Teriyaki Salmon and Rice Meal Prep

Prep Time 15 mins
Cook Time 20 mins
Rest Time 5 mins
Total Time 40 mins
Cooking Method: ,
Cuisine:
Courses: ,
Difficulty: Beginner
Cooking Temp: 200  C
Servings: 4
Best Season: All Seasons
Description

A flavorful and balanced Teriyaki Salmon and Rice Meal Prep featuring tender glazed salmon, fluffy rice, and crisp vegetables. This easy, healthy, and protein-rich recipe is perfect for busy weekdays, offering a delicious Japanese-inspired meal that stores well and reheats beautifully.

Ingredients
    For the Teriyaki Salmon
  • 4 pieces salmon fillets (about 120–150g each, skin on or off)
  • 3 tbsp soy sauce (low sodium preferred)
  • 2 tbsp honey
  • 1 tbsp brown sugar
  • 1 tbsp rice vinegar
  • 2 cloves garlic (minced)
  • 1 tsp fresh ginger (grated)
  • 1 tbsp olive oil
  • 1 tsp cornstarch (optional, for thickening)
  • 2 tbsp water (if using cornstarch)
    • For the Rice Base
  • 2 cups jasmine rice (washed and drained)
  • 2.5 cups water
  • 0.5 tsp salt
    • For the Vegetables
  • 1 cup broccoli florets
  • 1 cup carrots (sliced or julienned)
  • 1 cup bell peppers (sliced)
  • 1 tbsp olive oil
  • 0.5 tsp salt
  • 0.5 tsp black pepper
    • For Garnish (Optional but Recommended)
  • 1 tbsp sesame seeds
  • 2 tbsp green onions (chopped)
Instructions
    Prepare the Rice
  1. 1
    Rinse the jasmine rice under cold water until the water runs clear. In a pot, combine rice, water, and salt. Bring to a boil, then reduce heat to low, cover, and cook for 12–15 minutes until water is absorbed. Turn off heat and let it rest for 5 minutes before fluffing with a fork.
    2. Make the Teriyaki Sauce
  2. 2
    In a small bowl, mix soy sauce, honey, brown sugar, rice vinegar, minced garlic, and grated ginger. Stir well until the sugar dissolves completely. For a thicker glaze, dissolve cornstarch in water and add it to the sauce mixture.
    3. Cook the Salmon
  3. 3
    Preheat your oven to 200°C. Place salmon fillets on a lined baking tray. Brush generously with the prepared teriyaki sauce, ensuring each piece is well coated.
  4. 4
    Bake for 12–15 minutes, depending on thickness, until the salmon is cooked through and flakes easily with a fork.
  5. 5
    Optional: In the last 2–3 minutes, broil the salmon for a caramelized, slightly crispy glaze.
    6. Cook the Vegetables
  6. 6
    Heat olive oil in a pan over medium heat. Add broccoli, carrots, and bell peppers. Stir-fry for 5–7 minutes until tender-crisp. Season with salt and black pepper. The vegetables should retain a slight crunch for the best texture.
    7. Assemble the Meal Prep Boxes
  7. 7
    Divide the cooked rice evenly into 4 meal prep containers. Place one salmon fillet in each container. Add a portion of sautéed vegetables alongside the rice.
  8. 8
    Drizzle extra teriyaki sauce over the salmon for added flavor.
    9. Garnish and Finish
  9. 9
    Sprinkle sesame seeds and chopped green onions over the salmon for a fresh, slightly nutty finish. Let the meals cool completely before sealing containers.
Note
  • Storage: Store in airtight containers in the refrigerator for up to 4 days.
  • Reheating: Microwave for 1–2 minutes, adding a splash of water to keep rice moist.
  • Freezing: You can freeze the salmon and rice separately for up to 1 month.
  • Health Tip: Use brown rice or quinoa for added fiber.
  • Flavor Variation: Add a pinch of chili flakes or sriracha for a spicy kick.
  • Alternative Protein: This recipe also works well with chicken or tofu.
Keywords: healthy, meal prep, high-protein, easy dinner, balanced meal
Read it online: https://petitepanini.com/recipe/teriyaki-salmon-and-rice-meal-prep/