Meal Prep Honey Garlic Salmon Bowls

Ingredients

• 1 kilogram Salmon Fillets (Skin on optional, cut into five equal pieces (~250 g each))
• 1 teaspoon Olive Oil (Extra‑virgin preferred)
• 1 teaspoon Garlic Powder (Approximately 2.5 g)
• 1 teaspoon Smoked Paprika (Regular paprika works as well)
• to taste Sea Salt Flakes
• 2 large heads Broccoli (Separate florets and slice stalk into batons; keep pieces even size)
• 2 Lemon (Half for juice, half sliced into wedges for garnish)
• 6 cloves Fresh Garlic (Peeled and grated into a paste)
• 350 grams Basmati Rice (Rinsed before cooking)
• 750 milliliters Water (Cold)
• 1 tablespoon Peanut Oil (20 ml, high smoke point)
• pinch Sesame Seeds (Optional, for garnish)
• 2 tablespoons Clarified Butter (28 g; regular unsalted butter works)
• 2 tablespoons Chicken Stock (40 ml)
• 1.5 tablespoons Soy Sauce (30 ml, low‑sodium preferred)
• 5 tablespoons Honey (70 g)
• 1 tablespoon Lemon Juice (Half of one lemon, added to sauce)

Instructions

1. Portion and Season Salmon

   Lay the 1 kg salmon flat, skin side down (or remove skin), and cut into five equal fillets (~250 g each). Place fillets in a mixing bowl, add olive oil, garlic powder, smoked paprika, and sea salt flakes. Rub with clean hands until evenly coated and the flesh turns a light red.

   Time: PT5M

2. Prep Broccoli and Lemon

   Trim two large broccoli heads: cut florets into even pieces and slice the remaining stalk into batons. Slice one lemon in half for juice and the second lemon into wedges for garnish.

   Time: PT5M

3. Make Garlic Paste

   Peel six garlic cloves and grate them on a microplane or box grater into a fine paste. Scrape all bits into the bowl to avoid waste.

   Time: PT2M

4. Cook Basmati Rice

   Rinse 350 g basmati rice, then combine with 750 ml cold water and a pinch of sea salt in a large saucepan. Bring to a boil, reduce heat to low, cover, and simmer undisturbed for 14 minutes.

   Time: PT16M

   Temperature: 100°C

5. Stir‑Fry Broccoli

   Heat a wok over high heat, add 1 Tbsp peanut oil, then toss in the broccoli florets and batons. Sprinkle with sea salt and stir‑fry 3–4 minutes until al dente with a light char. Add a pinch of sesame seeds, stir once more, then remove from heat to cool slightly.

   Time: PT4M

   Temperature: high heat

6. Prepare Honey‑Garlic Sauce

   In a high‑rimmed pan over medium‑high heat, melt 2 Tbsp clarified butter. Add the garlic paste and sauté 45 seconds, stirring constantly. Pour in chicken stock, soy sauce, lemon juice, and a pinch of sea salt; stir and bring to a gentle simmer for 1 minute.

   Time: PT3M

   Temperature: medium‑high

7. Add Honey and Thicken

   Stir in 5 Tbsp honey, mix thoroughly, and simmer another minute until the sauce thickens and coats the back of a spoon.

   Time: PT1M

   Temperature: medium‑high

8. Cook Salmon – First Side

   Place the seasoned salmon fillets skin side down (or the side that was skin side) into the pan with the sauce. Cook 4 minutes, basting repeatedly with the sauce, until the color changes to light pink about halfway up the fillet.

   Time: PT4M

   Temperature: medium‑high

9. Flip and Cook Opposite Side

   Gently flip each fillet and cook the opposite side for 2 minutes, continuing to baste with the sauce.

   Time: PT2M

   Temperature: medium‑high

10. Final Sear All Sides

    Turn each fillet onto its remaining edges, cooking about 1 minute per side (total 2 minutes) to develop a light crust on all four sides.

    Time: PT2M

    Temperature: medium‑high

11. Rest Rice

    Turn off the heat under the rice, keep the lid on, and let it sit for 5 minutes. Then fluff with a fork.

    Time: PT5M

12. Assemble Meal‑Prep Containers

    Divide 180 g cooked rice, one salmon fillet, and a portion of broccoli into each of five 1‑liter containers. Drizzle any remaining glaze over the top and add lemon wedges for garnish.

    Time: PT5M

Nutrition Facts

Calories

560

Protein

40 g

Carbohydrates

34 g

Fat

27 g

Fiber

3 g

Ingredient Substitutions

• Instead of Salmon Fillets: Trout fillets, Arctic char
• Instead of Olive Oil: Canola oil, vegetable oil
• Instead of Garlic Powder: Fresh minced garlic (use more)
• Instead of Smoked Paprika: Regular paprika, chipotle powder
• Instead of Sea Salt Flakes: Kosher salt
• Instead of Broccoli: Cauliflower, asparagus
• Instead of Lemon: lime
• Instead of Fresh Garlic: Garlic powder (1 tsp)
• Instead of Basmati Rice: Jasmine rice, long‑grain white rice
• Instead of Peanut Oil: vegetable oil, canola oil
• Instead of Sesame Seeds: toasted pumpkin seeds
• Instead of Clarified Butter: ghee, unsalted butter
• Instead of Chicken Stock: vegetable stock, water with bouillon
• Instead of Soy Sauce: tamari (gluten‑free)
• Instead of Honey: maple syrup, agave nectar
• Instead of Lemon Juice: lime juice

Equipment Needed

• Cutting Board
• Sharp Knife
• Mixing Bowl
• Large Saucepan
• Wok or Large Skillet
• High‑Rimmed Pan
• Citrus Juicer (optional)
• Microplane or Box Grater
• Measuring Spoons
• Measuring Cup
• Spatula
• Fork
• Meal Prep Containers (optional)
• Microwave (for reheating) (optional)

Critical Steps — Do Not Skip

• Cut salmon into five even fillets
• Season salmon uniformly
• Do not over‑brown the garlic in the sauce
• Achieve a thick, glossy honey‑garlic glaze
• Cook salmon to medium‑rare without overcooking

Chef Tips from the Video

• Use clarified butter for a higher smoke point and a cleaner flavor.
• Add a splash of extra lemon juice right before serving for a fresh pop.
• For extra crunch, toast the sesame seeds briefly in a dry pan before sprinkling.

Troubleshooting

Storage

Refrigerator: Up to 3 days in airtight containers

Freezer: Up to 3 months; freeze containers without lemon wedges

Room temperature: Do not store at room temperature

Make-Ahead Tips

• Cook the rice and broccoli a day ahead; reheat before serving.
• Prepare the honey‑garlic sauce and store in a sealed jar; add to salmon when reheating.
• Portion the lemon wedges separately to keep them fresh.

Frequently Asked Questions