SalmonSockeye

Wild Salmon Teriyaki Meal Prep Bowls

By

Prep 15 min
Cook 20 min
Total 35 min
Servings 4 servings
🐟
Species Salmon
📊
Difficulty Medium

Instructions

  1. 1
    Make Glaze: In a small saucepan, combine soy sauce, mirin, rice vinegar, ginger, and garlic. Heat over medium until simmering. Add cornstarch slurry, stir until thickened.
  2. 2
    Cook Rice: Prepare jasmine rice according to package directions. Let cool to room temperature before portioning.
  3. 3
    Prepare Vegetables: Shred carrots, slice cucumber, and warm edamame if using frozen.
  4. 4
    Cook Salmon: Pat salmon fillets dry. Heat sesame oil in a large skillet over medium-high heat (375°F). Place salmon skin-side up, cook 4-5 minutes. Flip and cook 3-4 minutes until internal temp is 145°F.
  5. 5
    Glaze Salmon: Brush cooked salmon generously with teriyaki glaze on both sides. Cook for 1 minute to set glaze.
  6. 6
    Assemble Bowls: Divide rice among 4 meal prep containers. Top with carrots, edamame, cucumber, and 1¼ salmon fillets per container (cut the fifth fillet into quarters). Sprinkle with sesame seeds and garnishes.
  7. 7
    Store: Cover, refrigerate, and eat within 3–4 days. Reheat gently in microwave (2-3 minutes) before eating, or eat cold.

Wild Salmon Teriyaki Meal Prep Bowls

Make 3–4 days of lunches in one afternoon—glazed salmon, jasmine rice, and fresh vegetables in meal prep containers.

15 min
Prep
20 min
Cook
35 min
Total
4
Servings

Meal prep done right. This teriyaki salmon bowl gives you wild salmon's omega-3s and lean protein (about 1,300 mg of EPA + DHA per serving, from 6¼ oz raw sockeye, USDA), making it a perfect balanced lunch for the next few days. The homemade teriyaki glaze keeps flavors fresh and beats any store-bought version. Learn pro wild seafood cooking techniques to get restaurant-quality results at home.

Ingredients

  • 5 wild Alaskan salmon fillets (5 oz each)
  • Teriyaki Glaze: ⅓ cup soy sauce, ¼ cup mirin (or honey), 2 tablespoons rice vinegar, 1 tablespoon grated ginger, 2 cloves garlic (minced), 1 teaspoon cornstarch mixed with 2 tablespoons water
  • 2 cups cooked jasmine rice (or brown rice)
  • 2 cups shredded carrots
  • 3 cups edamame (fresh or frozen, thawed)
  • 2 cups cucumber, cut into sticks
  • ½ cup pickled ginger
  • 2 tablespoons toasted sesame seeds
  • 1 tablespoon sesame oil
  • Green onions, sliced (optional)

Instructions

  1. Make Glaze: In a small saucepan, combine soy sauce, mirin, rice vinegar, ginger, and garlic. Heat over medium until simmering. Add cornstarch slurry, stir until thickened (about 1 minute). Cool slightly.
  2. Cook Rice: Prepare jasmine rice according to package directions. Let cool to room temperature before portioning.
  3. Prepare Vegetables: Shred carrots, slice cucumber, and warm edamame if using frozen.
  4. Cook Salmon: Pat salmon fillets dry. Heat sesame oil in a large skillet over medium-high heat (375°F). Place salmon skin-side up, cook 4-5 minutes. Flip and cook 3-4 minutes until internal temp is 145°F.
  5. Glaze Salmon: Brush cooked salmon generously with teriyaki glaze on both sides. Cook for 1 minute to set glaze. Remove from heat and let cool.
  6. Assemble Bowls: Divide rice among 4 meal prep containers. Top with carrots, edamame, cucumber, and 1¼ salmon fillets per container (cut the fifth fillet into quarters). Sprinkle with sesame seeds, pickled ginger, and green onions.
  7. Store: Cover, refrigerate, and eat within 3–4 days. Reheat gently in microwave (2-3 minutes) before eating, or eat cold.

Chef's Tips

  • Meal prep container selection: Use glass containers with tight-sealing lids to keep salmon fresh longer and prevent fishy odors from spreading in the fridge.
  • Assembly order matters: Place rice first as a moisture barrier, then vegetables, then salmon on top to prevent sogginess.
  • Make the glaze ahead: Prepare teriyaki glaze up to 3 days in advance and store in the fridge.
  • Protein stability: Glazed salmon holds up well in containers. Eat it within 3–4 days.
  • Vegetable variety: Swap edamame for steamed broccoli, snap peas, or baby bok choy based on preference and what's in season.

Nutrition (per serving, approximate)

Calories: 650 | Protein: 53g | Fat: 20g | Omega-3 (EPA + DHA): about 1,300 mg (6¼ oz raw sockeye, USDA) | Carbs: 60g

If you want to go deeper than the recipe: