Healthy Dinner Idea #1
Teriyaki Glazed Salmon
Healthy Teriyaki Salmon
This healthy salmon recipe is a perfect mid-week meal. It’s healthy but filling and super quick to make – you’ll have dinner on the table in less than 30 minutes.
Serve the salmon with a side of sticky white rice and steamed veg, we recommend steamed broccoli or you may like to try bok choi. This meal is super healthy, low fat and low calorie, but packed with flavor and nutrition!
Salmon is an excellent choice for when you’re trying to eat healthily or watch your weight, It’s high in protein which makes you feel fuller for longer, as well as aiding muscle growth and repair. Salmon is also one of the best sources of omega-3, which is good for your heart health by lowering cholesterol and blood pressure.
Ingredients
2 Salmon Fillets
For the Sauce:
80g light brown sugar
70ml soy sauce
1 tbsp mirin (rice vinegar)
1 garlic clove
1 tsp honey
2 tsp grated ginger
1 tbsp cornflour
Garnish:
2 Spring Onions
2 tsp sesame seeds
Serve with:
White rice
Steamed broccoli
Notes
- Prep time: 10 minutes
- Cook time: 10 minutes
- Serves: 2
We’re using skinless salmon in this recipe for a quick cooking time, but if you have skin on salmon fillets, we recommend salting the skin frying these lightly in the frying pan, skin side down for 2 minutes until the skin is beginning to crisp. The follow the rest of the steps below, and make sure to put the salmon in the oven with the skin side facing up, to stop the crispy skin going soft in the marinade.
Sides
Pair your salmon with some healthy steamed broccoli and sticky white rice. You can speed up the cooking time by using a rice cooker for the rice and setting this away in advance. The rice will stay warm in the rice cooker while the salmon cooks, and you don’t need to do anything but close the lid and press start. Don’t worry if you don’t have a rice cooker, you can make sticky rice on the hob too.
To make sticky rice on the hob, soak your rice in water for 15-20 minutes, then rinse – removing the starch helps the rice to stick together. You’ll need twice as much water as rice, so for 100g of rice, you 200g of water. Add the water to the rice and bring to the boil, then reduce the heat and simmer with the lid on for 10 minutes until the water has evaporated. Uncover and stand for 5-10 mins before serving.
Method
- Preheat the oven to 200C
- Mix the mirin, garlic, honey, sugar, soy sauce, ginger and cornflour into a bowl and stir until mixed well and the sugar has dissolved.
- Dip the salmon fillets into the sauce so they’re fully coated
- Add the Salmon fillets to a baking try and pour over the remaining sauce.
- Bake for 10 minutes.
- Sprinkle on the spring onions and sesame seeds and serve with rice and broccoli.
All Done!
A super easy, healthy and delicious dinner in just 20 minutes. Buying the sauce ingredients is a good investment if you don’t already have them in your cupboards, as you can reuse this teriyaki sauce recipe for other dishes. It goes well with chicken or beef or as a marinade for veggie sides too. You can change it up by swapping out your sides or meat each week for a bit of variety, as the sauce is super versatile!
