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Plates & pan meals

Teriyaki salmon with rice & sesame greens

Pan-seared salmon glazed in a quick homemade teriyaki of soy, mirin, honey and ginger, with steamed rice and sesame broccolini on the side.

  • 35 min · 10 min hands-on
  • Serves 4
  • Large non-stick frying pan, wok or second frying pan, medium saucepan with lid
  • Contains fish, soy, wheat, gluten, sesame
  • Complete meal
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Teriyaki salmon with rice & sesame greens · Per serving (1 of 4)

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One serve gives you

Daily needs: Female 31–50
  • Protein 38 g · 23%
  • Carbs 62 g · 38%
  • Fat 29 g · 39%
  • Fibre 3 g

Highest in this recipe

  • Vitamin D 8.7 µg174% of AI (Adequate Intake)
  • B12 3.08 µg128% of RDI
  • Manganese 5.22 mg104% of AI (Adequate Intake), partial ingredient data
  • B3 equivalents 11.0 mg78% of RDI
  • Selenium 45 µg74% of RDI
All 152 nutrients and their sources ↓

Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.

Ingredients

Weights for 4 servings. Per-serve nutrition stays the same.

  • 280 g
  • 420 g
  • 40 g
  • 40 g
  • 20 g
  • 10 g
  • 6 g
  • 4 g
  • 40 g
  • 560 g
  • 10 g
  • 350 g
  • 5 g
  • 6 g
  • 20 g

Check product labels and cross-contact. Ingredient notes are not an allergy-safety guarantee.

Method

5 steps · about 35 min
  1. Rinse the rice. Put it in a medium saucepan with the 420 g water, bring to the boil, stir once, then cover and cook on the lowest heat for 12 minutes. Turn off the heat and leave covered for 10 minutes.
  2. Make the teriyaki sauce: whisk the reduced-salt soy sauce, mirin, honey, ginger, garlic, cornflour and the 40 g water in a small jug until smooth.
  3. Pat the salmon dry. Heat the canola oil in a large non-stick frying pan over medium-high heat. Cook the salmon, presentation side down, for 4 minutes until golden, then turn and cook for 2 minutes.
  4. Reduce the heat to medium, stir the sauce and pour it around the salmon. Let it bubble for 1–2 minutes, spooning it over the fillets, until thick and glossy and the salmon is opaque and flakes easily at the thickest part. Take off the heat.
  5. Meanwhile, heat the sesame oil in a wok over high heat. Add the broccolini and 2 tablespoons of water, cover and cook for 3 minutes until bright green and just tender. Serve the salmon and its glaze on the rice with the broccolini, scattered with sesame seeds and spring onion.

Add optional toppings or substitutions to your saved copy to include them in the calculation.

One serve gives you

Daily needs: Female 31–50
  • Protein 38 g · 23%
  • Carbs 62 g · 38%
  • Fat 29 g · 39%
  • Fibre 3 g

Highest in this recipe

  • Vitamin D 8.7 µg174% of AI (Adequate Intake)
  • B12 3.08 µg128% of RDI
  • Manganese 5.22 mg104% of AI (Adequate Intake), partial ingredient data
  • B3 equivalents 11.0 mg78% of RDI
  • Selenium 45 µg74% of RDI
All 152 nutrients and their sources ↓

Black shows one serve; the rest of each bar is left for the day. * Partial ingredient data.

Calculation limitations
  • Further heating in this recipe is not covered by the food record or a reviewed cooking factor. Reported contributions remain estimates.

Every nutrient, and where it comes from

152 nutrients and food components, and the ingredients that supply each one.

See all 152 with a free account

Every vitamin, mineral, fat, sugar and amino acid in this recipe, per serve or for the whole batch, and which ingredients supply each one. Free, no card needed.

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About this recipe and its sources

Editorially reviewed for ingredient-method agreement, flavour structure, moisture control, practical timings and food-safety cues. Compound products and cross-contact remain label-dependent.

MorselMetrics kitchen ideas · MorselMetrics original recipe content

Original AI-assisted recipe development for MorselMetrics. Editorially reviewed. Nutrition calculated from attributed food-composition sources.

Calculation assumptions & recipe adaptations

Estimated from weighed edible ingredients using existing source-backed food records. Cooking changes without a supported model remain unadjusted; unknown nutrient values remain unknown.

  • White rice, uncooked: Whole-recipe edible weight.
  • Tap water for the rice: Whole-recipe edible weight.
  • Reduced-salt soy sauce: Whole-recipe edible weight.
  • Mirin: Whole-recipe edible weight.
  • Honey: Whole-recipe edible weight.
  • Fresh ginger, finely grated: Whole-recipe edible weight.
  • Garlic, finely grated: Whole-recipe edible weight.
  • Cornflour: Whole-recipe edible weight.
  • Water for the sauce: Whole-recipe edible weight.
  • Skinless Atlantic salmon fillets, 4 × about 140 g: Whole-recipe edible weight.
  • Canola oil: Whole-recipe edible weight.
  • Broccolini, trimmed: Whole-recipe edible weight.
  • Sesame oil: Whole-recipe edible weight.
  • Sesame seeds, toasted: Whole-recipe edible weight.
  • Spring onion, thinly sliced: Whole-recipe edible weight.

AFCD attribution, data & methods

Food matches used for nutrition
  • White rice, uncooked: Rice, white, uncooked
  • Tap water for the rice: Water, tap
  • Reduced-salt soy sauce: Sauce, soy, commercial, reduced salt
  • Mirin: Mirin
  • Honey: Honey
  • Fresh ginger, finely grated: Ginger, peeled, fresh, raw
  • Garlic, finely grated: Garlic, peeled, fresh, raw
  • Cornflour: Flour, cornflour, from maize starch
  • Water for the sauce: Water, tap
  • Skinless Atlantic salmon fillets, 4 × about 140 g: Salmon, Atlantic, fillet, raw
  • Canola oil: Oil, canola
  • Broccolini, trimmed: Broccolini, fresh, raw
  • Sesame oil: Oil, sesame
  • Sesame seeds, toasted: Seed, sesame, unsalted
  • Spring onion, thinly sliced: Onion, spring, fresh, raw

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