Teriyaki Salmon Bowls: A Perfect Balance of Flavor and Nutrition
Hello food lovers! Today I’m excited to share one of my absolute favorite weeknight dinner recipes that never fails to satisfy both my taste buds and nutritional needs. If you’re feeling less than inspired but want a meal that’s both satisfying and nourishing, these teriyaki salmon bowls are your answer!
When perfectly glazed salmon tops a bed of tender quinoa and brown rice, fresh vegetables, and pineapple, you’ve got a dinner that’s absolutely craveable—like takeout, but much easier on your wallet. The best part? You can get these teriyaki salmon bowls on the table in just 30 minutes, making them perfect for busy weeknights when you want something delicious without the fuss.
As someone who’s always searching for high-protein meal options, I’m thrilled to share that each serving of these bowls packs a whopping 49 grams of protein! That’s incredible fuel for your body, whether you’re building muscle, recovering from a workout, or simply looking to stay satisfied longer. If your goal is to increase your protein intake, don’t miss my high protein pasta recipe too.
The Power of Protein: Why These Bowls Are a Nutritional Powerhouse
Before diving into the recipe, let’s talk about why the protein in these teriyaki salmon bowls is so beneficial. This dish combines three excellent protein sources—salmon, quinoa, and edamame—creating a nutritional trifecta that supports your body in numerous ways:
- Salmon provides high-quality complete protein along with omega-3 fatty acids that support brain, heart, and eye health.
- Quinoa offers a plant-based complete protein that’s rare in the plant world, containing all nine essential amino acids.
- Edamame contributes additional plant protein plus fiber and essential vitamins.
High-quality protein is crucial for building and maintaining lean muscle, supporting your immune system, and keeping you feeling full between meals. At 49 grams per serving, these bowls deliver serious protein power!
Health Benefits of Salmon
As a food blogger who cares about both flavor and nutrition, I’m particularly excited about the mental health benefits of salmon. Packed with omega-3 fatty acids, specifically EPA and DHA, salmon is one of the top mental health superfoods. These fatty acids are utilized in the cell membranes of the brain to promote communication between cells, boosting overall cognitive function and regulation.
Here are a few more reasons to love salmon:
- Excellent source of vitamin B12, essential for metabolism, healthy nerves, and blood cells
- Rich source of vitamin D (one of the few foods that naturally contains it)
- Good source of vitamin B6, essential for properly functioning nervous and immune systems
If you have limited sun exposure, especially during winter months, adding salmon to your regular meal rotation can help stave off seasonal depression!
Ingredients for Teriyaki Salmon Bowls
The Star Players:
- Salmon fillets: Choose wild-caught when possible for maximum nutritional benefits and flavor
- Olive oil: A heart-healthy fat that helps cook the salmon to perfection
- Quinoa and brown rice mix: This fiber-rich blend provides a nutty base for your bowl. You can find so many great fast and easy packages at the supermarket that you can microwave for a quick meal.
- Carrots: Sweet, crunchy, and packed with beta-carotene
- Broccoli: A cruciferous veggie superstar high in vitamins C and K
- Mushrooms: Adding umami flavor and a meaty texture
- Edamame: Young soybeans that add protein and a pop of bright green color
- Fresh pineapple: Provides sweet-tart flavor that complements the teriyaki sauce beautifully
- Teriyaki sauce: The flavorful glaze that brings everything together. I use a thick glaze in this recipe, rather than a thin marinade. Kikkoman Takumi Teriyaki Sauce is amazing in this dish.
- Green onions: For a mild onion flavor and fresh garnish
- Sesame seeds: Adding a nutty crunch and visual appeal
Ingredient Substitutions
Need to adapt this recipe to your dietary needs? No problem! Here are some easy swaps:
- Cauliflower rice: A perfect grain-free alternative to the quinoa and brown rice mix, cutting carbs while adding extra vegetables. Try my coconut and cashew cauliflower rice recipe for even more flavor.
- Protein alternatives: If salmon isn’t available, try this with chicken, shrimp, tofu, or tempeh
- Vegetable options: Feel free to substitute any vegetables you have on hand—bell peppers, snow peas, or cabbage work beautifully
- Sauce alternatives: No teriyaki sauce? Try a glaze soy sweet sauce, hoisin sauce, orange sauce or a sweet chili sauce. All of those sweet Asian sauces will work.
How to make teriyaki salmon bowls
- Prep your veggies and pineapple. Slice the mushrooms. Peel the carrot (s) and slice. Cut the broccoli into florets. Slice the green onions. Cut the fresh pineapple into small chunks. I use fresh pineapple but if you had to, you could use canned or frozen. Just drain or thaw before using.
- Blanch your sliced carrots and broccoli florets in a pot of salted boiling water for two minutes. Drain and put to the side.
- Steam your edamame in the microwave (or per package instructions). Remove the beans from the pods and put in a bowl. Discard the pods.
PRO TIP:
I buy my edamame in the frozen food aisle. They cook in the microwave in 90 seconds. I let them cook and then I just squeeze them out of the pods. (be sure to let them cool slightly) The beans come right out of the pods (no cutting needed). You can do this well in advance because the beans will be put on top of the bowl at room temperature.
- Add the oil to a large non-stick skillet over medium-high heat. Using a paper towel, dry the salmon filet. Salt and pepper the salmon filet and add to the skillet and cook for two minutes. Flip the salmon in the skillet.
- Add the mushrooms, pineapple and blanched carrots and broccoli to the skillet with the salmon. Add the teriyaki sauce over the salmon and the veggies. Stir the veggies to coat and let cook along side the salmon for about 3-4 minutes until the mushrooms are cooked and the salmon is cooked to your likeness. If you want more sauce, add it now.
- Using a spatula or knife, break the salmon into chunks in the skillet. NOTE: this is optional. You could have two individual filets of salmon and keep them whole and plate them that way.
- Meanwhile, cook your quinoa and brown rice mix per the package instructions. I use a microwavable pouch or individual serve containers and it takes just 90 seconds. You can always cook your quinoa and rice from a raw state, but using these products get this dinner to the table fast.
- Plate half the quinoa and rice mixture in each shallow bowl. Divide the cooked salmon and veggies with pineapple and serve over the quinoa rice mixture. Top each bowl with half the edamame. Sprinkle with the chopped onion and sesame seeds and enjoy.
Alternative Ways to Cook Salmon
One of the things I love about this recipe is its flexibility! Here are different methods for cooking your teriyaki salmon:
Pan-Seared Teriyaki Salmon (The Classic Approach)
- Heat olive oil in a non-stick skillet over medium-high heat.
- Place salmon fillets skin-side down and cook for 4-5 minutes.
- Flip carefully and cook for another 3-4 minutes while basting with teriyaki sauce.
- The salmon is done when it flakes easily with a fork.
Air Fryer Teriyaki Salmon
- Preheat your air fryer to 380 degrees F.
- Place marinated salmon in the air fryer basket.
- Cook for 7-9 minutes until the salmon flakes easily.
- Brush with additional teriyaki sauce before serving.
Baked Teriyaki Salmon
- Preheat your oven to 400 degrees F.
- Place marinated salmon on a lined baking sheet.
- Bake for 12-15 minutes until salmon is cooked through.
- For extra caramelization, broil for the last 2 minutes.
Grilled Teriyaki Salmon
- Preheat grill to medium-high heat.
- Place salmon on oiled grill grates skin-side down.
- Grill for 4-5 minutes per side, brushing with teriyaki sauce while cooking.
- Remove when the salmon reaches an internal temperature of 145 degrees F.
Frequently Asked Questions
Are salmon teriyaki bowls healthy?
Absolutely! These bowls are nutritional powerhouses. They deliver omega-3 fatty acids from the salmon, complex carbs from the grains, and a rainbow of vitamins and minerals from the vegetables. With 49 grams of protein per serving, they’ll keep you satisfied for hours while supporting muscle maintenance and growth.
How do I make a quick and easy teriyaki sauce?
For a simple homemade teriyaki sauce, combine:
- 1/2 cup soy sauce
- 1/4 cup mirin (sweet rice wine)
- 2 tablespoons brown sugar
- 1 tablespoon honey
- 2 cloves minced garlic
- 1 teaspoon grated ginger
Simmer for 5 minutes, then whisk in 1 tablespoon of cornstarch mixed with 2 tablespoons of water. Continue cooking until thickened to your desired consistency.
Should teriyaki sauce be thick or thin?
Traditional teriyaki sauce has a syrupy consistency—thick enough to coat the back of a spoon but still pourable. For bowls, a slightly thicker sauce works well as it clings better to the salmon and doesn’t make the other ingredients soggy. You will also find thin teriyaki sauces that I will use when I’m marinating fish or chicken but not for glazing like in this recipe.
How do I pick fresh salmon fillets?
Look for salmon that:
- Has firm, moist flesh that springs back when pressed
- Smells fresh and oceanic, not fishy
- Has bright, clear eyes (if buying a whole fish)
- Features vibrant color (varies by species but should look fresh)
- Has no brown spots or discoloration
Can a salmon bowl be made grain-free?
Yes! Substitute cauliflower rice for the quinoa and brown rice mix. Simply pulse cauliflower florets in a food processor until they resemble rice, then sauté in a bit of olive oil for 5-7 minutes until tender.
Which rice is best for a salmon bowl?
The best rice is whichever you prefer! Brown rice offers more fiber and nutrients, while white sushi rice cooks faster and has a pleasing sticky texture. For a nutritional boost, I recommend the quinoa and brown rice mix suggested in this recipe.
How can I make my teriyaki salmon bowls even more flavorful?
Try adding a sprinkle of furikake (Japanese rice seasoning), a drizzle of sriracha mayo, or some pickled ginger for an extra flavor dimension. Like spice? Add a little Momofuku chili crunch – yum! Want a little crunch? Nuts are always a good choice. Cashews and macadamia nuts are favorites.
What vegetables pair best with teriyaki salmon?
Beyond what’s in the recipe, excellent pairings include cucumber, radishes, bell peppers, purple cabbage, Brussels sprouts, asparagus, and green beans. For an authentic touch, add a handful of sprouts or microgreens on top.
Can I make these bowls ahead of time for meal prep?
Absolutely! See the storage section below for detailed instructions.
Are these bowls kid-friendly?
Yes! Children typically love the sweet notes in teriyaki sauce. For pickier eaters, you can separate components and let kids build their own bowls.
Storing Leftovers
These teriyaki salmon bowls are perfect for meal prep! Here are some storage tips:
For complete meal prep:
- Cook the rice/quinoa and salmon, then cool and store in separate airtight containers in the fridge for up to 3 days.
- Prep the vegetables and store in airtight containers until ready to assemble.
- Save unused teriyaki sauce in a separate container.
When ready to eat:
- Reheat the salmon and grains separately.
- Add fresh vegetables and pineapple just before serving
Quick tip: Glass meal prep containers work beautifully for storing these components separately until you’re ready to enjoy your bowl!
Did You Enjoy This Recipe?
If you tried these teriyaki salmon bowls, I’d love to hear from you! Please leave a comment and rating below. Your feedback helps me improve recipes and helps other readers find dishes they’ll love.
What did you think of the flavor combination? Did you make any interesting substitutions? Let me know in the comments!
More Delicious Bowl Recipes You’ll Love
If you enjoyed this teriyaki salmon bowl, check out these other fantastic bowl recipes:
- Pineapple and Mango Chicken Stir Fry
- Healthier Orange Chicken
- Chinese Potato Bird Nests with Shrimp & Veggies
- Lime, Ginger and Blackberry Salmon Rice Bowls
- Southwestern Fonio Bowl
Happy cooking, and enjoy your teriyaki salmon bowls!
Teriyaki Salmon Bowls
Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.
Ingredients
- 8 Oz. Salmon
- 1 Tsp. Olive Oil
- Kosher salt and fresh ground black pepper
- 2 Cups Quinoa and brown rice mix
- 1 Cup Carrot slices
- 1 Cup Broccoli florets
- 1 Cup Sliced mushrooms
- 1 Cup Edamame
- 1 Cup Fresh pineapple, chunks
- 1/4 Cup Teriyaki Sauce
- 2 Green onions, sliced
- 1 Tsp. Sesame seeds (optional)
Instructions
- Prep your veggies and pineapple. Slice the mushrooms. Peel the carrot (s) and slice. Cut the broccoli into florets. Slice the green onions. Cut the fresh pineapple into small chunks.
- Blanch your sliced carrots and broccoli florets in a pot of salted boiling water for two minutes. Drain and put to the side.
- Steam your edamame in the microwave (or per package instructions). Remove the beans from the pods and put in a bowl. Discard the pods.
- Add the oil to a large non-stick skillet over medium-high heat. Using a paper towel, dry the salmon filet. Salt and pepper the salmon filet and add to the skillet and cook for two minutes. Flip the salmon in the skillet. Add the mushrooms, pineapple and blanched carrots and broccoli to the skillet with the salmon. Add the teriyaki sauce over the salmon and the veggies. Stir the veggies to coat and let cook along side the salmon for about 3-4 minutes until the mushrooms are cooked and the salmon is cooked to your likeness. If you want more sauce, add it now.
- Using a spatula or knife, break the salmon into chunks in the skillet.
- Meanwhile, cook your quinoa and brown rice mix per the package instructions. I use a microwavable pouch or individual serve containers and it takes just 90 seconds.
- Plate half the quinoa and rice mixture in each shallow bowl. Divide the cooked salmon and veggies with pineapple and serve over the quinoa rice mixture. Top each bowl with half the edamame. Sprinkle with the chopped onion and sesame seeds and enjoy.
