Lunch 🤖 AI Generated

Teriyaki Salmon Rice Bowl – 40% Fewer Calories

Glazed salmon fillet over fluffy jasmine rice with crisp vegetables and a silky miso-ginger sauce. This Fat Switch version swaps mayo-based dressing for Greek yogurt and uses cooking spray instead of oil, cutting 230 calories while amplifying umami depth and keeping every bite restaurant-quality.

20m

Prep Time

25m

Cook Time

Servings

348

Calories

22g

Protein

🛒 Ingredients

✓ 2 salmon fillets (150g each)
✓ 1 cup jasmine rice
✓ 1.5 cups low-sodium vegetable broth
✓ 1 cup shredded cucumber
✓ 1 cup shredded carrot
✓ 1/2 cup edamame (shelled)
✓ 2 tbsp low-sodium soy sauce
✓ 1 tbsp mirin or honey
✓ 1 tsp grated fresh ginger
✓ Cooking spray
✓ 3 tbsp fat-free Greek yogurt
✓ 1 tbsp rice vinegar
✓ 1 tbsp white miso paste
✓ 1 tsp sesame oil
✓ 1 tsp sriracha (optional)
✓ Green onion and sesame seeds for garnish

👨‍🍳 Instructions

1. Cook the Rice Base: Rinse jasmine rice under cold water. In a small pot, bring broth to boil, add rice, stir once, reduce heat to low, cover, and simmer for 15 minutes until liquid is absorbed. Fluff with a fork and set aside.

2. Prep the Vegetables: Using a box grater or mandoline, shred cucumber and carrot into thin, uniform strips. Pat cucumber dry with paper towels to remove excess moisture. Set both aside in separate bowls.

3. Make the Teriyaki Glaze: In a small bowl, whisk together soy sauce, mirin, and half the grated ginger. Set aside at room temperature.

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4. Prepare the Miso-Yogurt Dressing: In another small bowl, whisk Greek yogurt, rice vinegar, white miso, remaining ginger, and sesame oil until smooth. Add sriracha if desired. Taste and adjust vinegar or miso for balance.

5. Cook the Salmon: Heat a non-stick skillet over medium-high heat and lightly coat with cooking spray. Pat salmon dry with paper towels, season with salt and pepper, and place skin-side up in the skillet. Cook 4 minutes without moving until skin crisps, then flip and cook 3 minutes more until just cooked through (145°F internal). Brush teriyaki glaze onto the flesh side in the final 30 seconds.

6. Assemble the Bowls: Divide cooked rice between two bowls. Top each with shredded cucumber, carrot, and edamame, arranging in sections around the rice.

7. Add Salmon and Dress: Place one glazed salmon fillet on top of each bowl. Drizzle miso-yogurt dressing evenly over the vegetables and rice, using about 2 tbsp per bowl.

8. Garnish and Serve: Sprinkle sliced green onion and white sesame seeds over both bowls. Serve immediately while salmon is warm and rice is at peak fluffiness.

📊 Nutrition per Serving

Calories348 kcal

Protein22g

Carbohydrates48g

Fat10g

🏷️ Tags

#Low-calorie salmon recipe#Teriyaki rice bowl lunch#Healthy Japanese-inspired meal

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