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High protein low calorie teriyaki salmon bowl with glazed salmon broccoli edamame cucumber carrots and sesame seeds over rice

High Protein Low Calorie Teriyaki Salmon Bowls

Tender baked salmon with a glossy homemade teriyaki glaze served over fluffy rice with crisp fresh vegetables. High in protein, light in calories, and ready in under 30 minutes.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 bowls
Course: Dinner, Lunch, Main Course
Cuisine: Asian, Japanese-American
Calories: 475
Ingredients Equipment Method Notes

Ingredients
  

  • 4 skin-on salmon fillets 4 to 6 oz each
  • salt and black pepper to taste
  • 0.33 cup low-sodium soy sauce or tamari
  • 2 tbsp rice vinegar or apple cider vinegar
  • 1.5 tbsp honey or maple syrup
  • 1 tsp sesame oil
  • 2 cloves garlic minced
  • 1 tsp fresh ginger grated, or 1/4 tsp ground ginger
  • 2 tsp cornstarch mixed with 2 tsp cold water
  • 2 cups cooked jasmine, brown, or cauliflower rice divided between 4 bowls
  • 2 cups broccoli florets steamed or sauteed
  • 1 cup shelled edamame
  • 1 cup cucumber thinly sliced
  • 1 cup carrots shredded or julienned
  • 2 green onions sliced
  • 1 tbsp sesame seeds
  • lime wedges and red pepper flakes optional for serving

Equipment

  • Oven or air fryer
  • Small saucepan
  • Parchment-lined baking sheet
  • Mixing bowls

Method
 

  1. Cook rice according to package directions. Steam or saute broccoli for 4 to 5 minutes until bright green and just tender. Slice cucumber, shred carrots, and slice green onions. Set aside.
  2. In a small saucepan over medium heat, whisk together soy sauce, rice vinegar, honey, sesame oil, minced garlic, and grated ginger. Bring to a gentle simmer. Stir cornstarch into cold water until fully dissolved, then whisk into the saucepan. Simmer 1 to 2 minutes stirring constantly until glossy and thick enough to coat the back of a spoon. Remove from heat.
  3. Pat salmon fillets completely dry with paper towels. Season lightly with salt and pepper. Brush a thin layer of teriyaki sauce over the top of each fillet.
  4. To bake: place on a parchment-lined baking sheet and bake at 400 degrees F for 10 to 12 minutes until just opaque and flakes easily with a fork. To air fry: cook at 390 degrees F for 7 to 9 minutes. Pull the salmon slightly early as it continues cooking from residual heat.
  5. Immediately brush a second coat of teriyaki sauce over the hot salmon for a glossy finish. Reserve remaining sauce for drizzling over the assembled bowls.
  6. Divide rice between four bowls. Arrange broccoli, edamame, cucumber, and carrots around the bowl. Place one salmon fillet per bowl or flake over the top. Drizzle with extra teriyaki sauce and sprinkle with sesame seeds and green onions. Serve with lime wedges if desired.

Notes

Do not overcook the salmon; pull it when it just flakes and looks opaque. Dry the fillets thoroughly before seasoning for better glazing. Use low-sodium soy sauce to keep calories in check. Tamari makes this gluten-free. Store all components separately for up to 3 days. Reheat salmon at 50 percent microwave power. Teriyaki sauce keeps in the fridge for up to one week.