over medium-high. Add broccoli and bell pepper; cook 3 minutes. Add snap peas and carrot; cook 2 more minutes. Season with a pinch of salt. You want crisp-tender, not mushy.
  7. Assemble the bowls: Add a scoop of rice or quinoa, top with vegetables, then the salmon. Spoon extra teriyaki over everything. Finish with green onions, sesame seeds, and a squeeze of lime if you like.
  8. Check doneness: Salmon should flake easily and reach about 125–130°F for medium. Pull earlier for slightly more rare, or cook to your preference.