High Protein Low Calorie Teriyaki Salmon Bowls
These Teriyaki Salmon Bowls offer a delicious and balanced meal perfect for busy weeknights. Featuring sweet and savory salmon, fluffy rice, and a creamy miso-ginger drizzle, this dish is both satisfying and packed with nutrients.
Ingredients
For the Salmon & Marinade
- 8 oz wild salmon fillet skin removed, cut into 1-inch cubes
- 2.5 tbsp low-sodium soy sauce or tamari for gluten-free
- 2.5 tbsp rice vinegar mixed with 1 tsp honey
- 2.5 tbsp sake
- 1.5 teaspoons honey
For the Bowls
- 1.5 cup cooked jasmine rice or sticky rice
- Chicken or vegetable broth optional, for cooking rice
- 0.5 cup shelled edamame steamed or thawed
- 2 mini cucumbers cut into half moon chunks
- 1 scallion thinly sliced
- 0.5 teaspoon black sesame seeds or black and white
- Sriracha or chili crisp optional, for garnish
- Optional garnishes/additions shredded carrots, avocado slices, red cabbage, nori (seaweed), julienned bell peppers, steamed broccoli florets, or spinach
For the Creamy Miso-Ginger Drizzle
- 0.25 cup plain Greek yogurt
- 1 teaspoon white miso paste
- 0.5 teaspoon finely grated fresh ginger
- 1 teaspoon water or more to reach desired consistency
Instructions
Marinate the Salmon and Prepare the Drizzle
- In a bowl, whisk together the low-sodium soy sauce, mirin, sake, and honey until well combined. Add the 1-inch salmon cubes and gently toss them, ensuring each piece is thoroughly coated. Refrigerate to marinate for at least 30 minutes, or up to 8 hours, allowing the flavors to develop.
- While the salmon marinates, prepare the creamy drizzle. In a small bowl, combine the plain Greek yogurt, white miso paste, and finely grated fresh ginger. Gradually add water, a teaspoon at a time, whisking continuously until the mixture reaches a smooth, pourable consistency. Set this aside to let the flavors deepen.
Cook the Salmon and Create the Glaze
- When ready to cook, carefully remove the salmon from the marinade, reserving the marinade for later use to create the glaze.
- Air Fryer Option: Preheat your air fryer to 400°F (200°C) and lightly spray the basket or use air fryer parchment. Arrange the salmon cubes in a single layer and air fry for 5–7 minutes, flipping halfway through, until the edges are caramelized and the salmon is cooked through and opaque in the center.Broiler Option: Place the salmon on a rimmed baking sheet lined with nonstick foil, positioning the oven rack about 6 inches below the broiler. Broil the fish for 3 to 4 minutes until it flakes easily and develops a golden hue.
- While the salmon is cooking, pour the reserved marinade into a small skillet over medium-low heat. Bring it to a gentle simmer and let it reduce by half, which usually takes about 3 to 6 minutes, stirring occasionally. It's ready when it thickens enough to coat the back of a spoon. Watch carefully to prevent burning.
Assemble Your Bowls
- Divide the cooked jasmine rice evenly between two bowls.
- Arrange the cooked teriyaki salmon, steamed edamame, and cucumber chunks on top of the rice, creating a balanced bowl.
- Drizzle the rich, reduced teriyaki glaze over the salmon, then spoon over the creamy miso-ginger yogurt drizzle. Finish with a sprinkle of thinly sliced scallions and black sesame seeds, adding sriracha or chili crisp if you desire extra kick.
Notes
Salmon Selection: Choose fillets that are firm, bright, and have a fresh, oceanic smell. Both fresh and properly thawed frozen salmon work beautifully. Soy Sauce Substitute: For those avoiding gluten, Tamari is a fantastic gluten-free alternative. Mirin & Sake Substitutes: If Mirin is unavailable, use rice vinegar with a small pinch of sugar. For Sake, dry sherry can be used, or simply omit it and add a touch more soy sauce and a splash of water. Greek Yogurt Options: A full-fat Greek yogurt yields the creamiest drizzle, but a low-fat version is acceptable. For dairy-free, use plain, unsweetened coconut or almond-based yogurt. Pat Salmon Dry: Always pat salmon dry before marinating and cooking to achieve a nice sear and ensure the marinade forms a proper glaze. Flavorful Rice Hack: For extra savory depth, cook your jasmine rice in chicken or vegetable broth instead of plain water. Watch Your Glaze: When reducing the marinade, keep the heat on medium-low and stir frequently to prevent it from burning, ensuring a perfect, glossy sauce. Avoid Overcooking Salmon: Pull salmon from the heat the moment it flakes easily with a fork to ensure it remains tender and moist. Avoid Over-Marinating: Do not marinate salmon for more than 8 hours, as the salt and acid can begin to break down proteins, leading to a mushy texture. Meal Prep Storage: For best results, store cooked salmon and rice in one airtight container, fresh vegetables like cucumbers in a separate container, and the teriyaki glaze and miso drizzle in their own small, sealed containers. Reheating Prepared Bowls: Gently reheat the salmon and rice in the microwave or a quick pan-fry. Always assemble your bowl *after* reheating to keep fresh toppings cool and crisp. Why Cook Marinade: Cooking the reserved marinade makes it safe to consume after raw salmon contact and concentrates the sweet and savory flavors into a rich, glossy teriyaki glaze. Nutrition information is estimated based on common ingredients and serving sizes and may vary.
Nutrition
Calories: 450kcalCarbohydrates: 40gProtein: 35gFat: 18gSaturated Fat: 3gCholesterol: 80mgSodium: 700mgPotassium: 600mgFiber: 5gSugar: 8gVitamin A: 100IUVitamin C: 15mgCalcium: 80mgIron: 2mg
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