This Asian inspired bowl with moist and soft jasmine rice, spicy broccoli and sugar snap peas and a juicy salmon fillet is a delicious, nutritious, and well-balanced meal. It’s not only a quick and easy dinner idea, but also a great make ahead meal prep recipe. And this rice bowl recipe is ready in less than 20 minutes. So, without any further ado, let’s dive right into this delicious and nutritious bowl recipe!jump to recipe
Why is this bowl healthy and nutritionally balanced?
The reason why this bowl is such a healthy meal is because of its nutritious ingredients. The broccoli provides our body with abundant minerals such as calcium, magnesium, zinc, iron, and potassium. But of course, it’s also full of vitamins, especially vitamins C, E, and K. Plus, the sugar snap peas are bursting with vitamin C, too. And – quite unlike other legumes – they won’t cause any bloating. Salmon, on the other hand, is one of the best sources of omega-3s. These omega-3 polyunsaturated fatty acids have a positive effect on the health of our heart. And it’s also important for the performance of our brain as well as our vision.
On the other side, this salmon broccoli rice bowl is also a well-balanced meal thanks to its macronutrient composition. In keeping with the Plate Method, about half of this bowl consists of our spicy broccoli vegetables. About a quarter consists of the jasmine rice, as a supplier of satiating carbohydrates. And the last quarter is taken up by the salmon, which not only provides essential fatty acids, but also around 25 grams of protein. Thus, all the important nutrients are covered, and we are provided with valuable minerals and vitamins.
The quantities in this recipe are for two servings. However, you are welcome to double or triple them, depending on how many people you are cooking for. Besides, this salmon broccoli rice bowl is the perfect make ahead recipe. All ingredients can be stored separately or together in the fridge for several days.
Ingredients for the oven baked salmon:
- two salmon fillets (e.g. Norwegian farmed salmon) – about 125 grams or 4.4 ounces
- two teaspoons of soy sauce
- one teaspoon of Dijon mustard
- one teaspoon honey
- 200 grams or 7 ounces broccoli or Chinese broccoli and twoe tablespoons of water
- 200 grams or 7 ounces of sugar snap peas (fresh or frozen)
- one clove of garlic and some fresh ginger
- two teaspoons of soy sauce, two teaspoons of oyster sauce, one tablespoon of water, one teaspoon of coconut blossom sugar
- 120 grams or 4.4 ounces of uncooked jasmine rice or one bag of microwave rice
Alternatives & Variations
If you want to speed things up, you can go for a bag of microwave rice. Instead of cultured salmon, you can also use two wild salmon fillets. However, these are much lower in fat and therefore contain very little of those valuable omega-3 fatty acids. And instead of sugar snap peas, feel free to use another vegetable of your choice, such as mushrooms or bell peppers.
Salmon Broccoli Rice Bowl with Oven Baked Salmon
I love making oven baked salmon. Since salmon is a very fatty fish, I usually prefer it to do it this way, because I won’t need any extra oil as I would do when frying the fish in a pan. And this recipe for oven baked salmon could not be easier. First, you’ll place the salmon fillets on some aluminum foil. Next, you’ll mix all those ingredients for the marinade which are some soy sauce, mustard and honey and spread it over your salmon fillets. Then you can put the salmon in the preheated oven and let it bake at 200°C or 400°F for about 15 minutes.
How to make the veggies
While the salmon is baked in the oven, you can move on the veggie part of your salmon broccoli rice bowl. Therefore, first wash the broccoli, cut it in the individual roses (if necessary) and put it in a hot pan together with two tablespoons of water. Put a lid on the pan and sauté the broccoli for about three to five minutes over medium-high heat. But don’t forget to give it a toss every now and then to prevent it from burning.
In the meantime, finely dice the garlic and cut the ginger into thin strips. Mix them together with the remaining ingredients for sauce. Once the broccoli is nicely soft but still have a bite, you can add the sugar snap peas and sauté them for a minute or two. Next add the sauce, give it a mix and let the veggies simmer on low heat until the salmon is done.
Once the salmon is done, you can remove it from the oven and serve those juicy salmon filets with the sautéed veggies and some soft and moist jasmine rice.
I hope you like this very easy, tasty, and nutritious salmon broccoli rice bowl! If so, make sure to give it a try. In case that you have any questions or suggestions, feel free to drop them in the comments, or send me a massage via email or Instagram (@julesbalancedrecipes). Also, I’d appreciate your comment and rating on this recipe if you’ve tried it. It’s easy to do via the comments section below this post and it would mean the world to me.
Have fun trying it out and bon appétit,
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Salmon Broccoli Rice Bowl
- baking tray, aluminum foil, oven
- pan (with lid)
- pot/ saucepan or microwave
Oven Baked Salmon
- 2 salmon fillets ~ 125 g or 4.4 oz each
- 2 tsp soy sauce
- 1 tsp Dijon mustard
- 1 tsp honey
- 200 g (Chinese) broccoli ~ 7 oz
- 200 g sugar snap peas ~ 7 oz (fresh or frozen)
- 1 clove of garlic
- small piece of ginger
- 2 tsp soy sauce
- 2 tsp oyster sauce
- 3 tbsp water
- 1 tsp coconut blossom sugar alternatively brown or white sugar
- 120 g jasmine rice ~ 4.4 oz or one bag of microwave rice
- Preheat the oven to 200°C or 400°F.
- Bring a pot or saucepan with plenty of water to boil, rinse the jasmine rice thoroughly and cook it in the water according to package instructions, then drain and leave covered. If using a microwave rice, you can skip this step.
- Meanwhile, whisk together the soy sauce, Dijon mustard and honey. Rinse the salmon fillets under cold water, pat dry and place them on a tray lined with aluminum foil. Brush the fillets with the marinade and bake them in the oven for 15 minutes.
- Meanwhile, wash the broccoli, chop into florets, and put them in a hot pan along with two tablespoons of water. Sauté them with the lid closed for three to five minutes over medium heat, stirring occasionally. Remove the lid, wash the sugar snap peas and add them to the broccoli.
- Peel the garlic and ginger, cut both into fine cubes or thin strips, mix them with soy sauce, oyster sauce, one tablespoon of water and sugar and add the sauce to the vegetables. Turn down the heat to low and let it continue to sauté until the salmon is done.
- Remove the salmon from the oven. Divide the rice and vegetables between two plates and serve them with the baked salmon.
- calories: 548 kcal
fat: 18 g
carbohydrates: 61 g
protein: 37 g