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Sticky Salmon with Broccoli and Rice

A sticky glazed salmon bowl with broccoli and rice for an easy high-protein prep.

Prep time

10 mins

Cook time

25 mins

Serves

Serves 4

Sticky Salmon with Broccoli and Rice

Per serving

Nutrition values are approximate and may vary depending on the brands and quantities used.

Protein

Approx. 48g

Carbs

Approx. 48g

Fats

Approx. 18g

Calories

Approx. 520 kcal

Ingredients

Protein & fresh

  • 4 salmon fillets (about 600g total)
  • 1 large broccoli, cut into florets
  • 4 spring onions, sliced
  • 2 garlic cloves, finely grated
  • 1 thumb-sized piece ginger, finely grated

Cupboard

  • 4 microwave rice pouches (250g each)
  • 4 tbsp reduced-salt soy sauce
  • 2 tbsp honey
  • 1 tbsp sesame oil
  • 1 tbsp rice vinegar or lime juice
  • 1 tsp chilli flakes (optional)

Cook it once. Win the week.

Method

  1. 01

    Heat the oven to 200°C/180°C fan. Stir the soy sauce, honey, sesame oil, vinegar, garlic, ginger and chilli flakes together in a small bowl.

  2. 02

    Heat a large frying pan over a medium-high heat. Sear the salmon skin-side down for 3–4 minutes until the skin is crisp and the flesh is deeply golden.

  3. 03

    Turn the salmon, brush with half the glaze and transfer to the oven for 6–8 minutes, until opaque and flaking in the centre.

  4. 04

    Meanwhile, steam or boil the broccoli for 4–5 minutes until tender with a little bite. Heat the rice according to the packet instructions.

  5. 05

    Divide the rice and broccoli between four bowls. Top with salmon, spoon over the remaining glaze and finish with spring onions.

Keep your prep moving with another high-protein meal.

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