Salmon Teriyaki Rice Bowl
A salmon teriyaki rice bowl at home takes about 25 minutes and lands around 650 calories with 43g of protein, so it sits right in the maintain range without any counting. You pan-sear the salmon for 3 to 4 minutes a side until it gets a golden crust, then glaze it with a quick homemade teriyaki that uses far less sugar than the bottled stuff. Pile it over rice with edamame and greens and you have a balanced bowl that works just as well for lunch as for dinner. If you have a fillet but are not sure what to build around it, tell Pann the one thing you have and it builds the meal around it, sized to your goal, then walks you through it.
You need
- Nonstick skillet
- Small saucepan
- Fine grater or microplane
- Rice cooker or small pot
Ingredients
For 2 servings
- 300g (2 fillets) (10.5 oz) skinless salmon fillets
- 130g (2/3 cup) white rice, uncooked
- 260ml (1 cup plus 2 tbsp) water, for the rice
- 160g (1 cup) shelled edamame, frozen
- 120g (4 cups loosely packed) baby spinach or bok choy
- 60ml (4 tbsp) low-sodium soy sauce
- 30ml (2 tbsp) mirin
- 20g (1 tbsp) honey
- 10g (1 tbsp) fresh ginger, grated
- 2 cloves garlic, minced
- 5g (1 tsp) cornstarch
- 10ml (2 tsp) toasted sesame oil
- 5g (2 tsp) sesame seeds, to finish
- 2 stalks spring onion, sliced, to finish
How to cook
Rinse 130g white rice until the water runs clear, then cook it in a rice cooker or a covered pot with 260ml water for about 12 minutes. Leave it to rest with the lid on while you cook everything else.
In a small saucepan, whisk together the soy sauce, mirin, honey, grated ginger and minced garlic. Bring to a gentle simmer over medium heat.
You want it just bubbling around the edges and smelling sweet and savoury, not boiling hard.
Stir the cornstarch into 1 tablespoon of cold water, pour it into the pan, and simmer for 1 minute until the sauce coats the back of a spoon. Take it off the heat.
Pat the salmon fillets very dry and season with a pinch of salt. Heat the sesame oil in a nonstick pan over medium-high, lay the fillets in, and sear the first side for 3 to 4 minutes without moving them.
Leave them alone until the edges turn opaque and a golden crust forms, that is when they release cleanly from the pan.
Flip the salmon and cook for 2 to 3 more minutes, until it flakes easily and reaches about 52C in the middle for a moist centre. Spoon a few tablespoons of teriyaki over the top and let it bubble around the fish.
The glaze should turn glossy and cling to the salmon almost straight away on the hot fillet.
Add the edamame and greens to the same pan for the last minute, tossing until the greens just wilt and the edamame is heated through.
Fluff the rested rice and divide it between two bowls. Add the salmon, edamame and greens, drizzle with the rest of the teriyaki, and finish with sesame seeds and sliced spring onion.
Why it fits a maintain goal
- At about 650 calories this bowl lands in the middle band, enough to refuel and feel full without tipping into a surplus or a hard cut.
- The 43g of protein comes mostly from the salmon, with the edamame topping it up, so you stay satisfied for hours and hold onto muscle on a maintain week.
- Making the teriyaki yourself with a spoon of honey keeps the carbs moderate and steady, where a bottled sauce would pile on hidden sugar.
Cooking guides
Pann is your AI cooking assistant: tell it what you've got and it builds the meal around it, quietly sized to your maintain goal. No food database, no log spiral.