Salmon And Rice Bowls

Ingredients

• 1.5 lb Salmon Fillet (cut into 1‑inch cubes)
• 2 Tbsp Brown Sugar (for glaze)
• 2 Tbsp Ketchup
• 2 Tbsp Soy Sauce (low‑sodium preferred)
• 1 Tbsp Worcestershire Sauce
• 1 tsp Sesame Oil (strong, toasted; dilute with 2 ice cubes after mixing)
• 1 tsp Salt
• 0.5 tsp Black Pepper (freshly ground)
• 0.5 tsp Garlic Powder
• 0.25 tsp Cayenne Pepper (adjust for heat)
• 0.5 tsp Paprika
• 1 large Red Bell Pepper (cut into 1 cm strips)
• 1 tsp Italian Herbs (dried blend (oregano, basil, thyme))
• 2 cup White Rice (uncooked; yields about 4 cups cooked)
• 2 Tbsp Unsalted Butter (for white sauce)
• 2 Tbsp All-Purpose Flour (for white sauce roux)
• 1 cup Whole Milk (for white sauce)

Instructions

1. Cube the Salmon

   Place the salmon fillet on a cutting board and cut it into uniform 1‑inch cubes; set aside in a bowl.

   Time: PT5M

2. Prepare the Sweet‑Savory Glaze

   In a small saucepan over low heat combine brown sugar, ketchup, soy sauce, Worcestershire sauce, and the toasted sesame oil. Stir until the sugar dissolves and the mixture is glossy; remove from heat and let cool, then add two ice cubes to thin it slightly.

   Time: PT5M

   Temperature: Low heat

3. Season the Salmon Cubes

   Sprinkle the salmon cubes with salt, black pepper, garlic powder, cayenne pepper, and paprika. Toss gently to coat evenly.

   Time: PT2M

4. Arrange Salmon for Air Frying

   Line the air‑fryer basket (or a baking sheet) with parchment paper. Spread the seasoned salmon cubes in a single layer, ensuring they do not touch.

   Time: PT2M

5. Air Fry or Oven‑Bake the Salmon

   Air fry at 400°F for 12 minutes, shaking the basket halfway through; alternatively, bake in a pre‑heated 425°F oven for 12‑14 minutes until the exterior is golden and the interior reaches 145°F.

   Time: PT12M

   Temperature: 400°F

6. Sauté Bell Pepper Strips

   While the salmon cooks, heat a drizzle of oil in a skillet over medium‑high heat. Add the bell‑pepper strips, sprinkle with salt and Italian herbs, and sauté for 4‑5 minutes until bright‑colored and slightly softened.

   Time: PT5M

   Temperature: Medium‑high

7. Make the White Sauce

   In the same skillet, melt butter over medium heat, whisk in flour and cook for 1 minute to form a roux. Gradually whisk in milk, simmer 3‑4 minutes until thickened, then season with a pinch of salt and pepper.

   Time: PT5M

   Temperature: Medium

8. Cook the Rice

   Rinse 2 cups of white rice until water runs clear, then cook in a rice cooker or pot with 4 cups water (or follow appliance instructions) until tender, about 15 minutes.

   Time: PT15M

9. Assemble the Dish

   Divide cooked rice among four bowls. Top each with a generous portion of glazed salmon cubes, sautéed bell‑pepper strips, and drizzle the white sauce over everything.

   Time: PT2M

Nutrition Facts

Calories

450

Protein

30g

Carbohydrates

45g

Fat

15g

Fiber

3g