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