Delicious Teriyaki Salmon Bowls with Crispy Brussels Sprouts – A Perfect Healthy Meal

Teriyaki salmon bowls with crispy Brussels sprouts offer the perfect combination of flavors and nutrition, making them an excellent choice for a healthy, quick, and delicious meal. This dish blends the rich, savory taste of teriyaki salmon with the crunchy texture of roasted Brussels sprouts, creating a satisfying and balanced meal that fits a variety of dietary preferences. Not only is this recipe loaded with healthy fats and proteins, but it also contains fiber, vitamins, and antioxidants, thanks to the vegetables and rice.

When it comes to creating a healthy meal, balancing macronutrients is key. In this recipe, salmon provides lean protein and heart-healthy omega-3 fatty acids, while Brussels sprouts and cucumber offer essential vitamins and minerals, making it a well-rounded option. Whether you’re looking for a post-workout meal, a quick lunch, or a family dinner, these teriyaki salmon bowls are the perfect solution.

By combining the rich umami flavor of teriyaki sauce with the natural sweetness of honey and the tangy bite of rice vinegar, the salmon absorbs all these incredible flavors, ensuring that each bite is a burst of savory goodness. And when paired with crispy Brussels sprouts, fresh avocado, and aromatic green onions, this meal becomes a visual and gastronomic delight.

For those interested in the nutritional profile of this dish, it offers a high-protein, high-fiber combination of ingredients that will leave you feeling full and energized. The addition of sesame oil and ginger adds a fragrant touch that is not only flavorful but also packed with health benefits. Whether you’re new to cooking or a seasoned chef, this recipe is simple to follow and can be adjusted according to personal tastes.

For more information on the nutritional benefits of salmon, you can explore this Wikipedia page on Salmon. Similarly, you can learn more about the origins of teriyaki sauce from Wikipedia’s article on Teriyaki. Both ingredients play a crucial role in making this recipe both delicious and healthy.

Ingredients Breakdown

Teriyaki Salmon

• Salmon Fillets: Salmon is not only a flavorful fish but also an incredibly nutritious one. It is rich in omega-3 fatty acids, which are essential for heart health. Wild-caught salmon is generally considered to be the healthiest option, offering higher levels of omega-3 compared to farmed salmon. You can opt for skin-on or skinless fillets, depending on your preference.
• Teriyaki Sauce: The base of this recipe’s flavor profile is teriyaki sauce. This traditional Japanese sauce is made with soy sauce, sugar, rice vinegar, and mirin. You can either use store-bought teriyaki sauce or make it at home for a more customizable flavor. For those watching their sodium intake, consider opting for low-sodium soy sauce in the marinade. Additionally, the sweetness of honey in the marinade helps to balance the saltiness of the soy sauce, making for a harmonious taste.
• Soy Sauce: An essential component in most Asian dishes, soy sauce brings saltiness and depth of flavor to the dish. You can easily substitute with tamari or coconut aminos for a gluten-free or lower-sodium alternative.
• Honey: Adding a touch of sweetness to the marinade, honey serves as the perfect counterpoint to the saltiness of the soy sauce and tanginess of the rice vinegar. While honey is used in this recipe, maple syrup is another great option if you prefer a plant-based sweetener.
• Rice Vinegar & Sesame Oil: Rice vinegar adds acidity to the marinade, which helps tenderize the salmon while also enhancing its flavor. Sesame oil, on the other hand, imparts a distinct nutty flavor that complements the fish beautifully. It’s an optional ingredient, but it’s highly recommended for its unique contribution to the dish’s aroma and taste.
• Ginger & Garlic: Fresh ginger and garlic bring aromatic layers of flavor to the marinade. Ginger is well-known for its anti-inflammatory properties, while garlic not only enhances the dish’s taste but also provides immune-boosting benefits.
• Sesame Seeds (Optional): For an added crunch and visual appeal, sprinkle some sesame seeds on the cooked salmon. Though optional, they bring a nice texture and are often used in traditional teriyaki recipes.

Crispy Brussels Sprouts

• Brussels Sprouts: This cruciferous vegetable is full of fiber, vitamins C and K, and antioxidants. Brussels sprouts are particularly known for their ability to support digestive health. When roasted, they develop a deep, caramelized flavor, making them a great addition to the bowls. If you’re looking to add more vegetables to your diet, this is a tasty and nutritious way to do so.
• Olive Oil: Used to coat the Brussels sprouts, olive oil adds healthy fats and helps achieve that crispy texture when roasted. It’s a much healthier option compared to other oils and is known for its heart-healthy properties. Olive oil also enhances the flavor of the Brussels sprouts and helps them roast evenly.
• Seasoning: A simple seasoning of salt and pepper is all that’s needed to bring out the natural flavors of the Brussels sprouts. Feel free to get creative and add a pinch of chili flakes for some heat or garlic powder for extra flavor.

Bowls

• Rice: The base of the bowl is cooked rice, typically either white or brown. Brown rice offers more fiber and nutrients compared to white rice, but both options work well for this recipe. You can also swap rice for quinoa or cauliflower rice if you’re looking for a low-carb alternative.
• Avocado: Avocado adds a creamy, buttery texture to the bowls. Its healthy fats make it an excellent addition to any meal. Apart from being delicious, avocado is rich in vitamins, fiber, and antioxidants that contribute to overall well-being.
• Cucumber: For a refreshing crunch, sliced cucumber is an ideal choice. It provides a mild flavor that contrasts nicely with the richness of the salmon. Cucumbers are also hydrating and low in calories, making them a perfect choice for lightening up this dish.
• Green Onions: Green onions add a subtle sharpness and freshness to the dish. They enhance the flavor profile of the bowl and make for an excellent garnish.
• Pickled Ginger (Optional): Though optional, pickled ginger adds a sweet and tangy element that pairs perfectly with the other ingredients. It also has digestive benefits and is often served with sushi to cleanse the palate.

Step-by-Step Cooking Instructions

Preheating the Oven and Preparing the Brussels Sprouts

To begin, preheat your oven to 400°F (200°C). This temperature is ideal for roasting Brussels sprouts, ensuring they become crispy on the outside while maintaining a tender interior. When preparing the Brussels sprouts, start by trimming the ends and cutting them in half to allow for even roasting.

• Tossing in Olive Oil: In a large bowl, toss the halved Brussels sprouts with 2 tablespoons of olive oil, ensuring they are evenly coated. The oil helps to create a crisp texture while roasting and also adds a mild flavor.
• Seasoning with Salt and Pepper: Sprinkle the Brussels sprouts with salt and pepper to taste. These simple seasonings enhance the natural flavors of the sprouts.
• Roasting: Spread the Brussels sprouts evenly on a baking sheet, ensuring they are not overcrowded. If necessary, use two baking sheets to avoid steaming the sprouts. Roast for 20-25 minutes, flipping halfway through to ensure they crisp up on all sides.

Pro Tip: To avoid soggy sprouts, be sure to let them cook until they are golden brown and crispy. For an extra layer of flavor, sprinkle some garlic powder or parmesan cheese over the Brussels sprouts during the last few minutes of roasting.

Marinating the Salmon

While the Brussels sprouts are roasting, it’s time to marinate the salmon fillets.

• Whisking the Marinade: In a small bowl, whisk together ¼ cup teriyaki sauce, 2 tablespoons soy sauce, 1 tablespoon honey, 1 tablespoon rice vinegar, 1 teaspoon sesame oil, 1 teaspoon grated ginger, and 1 garlic clove (minced). This mixture creates the perfect balance of sweet, savory, and tangy flavors, which will infuse the salmon as it marinates.
• Marinating the Salmon: Place the salmon fillets in a shallow dish or a resealable bag. Pour the marinade over the fish and allow it to sit for 15-20 minutes. This marination time is enough for the salmon to absorb the flavors without becoming overly salty. For best results, let the salmon marinate in the refrigerator during this time.

Pro Tip: Avoid marinating the fish for too long, as the acidity of the vinegar can begin to “cook” the salmon and alter its texture.

Cooking the Salmon

Once the salmon has marinated, it’s time to cook it to perfection.

• Heating the Skillet: Heat a non-stick skillet over medium heat. Add a small drizzle of sesame oil or olive oil to the pan to prevent the salmon from sticking and to enhance the flavor.
• Cooking the Salmon: Place the salmon fillets into the heated skillet, skin-side down if using skin-on fillets. Cook for about 3-4 minutes per side, depending on the thickness of the fillets. The goal is to sear the outside, creating a crispy, flavorful crust while keeping the inside tender and juicy.

To check the doneness of the salmon, use a fork to gently flake the thickest part of the fish. It should easily separate and be opaque in color. You can also use a cooking thermometer to ensure the internal temperature reaches 145°F (63°C).

Optional: For added flavor, sprinkle sesame seeds on the salmon once it’s cooked through. This gives the dish a final touch of texture and authenticity.

Assembling the Bowls

Once the salmon and Brussels sprouts are cooked, it’s time to assemble the bowls. This is where the magic happens, combining the different components into one harmonious dish.

• Rice as the Base: Start by dividing the cooked rice into four bowls. The rice serves as the base for the entire dish and provides a neutral, hearty element that balances the rich flavors of the salmon and Brussels sprouts.
• Adding the Toppings: Top the rice with a portion of the roasted Brussels sprouts. Add a salmon fillet to each bowl, placing it on top of the rice. Then, arrange fresh slices of avocado and cucumber around the salmon for added texture and freshness. Sprinkle the bowls with green onions for a pop of color and a mild onion flavor.
• Optional Garnishes: If desired, add a small serving of pickled ginger to each bowl. This tangy, slightly sweet garnish complements the richness of the salmon and adds a refreshing bite.
• Final Touches: Drizzle any remaining teriyaki sauce over the assembled bowls for extra flavor. This will tie the dish together and ensure every bite is bursting with flavor.

Pro Tip: If you want to elevate the dish further, consider adding some chili flakes or a drizzle of sesame oil to give the bowl a slight kick and more depth of flavor.

Serving and Enjoying the Dish

Once assembled, serve the teriyaki salmon bowls immediately, allowing the flavors to meld together while the ingredients are still fresh and warm. These bowls are perfect for a healthy lunch, dinner, or meal prep. The combination of salmon, crispy Brussels sprouts, and rice creates a satisfying, well-rounded dish that will leave you feeling nourished and energized.

Variations and Substitutions

One of the best aspects of teriyaki salmon bowls is how easily they can be customized to suit your dietary preferences or any ingredients you have on hand. Below are some simple yet effective ways to switch up this recipe for a variety of tastes and nutritional needs.

Teriyaki Salmon Variations

• Different Fish Options: While salmon is the star of this dish, you can easily substitute it with other fish. Trout, cod, and even tuna work well with the teriyaki marinade. For a more delicate flavor, cod is an excellent choice as it absorbs the sauce beautifully. If you prefer something more robust, tuna can provide a hearty, meaty texture.
• Grilling or Baking: If you’re looking for a different method of cooking, consider grilling or baking your fish. Grilling imparts a smoky flavor that complements the sweet and savory teriyaki marinade, while baking offers a hands-off approach to cooking and results in a slightly different texture. Baking the fish in the oven at 375°F (190°C) for about 12-15 minutes is a great alternative.
• Maple Syrup Instead of Honey: For those who prefer a vegan-friendly sweetener, maple syrup is a fantastic alternative to honey. It will give the dish a slightly different flavor profile, with a touch of woodsy sweetness that pairs beautifully with the soy sauce and sesame oil.

Brussels Sprouts Substitutes

If you’re not a fan of Brussels sprouts, there are plenty of other vegetables that you can use as a substitute while maintaining the health benefits and texture needed for the dish.

• Sweet Potatoes: Roasted sweet potatoes are an excellent replacement for Brussels sprouts. They provide a natural sweetness that complements the teriyaki salmon, and their soft, tender texture adds a comforting element to the bowls.
• Green Beans: For a lighter option, green beans are a great choice. Toss them in olive oil, salt, and pepper, and roast them the same way you would with Brussels sprouts. They offer a crisp bite and a lovely green color that will brighten up the bowl.
• Asparagus: Roasted asparagus is another fantastic vegetable to add to this dish. With its slightly grassy flavor and tender texture, it pairs perfectly with the richness of the salmon and the sweetness of the teriyaki sauce.

Bowls Variations

• Rice Alternatives: While the recipe calls for either white or brown rice, you can opt for other grains depending on your dietary preferences. Quinoa is a gluten-free and high-protein alternative that will add a nutty flavor to the bowl. If you’re looking for a low-carb option, cauliflower rice is an excellent choice. It’s light, fluffy, and works beautifully with the other ingredients.
• Vegetable Toppings: You can get creative with additional toppings for the bowl. Consider adding roasted carrots, edamame, or even bell peppers for extra color and flavor. These ingredients will not only elevate the dish but also increase its nutritional value.
• Non-Dairy Alternatives: If you’re looking for a dairy-free option, substitute avocado for any creamy dressings. The natural fats in avocado add a rich and smooth texture that complements the other ingredients while keeping the dish wholesome and dairy-free.

For a Vegan or Plant-Based Version

If you’re looking to make this dish vegan or plant-based, you can easily substitute the salmon with either tofu, tempeh, or even chickpeas. Here’s how:

• Tofu or Tempeh: Marinate tofu or tempeh in the same teriyaki marinade used for the salmon. Press the tofu to remove excess moisture and pan-fry it until crispy for the best texture. Tempeh, with its nutty flavor, can be sliced and sautéed, providing a hearty plant-based protein.
• Chickpeas: If you prefer legumes, roasted chickpeas make an excellent plant-based substitute. Toss them in olive oil, salt, and pepper, and roast until crispy for a satisfying crunch that mimics the texture of the roasted Brussels sprouts.

Creating the Perfect Balance for Special Diets

This recipe is inherently gluten-free as long as you use gluten-free soy sauce or tamari. It can also easily be adapted for keto and paleo diets by substituting the rice with cauliflower rice and the honey with a low-carb sweetener like stevia or erythritol. Additionally, sesame oil and olive oil keep this dish in line with both Mediterranean and Asian diet principles, making it suitable for many different meal plans.

Health Benefits of Key Ingredients

The ingredients in these teriyaki salmon bowls not only deliver fantastic flavors but also offer numerous health benefits. Let’s take a closer look at the nutritional value of the main ingredients and how they contribute to your well-being.

Salmon: A Nutritional Powerhouse

• Rich in Omega-3 Fatty Acids: Salmon is one of the best sources of omega-3 fatty acids, which are essential for heart health. These healthy fats help lower the risk of heart disease by reducing inflammation, improving cholesterol levels, and supporting healthy blood pressure. Omega-3s also play a key role in brain function, reducing the risk of cognitive decline as we age.
• High in Protein: Each salmon fillet is packed with high-quality protein, essential for muscle repair, immune function, and overall growth. This makes salmon an excellent choice for those looking to maintain or build lean muscle mass.
• Loaded with Vitamins and Minerals: In addition to omega-3s and protein, salmon is rich in several important vitamins and minerals. It’s an excellent source of vitamin D, which supports bone health, and vitamin B12, which is vital for nerve function and red blood cell production. Salmon also provides significant amounts of selenium, a mineral that acts as an antioxidant and supports thyroid health.

Brussels Sprouts: Small But Mighty

• High in Fiber: Brussels sprouts are an excellent source of fiber, which helps support digestive health by promoting regular bowel movements and feeding the beneficial bacteria in your gut. Fiber also helps manage blood sugar levels and keeps you feeling full longer, which can assist in weight management.
• Packed with Antioxidants: These cruciferous vegetables contain powerful antioxidants like vitamin C, which helps protect your cells from oxidative damage and strengthens the immune system. Brussels sprouts are also rich in vitamin K, which plays an essential role in bone health by regulating calcium and supporting proper blood clotting.
• Anti-Inflammatory Properties: The high levels of sulforaphane, a compound found in Brussels sprouts, have been shown to reduce inflammation and may lower the risk of certain chronic diseases, including heart disease and cancer.

Avocado: The Creamy Superfood

• Healthy Fats: Avocados are known for their creamy texture and high content of monounsaturated fats, which are heart-healthy and have been shown to reduce bad cholesterol levels. This type of fat is beneficial for maintaining healthy blood vessels and lowering the risk of heart disease.
• Rich in Vitamins and Minerals: Avocados are a great source of vitamins E, K, and C, as well as potassium. Potassium helps regulate blood pressure, while vitamin E acts as an antioxidant, promoting healthy skin and preventing oxidative stress.
• Supports Digestion: Avocados are also high in fiber, which aids digestion and keeps your gut healthy. The fiber in avocados helps to regulate bowel movements and prevent constipation, making them a great addition to a healthy diet.

Cucumber: A Hydrating Crunch

• Low in Calories and High in Water Content: One of the key benefits of cucumber is its high water content (about 96%), which helps keep you hydrated, especially when eaten as part of a meal. Being low in calories and high in water makes cucumbers a perfect vegetable for those looking to lose weight or maintain a healthy weight.
• Rich in Antioxidants: Cucumbers contain antioxidants like vitamin C and beta-carotene, which help protect the body from oxidative stress and reduce the risk of chronic diseases. These antioxidants also help maintain healthy skin, reducing the appearance of aging.
• Supports Skin Health: The silica found in cucumbers promotes collagen production, which is essential for maintaining skin elasticity and preventing wrinkles. They’re often used in beauty products to reduce puffiness and soothe irritated skin.

Green Onions: A Flavorful Nutrient Boost

• Rich in Vitamin K: Green onions are an excellent source of vitamin K, which is essential for proper bone health, blood clotting, and maintaining healthy skin.
• Good for Digestion: Green onions are high in fiber, particularly inulin, a prebiotic fiber that supports digestive health by promoting the growth of good bacteria in the gut.
• Anti-Inflammatory: The antioxidants in green onions, including quercetin, help reduce inflammation in the body, protecting against oxidative stress and the risk of chronic diseases.

Teriyaki Sauce: Flavor with Benefits

• Low in Calories: Teriyaki sauce provides a rich flavor profile without adding many calories. It’s generally made from soy sauce, ginger, and garlic, all of which have health benefits such as boosting the immune system and reducing inflammation.
• Ginger’s Anti-Inflammatory Properties: One of the key ingredients in teriyaki sauce is ginger, which has been used for centuries to help with nausea, digestion, and inflammation. Ginger can help reduce muscle pain, improve joint health, and even lower blood sugar levels.
• Garlic’s Health Benefits: Garlic is another staple in teriyaki sauce that has long been valued for its medicinal properties. It contains compounds like allicin that have been shown to have powerful antioxidant and anti-inflammatory effects. Garlic also supports heart health, helps to regulate blood pressure, and boosts the immune system.

Honey: A Natural Sweetener

• Rich in Antioxidants: Honey is packed with antioxidants that help protect your cells from oxidative damage. It has antibacterial and anti-inflammatory properties, which support overall immune function.
• Natural Energy Source: The sugars in honey provide a quick and natural source of energy, making it an excellent addition to meals when you need a boost. It’s also known for its soothing properties and is often used to relieve sore throats and coughs.

Frequently Asked Questions (FAQs)

Can I use frozen salmon for this recipe

Yes, you can absolutely use frozen salmon for this recipe. Just be sure to thaw the salmon completely before marinating and cooking it. Thaw the fillets in the refrigerator overnight or place them in a sealed plastic bag and submerge them in cold water for faster thawing. Once thawed, you can proceed with the marinating and cooking process as usual.

Pro Tip: If you’re using frozen salmon, you may need to adjust the cooking time slightly, as frozen fillets take a bit longer to cook than fresh ones.

How do I store leftover

Leftovers can be stored in airtight containers in the refrigerator for up to 3-4 days. To preserve the crispy texture of the Brussels sprouts, you can reheat them in the oven at 375°F (190°C) for about 5-10 minutes until they become crispy again.

For the salmon and other ingredients like the rice, you can reheat them in the microwave or on the stove. However, for best results, reheat the salmon in a skillet to avoid it becoming too dry.

Can I make this recipe gluten-free?

Yes, this recipe can easily be made gluten-free by using gluten-free soy sauce or tamari instead of regular soy sauce. Be sure to check the labels of the other ingredients like teriyaki sauce to ensure they are gluten-free as well. Some brands of teriyaki sauce contain wheat, so look for a gluten-free option or make your own from scratch.

Can I use a different vegetable instead of Brussels sprouts?

Yes, absolutely! While Brussels sprouts are a key ingredient in this recipe, you can substitute them with other vegetables that roast well. Some great alternatives include:

• Sweet potatoes – Roast them until crispy for a slightly sweet addition to the bowls.
• Green beans – A lighter, crisp vegetable that can be roasted or sautéed.
• Asparagus – Offers a delicate flavor and pairs beautifully with the salmon.

Feel free to get creative with your vegetable choices depending on what’s in season or what you prefer.

Can I make this recipe vegan?

Yes, you can make a vegan version of this teriyaki bowl by replacing the salmon with tofu, tempeh, or even roasted chickpeas.

• For tofu: Press it to remove excess moisture, marinate it in the same teriyaki sauce, and then pan-fry it until crispy on the outside.
• For tempeh: Slice and sauté it in the marinade for a nutty and chewy texture.
• For chickpeas: Toss them in olive oil and seasoning, then roast them until crispy for a crunchy, protein-packed substitute.

Can I make this meal in advance?

Absolutely! This recipe is great for meal prep:

• You can cook the salmon, Brussels sprouts, and rice ahead of time and store them separately in the fridge.
• Assemble the bowls when ready to serve, or prepare individual portions for grab-and-go meals throughout the week.

For freshness, add the avocado and cucumber just before serving, as they can brown when stored for too long.

Can I use a different type of rice

Yes, you can use any type of rice you prefer or have on hand. The recipe calls for white or brown rice, but other great alternatives include:

• Quinoa – A high-protein, gluten-free option that adds a nutty flavor.
• Cauliflower rice – A low-carb option for those on a keto or paleo diet.
• Jasmine or Basmati rice – For a fragrant rice option with a slightly different texture.

Just be sure to adjust the cooking time based on the rice you choose.

Is this dish low-carb or keto-friendly?

The standard recipe is not low-carb due to the rice, but you can make it low-carb or keto-friendly by replacing the rice with cauliflower rice. Additionally, substitute the honey in the teriyaki sauce with a low-carb sweetener like erythritol or stevia. This modification will make the meal suitable for a keto or low-carb diet.

What can I serve with these teriyaki salmon bowls?

These teriyaki salmon bowls are quite filling on their own, but you can serve them with additional sides if desired. Some great complementary dishes include:

• Miso soup – A light, savory soup that pairs well with the umami flavors of the teriyaki salmon.
• Edamame – A healthy snack or side dish rich in protein and fiber.
• Asian-style cucumber salad – For a refreshing and tangy side dish.

How do I make homemade teriyaki sauce?

If you prefer to make your own teriyaki sauce, here’s a simple recipe:

• Ingredients:
  • ½ cup soy sauce (or gluten-free tamari)
  • ¼ cup water
  • 2 tablespoons honey or maple syrup
  • 2 tablespoons rice vinegar
  • 1 teaspoon sesame oil
  • 1 clove garlic, minced
  • 1 teaspoon grated ginger
  • 1 teaspoon cornstarch (optional, for thickening)
• Instructions:
  1. Combine all the ingredients in a small saucepan.
  2. Bring to a simmer over medium heat, stirring constantly.
  3. Once it starts to thicken, remove from heat and let it cool.
  4. Use immediately or store in an airtight container in the fridge for up to 1 week.

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