Meal Prep Teriyaki Salmon Rice Bowls

This teriyaki salmon rice bowl recipe has become my weeknight salvation, offering the perfect balance of protein, vegetables and complex carbs in one simple meal prep solution. I discovered how easy it was to prepare five days of delicious lunches in just 20 minutes, and now it's a regular in my kitchen rotation.

I first made these bowls during a particularly hectic work week when I needed reliable, healthy lunches. After seeing how much money I saved by not ordering takeout and how much better I felt with these nutrient-dense meals, they became my meal prep staple.

Ingredients

• Salmon fillets: provides heart-healthy omega-3 fatty acids and plenty of protein. Look for wild-caught when possible for best flavor and nutrition
• Broccoli florets: offer excellent fiber and vitamin C. Choose heads with tight, dark green florets
• Carrots: add natural sweetness and vitamin A. Select firm carrots with vibrant color
• Red pepper: brings crunch and vitamin C. Look for glossy skin and firm flesh
• Cooking oil: helps vegetables roast properly. Use olive oil for added flavor
• Teriyaki sauce: creates the signature sweet and savory flavor. Store-bought works great, but homemade allows you to control sugar content
• Jasmine rice: serves as the perfect base to absorb flavors. Rinse before cooking for fluffier results
• Green onions: provide a fresh finish and pop of color. Select bunches with crisp stalks

Step-by-Step Instructions

Prep Your Oven:

Preheat your oven to 375°F and prepare a baking sheet by lining it with parchment paper or foil. This preparation ensures easy cleanup and prevents sticking.

Season Vegetables:

Toss the cut broccoli florets, carrot rings, and red pepper pieces thoroughly in oil until evenly coated. The oil helps the vegetables roast evenly and develop caramelization.

Arrange Your Sheet Pan:

Position the salmon fillets on one side of the prepared baking sheet, leaving space between each piece. Spread the seasoned vegetables on the remaining side of the pan, creating an even layer for consistent cooking.

Apply Teriyaki Sauce:

Carefully spoon teriyaki sauce over each salmon fillet, ensuring complete coverage on top. Add a light drizzle of sauce over the vegetables for flavor consistency. Cover only the vegetable portion with foil to prevent them from overcooking.

Bake To Perfection:

Place the sheet pan in the preheated oven and bake for 15-20 minutes. The salmon should flake easily with a fork when done, while vegetables should be tender but still retain some firmness.

Cook Rice:

While the salmon and vegetables cook, prepare the jasmine rice according to package directions. A rice cooker provides consistent results, but stovetop works well too. Fluff with a fork when done to separate the grains.

Assemble Base Layer:

Divide the cooked rice evenly among five meal prep containers, creating an even base layer in each container. The rice should be slightly cooled before sealing containers.

Add Vegetables:

Distribute the roasted vegetables equally among the five containers, placing them alongside or on top of the rice. Ensure each container receives a good variety of broccoli, carrots and red pepper.

Top With Salmon:

Place one salmon fillet in each container, positioning it on top of the rice and vegetables. The salmon should be the last component added to prevent it from being crushed.

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The teriyaki sauce is truly the star ingredient in this recipe. I discovered that letting the sauce caramelize slightly on the salmon creates an irresistible glaze that my entire family now requests. My husband even asked for the recipe to make at his office potluck, which says everything about how crowd-pleasing these bowls are.

Storage Guidelines

These meal prep bowls can be stored in airtight containers in the refrigerator for up to 5 days without quality loss. For best results, allow the components to cool completely before sealing the containers to prevent condensation that could make the rice soggy. When reheating, I recommend removing any fresh garnishes first, then microwaving for approximately 2 minutes or until heated through. The salmon will maintain its moisture when reheated gently.

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Customization Options

This recipe welcomes many variations to keep meals interesting throughout the week. Try swapping the jasmine rice for brown rice or quinoa for additional fiber. Cauliflower rice works beautifully for a lower-carb option. The vegetable medley can be adjusted seasonally using asparagus and zucchini in spring or butternut squash and brussels sprouts in fall. For the teriyaki sauce, adjust the sweetness by using honey instead of sugar in homemade versions, or add a teaspoon of sriracha for heat. You can even substitute chicken thighs for salmon if seafood isn't your preference.

Nutritional Benefits

These teriyaki salmon bowls offer exceptional nutritional value in each serving. The salmon provides high-quality protein and essential omega-3 fatty acids that support brain health and reduce inflammation. The colorful vegetable medley delivers fiber, vitamins A and C, and numerous antioxidants that boost immunity. Jasmine rice provides complex carbohydrates for sustained energy throughout your day. Each bowl contains approximately 582 calories with a balanced macronutrient profile, making it an ideal portion for lunch or dinner. The combination of protein, fiber, and healthy fats helps maintain blood sugar levels and keeps you feeling satisfied for hours.

Frequently Asked Questions

→ Can I use frozen salmon fillets?

Yes, you can use frozen salmon, but ensure they are fully thawed before cooking to ensure even baking.

→ What vegetables can I substitute?

You can substitute with vegetables like zucchini, snap peas, or mushrooms based on your preference.

→ How long will the bowls stay fresh?

When stored properly in airtight containers, they will stay fresh in the refrigerator for up to 5 days.

→ Can I make this with brown rice or quinoa?

Yes, brown rice or quinoa are great substitutes for jasmine rice, though cooking times may vary.

→ What is the best way to reheat the bowls?

Reheat the bowls in the microwave for about 2 minutes or transfer to a plate and warm in the oven for a few minutes.