TERIYAKI SALMON BOWL

Story by Meredith Nelson / September 25, 2017

STAFF RECIPE FILE

Teriyaki Salmon Bowl

from Meredith’s kitchen  (taken from NutritionAction.com)

Ingredients:

1 tsp. minced ginger root
1 clove garlic, minced
1 tsp. + 1 tsp. + 1 tsp. canola oil
1 Tbs. brown sugar
2 Tbs. dry sherry
5 tsp. reduced-sodium soy sauce
1 tsp. cornstarch
2 cups chopped broccoli
1 cup chopped carrots
1 cup cooked brown rice
4 scallions, chopped
2 6 oz. skinless salmon fillets

 

Directions:

1. Make the teriyaki sauce: In a small pan, sauté the ginger and garlic in 1 tsp. of the oil for 1 minute. Stir in the sugar, sherry, and soy sauce. Mix the cornstarch with ¼ cup of water. Stir into the pan and cook until thickened, 2-3 minutes.
2. Make the fried rice: In a large nonstick skillet, stir-fry the broccoli in1 tsp. of the oil over high heat for 1-2 minutes. Stir in the carrots, rice, and scallions. Stir-fry until hot, 1-2 minutes. Divide into 2 bowls.
3. In the same skillet, sauté the salmon in the remaining 1 tsp. of oil until browned on one side, 2-3 minutes. Turn the salmon over, pour the teriyaki sauce over the fish, and cook for 1 minute. Top each bowl of fried rice with 1 fillet.

Also delicious with quinoa (or riced cauliflower!) used as a substitute for brown rice.

 

Per serving (3 cups):

• Calories: 570
• Total fat: 21 g
• Sat fat: 2.5 g
• Carbs: 48 g
• Fiber: 7 g
• Protein: 46 g
• Sodium: 650 mg