Japanese · Lunch · Dinner
Teriyaki Salmon with Brown Rice and Broccoli
鮭の照り焼き (Sake no Teriyaki)
Tender pan-seared salmon coated in a glossy, gingery homemade teriyaki glaze, served over nutty brown rice with crisp-tender broccoli. It has less sugar and salt than takeaway versions but keeps all the sweet-savoury flavour.
- Prep
- 15 min
- Cook
- 45 min
- Total
- 60 min
- Serves
- 4
Calories come from: Carbs 36% · Fat 37% · Protein 27%
Track it in BerryFit and see how it fits your own daily target. Get the app ›
Ingredients
For 4 servings- 4 fillets (about 140 g each)Salmon fillets, skin-on
- 1 cup185 gBrown rice, uncooked
- 2 cups475 gWater (for rice)
- 5 cups350 gBroccoli florets
- 3 tbsp48 gReduced-sodium soy sauce
- 2 tbsp36 gMirin
- 1 tbsp21 gHoney
- 1 tbsp15 gRice vinegar
- 1 tbsp6 gFresh ginger, finely grated
- 2 cloves6 gGarlic, finely grated
- 1 tspCornstarch
- 3 tbsp45 gWater (for glaze)
- 1 tsp5 gVegetable oil
- 2 medium30 gSpring onions, thinly sliced
- 1 tspSesame seeds, toasted (optional)
Steps
- 1
Rinse the brown rice in a sieve until the water runs clear.
- 2
Put the rice and 2 cups of water in a pot, bring to a boil, then cover and simmer on low for 40 minutes.
- 3
Take the rice off the heat and leave it covered for 5 minutes, then fluff with a fork.
- 4
While the rice cooks, whisk the soy sauce, mirin, honey, rice vinegar, ginger and garlic in a small bowl.
- 5
In a separate cup, stir the cornstarch into the 3 tbsp of water until smooth.
- 6
Pat the salmon fillets dry with paper towel.
- 7
Heat the oil in a large non-stick frying pan over medium-high heat.
- 8
Place the salmon skin-side down and cook for 4 minutes until the skin is crisp.
- 9
Flip the fillets and cook for 2 minutes more.
- 10
Meanwhile, steam the broccoli for 4 to 5 minutes until bright green and just tender.
- 11
Lower the heat to medium and pour the soy mixture around the salmon; let it bubble for 1 minute.
- 12
Stir in the cornstarch mixture and spoon the thickening glaze over the fillets for 1 to 2 minutes until glossy.
- 13
Check the salmon is cooked to 63 °C / 145 °F in the thickest part and flakes easily.
- 14
Serve the salmon over the rice with the broccoli, drizzle with any remaining glaze and scatter over the spring onions and sesame seeds.
Swaps, storage and make-ahead
Swaps
- For a gluten-free version, use gluten-free tamari instead of the soy sauce and choose a mirin labelled gluten-free, since some contain wheat-based ingredients.
- Swap the honey for maple syrup or brown sugar if you don't have honey on hand.
- Use quick-cooking brown rice or pre-cooked microwave brown rice to cut the rice time down.
- Swap the salmon for firm tofu slices, pressed and patted dry, and sear them the same way for a vegetarian version.
Storage
Refrigerate leftovers in airtight containers within 2 hours and eat within 3 to 4 days, reheating the salmon and rice until steaming hot. Cooked rice is best not left out at room temperature, and the salmon is at its best eaten fresh rather than frozen.
Make ahead
Whisk the teriyaki sauce up to 3 days ahead and keep it covered in the fridge, and cook the brown rice a day ahead, cooling it quickly and refrigerating it. Trim the broccoli into florets in advance, then cook the salmon just before serving.
Nutrition values are for the recipe as written.
Track this in BerryFit
Log Teriyaki Salmon with Brown Rice and Broccoli in one tap and see how it fits your remaining calories for today.
Or ask Coach Berry to change it
Allergens and nutrition
Contains: FishSoyGlutenSesame
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (446 g) | Per 100 g | |
|---|---|---|
| Calories | 540 kcal | 121 kcal |
| Protein | 36.1 g | 8.1 g |
| Carbohydrates | 47.1 g | 10.6 g |
| of which sugars | 6.2 g | 1.4 g |
| Fiber | 4 g | 0.9 g |
| Fat | 21.7 g | 4.9 g |
| of which saturated | 4.7 g | 1.1 g |
| Sodium | 548 mg | 123 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
