Healthy Teriyaki Salmon Bowl

5 from 6 votes

Healthy Teriyaki Salmon Bowl

This nutritious Teriyaki Salmon Bowl has it all: it's high in protein, offers a healthy dose of fiber, and it's rich in omega-3 fatty acids. We love it as a healthy dinner option, but it's also meal-prep friendly for quick and convenient lunches! This one recipe can last a person 4 days for easy lunches or ready-to-eat dinners.

Prep Time15

Cook Time25

Total Time40

Course: Main Course

Cuisine: Asian-Inspired

Servings: people

Author: Dana Sandonato

Ingredients

Salmon

1 lb salmon fillets I like using Atlantic salmon: Faroe Island, King, or Chinook

Grains

1 cup uncooked grains I like using forbidden black rice, but you can use any rice, as well as quinoa or farro.

Salmon Marinade

1/4 cup teriyaki sauce, plus more for drizzle
1 TBSP sesame oil
2 TBSP low-sodium soy sauce
2 cloves of garlic, grated or finely minced
1 tsp grated ginger
2 limes; 1 juiced and 1 cut into wedges for serving.

Vegetable Medley

1 regular cucumber or 4 mini cucumbers, thinly sliced
1 sweet bell pepper (red, orange, or yellow), cut into thin strips
2 cups thinly sliced red cabbage Preferably sliced on a mandolin
1 cup julienned carrots
2 TBSP rice vinegar
1 TBSP sesame oil

Additional Toppings

1 avocado, cubed
Scallions, for garnish
Sesame seeds, for garnish

Sweet & Spicy Sriracha Honey Yogurt Sauce (optional)

1/2 cup plain Greek yogurt Chobani is my choice
1-2 TBSP Sriracha sauce More or less depending on your heat preference
1 TBSP honey
1 tsp rice vinegar

Instructions

Basic Prep

Start by preparing your grains as per the directions on the package. Once the grains are done cooking, remove them from the heat but keep them covered to keep them warm.
Note: I used forbidden black rice here which requires a thorough rinse and a bit more cook time than rice, so be sure to time things appropriately or cook your grains in advance. You could also use one of those microwaveable rice pouches that take 90 seconds to cook to speed things up!
Place the cut up carrots, cucumbers, bell peppers, and red cabbage into a small mixing bowl. Sprinkle with some sesame seeds if you wish, and add 1 TBSP of sesame oil and 1 TBSP of rice vinegar. Toss to coat and set aside.
In a large mixing bowl, whisk together the 1/4 cup teriyaki sauce, 1 tablespoon of sesame oil, 2 tablespoons of low-sodium soy sauce, the juice of 1 lime, the grated garlic, and the grated ginger. When well blended, place the cubed salmon into the bowl, toss to coat, and set it aside.

Cooking & Assembly

Oven method: Preheat to 425º F. Spread the marinated salmon cubes onto a parchment-lined baking sheet, pop it in the oven, and bake for 10 minutes or until the salmon registers an internal temperature of 140-145º F (using a meat thermometer).
Air fryer method: Give the bottom of the air fryer basket a quick spray with cooking oil and place the marinated salmon cubes into the basket. Air fry them at 350º F for 6 minutes or until the salmon registers an internal temperature of 140-145º F.
While the salmon cooks, if you're making the sweet & spicy sauce, do it now. Just mix all of the ingredients for it in a small bowl until well combined. Taste and adjust heat or sweetness to your preference.
Place the grains into bowls creating somewhat of a bed for everything else, then top with the veggies, salmon, avocado, and any other toppers you might be using. Drizzle some extra teriyaki sauce over the salmon, garnish the bowls with scallions, sesame seeds, and the yogurt sauce if you made it. Squeeze some fresh lime juice over everything before digging in.

Notes

For extra flavor, cook your grains in broth instead of water.

Using a mandolin to slice your vegetables will make prep quicker and easier and will help you keep everything uniform.

Nutrition