Recipes
Dinner

Soy-ginger salmon with brown rice and broccoli

Oven-baked salmon glazed with soy, ginger and honey, served with brown rice and tender-crisp broccoli.

Soy-ginger salmon with brown rice and broccoli

High protein

Prep
10 min
Cooking
30 min

Per serving

1,321 kcal

Protein
80 g
Carbs
131 g
Fat
55 g
Fibre
14 g

Amounts are scaled to your plan (×2).

In these plans

Ingredients

1 serving

Check every ingredient for allergies and intolerances, and read product labels. Health and safety

  • Brown rice, dry, rinsed 120 g ≈ ¾ cup
  • Salmon fillet 280 g
  • Broccoli, cut into florets 300 g ≈ 3 ¼ cups
  • Low-sodium soy sauce 2 tbsp 30 g
  • Honey 2 tsp 15 g
  • Fresh ginger, grated 1 ½ tbsp
  • Garlic, grated 2 cloves 6 g
  • Sesame oil 2 tsp
  • Sesame seeds 2 tsp
  • Green onions, sliced 20 g ≈ ¼ cup

Steps

  1. Bring the rice and 160 ml (⅔ cup) water to a boil, then cover and simmer over low heat for 30 minutes, until tender.
  2. Meanwhile, preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
  3. Whisk the soy sauce, honey, ginger, garlic and sesame oil.
  4. Place the salmon on one side of the sheet and spoon half the sauce over it. Toss the broccoli with the rest of the sauce and spread it beside the fish.
  5. Bake for 12–15 minutes, until the salmon flakes easily with a fork (70°C / 158°F) and the broccoli is tender-crisp.
  6. Serve the salmon and broccoli over the rice, sprinkled with sesame seeds and green onion.

Tip: Start the rice first; the salmon only needs the last 15 minutes in the oven.

No pork or alcohol. Choose halal meat if you eat halal. Nutrition is worked out from USDA FoodData Central values and is an estimate.

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