Ingredients
Scale
For the Salmon Bowls:
- 2 medium heads of broccoli, cut into florets: Broccoli is the star vegetable in this Buddha bowl, providing a delightful crunch and a wealth of health benefits. As a cruciferous vegetable, broccoli is packed with vitamins, minerals, and antioxidants. It’s an excellent source of Vitamin C, Vitamin K, and fiber, contributing to immune health, bone strength, and digestive regularity. When roasted, broccoli takes on a slightly sweet and nutty flavor that complements the teriyaki sauce and salmon beautifully. Choosing fresh broccoli ensures the best texture and flavor, but frozen broccoli florets can also be used in a pinch, just be sure to thaw and drain them well before roasting to avoid soggy results. The vibrant green color of broccoli also adds visual appeal to the bowl, making it even more enticing.
- 4 (4 – 6 ounce) salmon filets: Salmon is the protein powerhouse of this Buddha bowl, offering a rich source of Omega-3 fatty acids, high-quality protein, and essential vitamins and minerals. Omega-3 fatty acids are crucial for heart health, brain function, and reducing inflammation. Salmon is also rich in Vitamin D, Vitamin B12, and selenium. Choosing wild-caught salmon is often recommended for its higher Omega-3 content and lower environmental impact, but sustainably farmed salmon is also a good option. The flaky texture and rich flavor of salmon make it a perfect pairing with the sweet and savory teriyaki sauce. The size of the salmon filets (4–6 ounces) ensures a generous and satisfying serving of protein in each bowl.
- 2 cups cooked brown rice: Brown rice forms the hearty and nutritious base of our Buddha bowls. Compared to white rice, brown rice is a whole grain, meaning it retains its bran and germ layers, which are rich in fiber, vitamins, and minerals. Brown rice provides sustained energy release, aids in digestion, and contributes to feelings of fullness. It’s a good source of magnesium, selenium, and manganese. The slightly nutty flavor and chewy texture of brown rice provide a wonderful contrast to the other components of the bowl. Pre-cooked brown rice pouches or microwavable brown rice cups can be incredibly convenient for speeding up the preparation process, especially on busy weeknights.
- 1 cup shelled edamame, fresh or frozen: Edamame, or young soybeans, adds a vibrant green color, a delightful pop of texture, and a boost of plant-based protein and fiber to our Buddha bowls. Edamame is a complete protein source, containing all nine essential amino acids. It’s also rich in fiber, folate, and vitamin K. Whether you choose fresh or frozen edamame, it’s a quick and easy addition. Frozen edamame is readily available and often pre-shelled, making it incredibly convenient. Simply steam, boil, or microwave the edamame until tender and bright green. The slightly sweet and nutty flavor of edamame complements the teriyaki sauce and other bowl components beautifully.
- 1 cup grated carrot: Grated carrots add a touch of sweetness, vibrant color, and a satisfying crunch to the Buddha bowls, while also contributing valuable nutrients. Carrots are an excellent source of beta-carotene, which the body converts to Vitamin A, essential for vision, immune function, and skin health. They are also a good source of fiber and antioxidants. Pre-shredded carrots are a convenient time-saver, but grating your own carrots ensures maximum freshness and flavor. The slightly sweet and earthy flavor of carrots provides a nice contrast to the savory teriyaki sauce and other bowl components.
- 1 tsp toasted sesame seeds: Toasted sesame seeds are the perfect finishing touch, adding a nutty aroma, a subtle crunch, and a boost of flavor and healthy fats to the Buddha bowls. Toasting sesame seeds enhances their nutty flavor and aroma significantly. Sesame seeds are a good source of healthy fats, calcium, iron, and magnesium. They also add a visually appealing garnish to the bowls. To toast sesame seeds, simply heat them in a dry pan over medium heat, stirring frequently until they become fragrant and lightly golden brown.
- 1 – 2 handfuls of shredded cabbage, for garnish: Shredded cabbage, whether green or red, adds a refreshing crunch and visual appeal to the Buddha bowls, while also providing additional fiber and nutrients. Cabbage is a cruciferous vegetable, similar to broccoli, and is a good source of Vitamin C, Vitamin K, and fiber. Red cabbage, in particular, is rich in anthocyanins, powerful antioxidants that give it its vibrant color. Pre-shredded cabbage blends are readily available and convenient. The slightly peppery and crisp texture of cabbage provides a nice counterpoint to the softer components of the bowl.
- 2 green onions, ends trimmed and thinly sliced: Green onions, also known as scallions, add a fresh, mild onion flavor and a pop of green color to the Buddha bowls, acting as a flavorful garnish. Green onions are a good source of Vitamin K, Vitamin C, and folate. They offer a milder onion flavor compared to bulb onions, making them perfect for raw consumption as a garnish. Thinly slicing green onions ensures they distribute evenly throughout the bowl and release their flavor effectively.
For the Teriyaki Sauce:
- 2 tsp arrowroot starch, cornstarch, or tapioca flour: This is the thickening agent for our homemade teriyaki sauce. Arrowroot starch, cornstarch, and tapioca flour are all effective options for creating a glossy and thickened sauce. Arrowroot starch is often preferred for its neutral flavor and ability to create a clear sauce. Cornstarch is a readily available and economical option. Tapioca flour is another good gluten-free choice. These starches work by gelatinizing when heated in liquid, creating a thickening effect. Using cold water to dissolve the starch before adding it to the hot sauce is crucial to prevent clumping and ensure a smooth sauce.
- ¼ cup cold water: Cold water is essential for dissolving the starch and creating a slurry before adding it to the hot sauce. Using cold water prevents the starch from clumping and ensures it disperses evenly in the sauce, resulting in a smooth and consistent thickening.
- ¼ cup low-sodium soy sauce: Low-sodium soy sauce forms the savory base of our teriyaki sauce, providing umami flavor and saltiness. Choosing low-sodium soy sauce allows you to control the salt content of the sauce and makes it healthier. Soy sauce is made from fermented soybeans and wheat and is a staple ingredient in Asian cuisine. It adds depth of flavor and richness to the teriyaki sauce.
- ¼ cup fresh orange juice, juice from 1 large orange: Fresh orange juice adds a touch of sweetness, acidity, and brightness to the teriyaki sauce, balancing the savory soy sauce and honey. Freshly squeezed orange juice provides a vibrant and natural flavor that is superior to bottled juice. The acidity of the orange juice also helps to tenderize the salmon and complements the other flavors in the bowl.
- 1 tbsp rice vinegar: Rice vinegar adds a mild acidity and tanginess to the teriyaki sauce, enhancing its complexity and balancing the sweetness. Rice vinegar is made from fermented rice and has a milder and sweeter flavor compared to other types of vinegar, such as white vinegar or apple cider vinegar. It’s a common ingredient in Asian sauces and dressings.
- 1 tbsp honey: Honey provides natural sweetness to the teriyaki sauce, creating a balanced and flavorful profile without relying on refined sugars. Honey also adds a subtle floral note and a slightly thicker consistency to the sauce. Using honey instead of refined sugar makes this teriyaki sauce a healthier option.
- ½ tsp sesame oil: Sesame oil adds a distinctive nutty aroma and flavor to the teriyaki sauce, enhancing its authenticity and complexity. Toasted sesame oil is preferred for its more intense flavor and aroma compared to light sesame oil. A little goes a long way with sesame oil, so just a half teaspoon is enough to impart a significant flavor boost.
- ½ tsp freshly grated ginger, very fine: Freshly grated ginger adds a warm, spicy, and aromatic note to the teriyaki sauce, contributing to its depth of flavor and health benefits. Ginger has anti-inflammatory and antioxidant properties. Using freshly grated ginger is crucial for the best flavor; avoid using powdered ginger, which lacks the fresh and vibrant taste. Grating the ginger very finely ensures it incorporates smoothly into the sauce and releases its flavor effectively.
- 1 large garlic clove, minced: Minced garlic adds a pungent and savory flavor to the teriyaki sauce, complementing the ginger and other ingredients. Garlic is also known for its health benefits, including immune-boosting and anti-inflammatory properties. Freshly minced garlic is preferred for its stronger and more vibrant flavor compared to pre-minced garlic or garlic powder. Mincing the garlic finely allows it to release its flavor effectively into the sauce.
Instructions
Step 1: Preheat & Prep for Roasting
- Preheat your oven to 450°F (232°C): Starting with a hot oven is essential for achieving perfectly roasted broccoli and salmon. High heat ensures that the broccoli becomes tender-crisp and slightly caramelized, and the salmon cooks quickly and remains moist.
- Line a baking sheet with parchment paper or aluminum foil: Lining your baking sheet makes cleanup significantly easier. Parchment paper prevents sticking and ensures the broccoli and salmon don’t adhere to the pan. Aluminum foil is another effective option, and you can lightly grease it if desired for extra non-stick insurance.
Step 2: Roast the Broccoli
- Add broccoli florets to the baking sheet: Spread the broccoli florets in a single layer on the prepared baking sheet. Avoid overcrowding, as this can lead to steaming instead of roasting, resulting in soggy broccoli. If needed, use two baking sheets to ensure even roasting.
- Drizzle with 1 Tablespoon of olive oil: Olive oil helps the broccoli to roast properly, promoting browning and crisping. It also adds healthy fats and enhances the flavor.
- Season with salt and pepper: Season generously with salt and pepper to enhance the natural flavor of the broccoli. Don’t be shy with the seasoning, as it will make a big difference in the final taste.
- Roast for 15 – 20 minutes: Place the baking sheet in the preheated oven and roast for 15 to 20 minutes, or until the broccoli is tender-crisp and slightly browned. The roasting time may vary slightly depending on the size of your broccoli florets and your oven. Check for doneness by piercing a floret with a fork – it should be tender but still have a slight bite.
Step 3: Prepare the Salmon
- Pat the salmon filets dry with a paper towel: Patting the salmon dry is crucial for achieving a good sear and preventing it from steaming. Excess moisture on the surface of the salmon will hinder browning and can result in a less flavorful and less appealing texture.
- Season with salt and pepper: Season the salmon filets generously with salt and pepper on both sides. Simple seasoning is all that’s needed to enhance the natural flavor of the salmon, as the teriyaki sauce will add plenty of flavor later.
Step 4: Make the Teriyaki Sauce
- In a small bowl, whisk together cold water and arrowroot starch: This step is essential for creating a smooth and lump-free teriyaki sauce. Whisking the starch with cold water first creates a slurry, which prevents the starch from clumping when added to the hot liquids. Ensure the starch is fully dissolved and the mixture is smooth.
- Set to the side: Set the starch slurry aside while you prepare the rest of the sauce ingredients.
- Heat a small saucepan over medium-high heat: Choose a small saucepan that is appropriate for the amount of sauce you are making.
- Add soy sauce, orange juice, rice wine vinegar, honey, sesame oil, ginger, and garlic: Combine all the sauce ingredients in the saucepan. The order of addition doesn’t matter much at this stage.
- Bring sauce to a quick boil: Increase the heat to medium-high and bring the sauce to a quick boil. Boiling helps to meld the flavors together and intensifies them slightly.
- Reduce heat to medium-low and whisk in the arrowroot starch water: Once the sauce is boiling, reduce the heat to medium-low to prevent splattering and scorching. Pour the starch slurry into the saucepan while whisking constantly. Continuous whisking is essential to prevent lumps from forming and ensure the sauce thickens smoothly.
- Simmer for 3 to 4 minutes, making sure to continually whisk until the sauce has thickened: Simmer the sauce for 3 to 4 minutes, or until it has thickened to your desired consistency. Continue whisking constantly during this time to ensure even thickening and prevent sticking. The sauce should become glossy and slightly syrupy.
- Remove from the heat and set it to the side: Once the sauce has thickened, remove it from the heat and set it aside. The sauce will continue to thicken slightly as it cools.
Step 5: Add Salmon to Baking Sheet and Bake
- Once the broccoli is ready, remove the tray from the oven: Carefully remove the baking sheet with the roasted broccoli from the oven.
- Push the broccoli on one half of the tray to make room for the salmon: Gently push the roasted broccoli to one side of the baking sheet to create space for the salmon filets. This ensures that the salmon has enough room to roast properly and doesn’t steam.
- Avoid broccoli overlapping and on top of each other: Make sure the broccoli florets are still in a single layer and not overlapping, even after pushing them to one side. Overlapping can hinder even cooking.
- Place the seasoned salmon filets skin-side down on the baking tray: Place the seasoned salmon filets skin-side down in the empty space on the baking sheet. Cooking salmon skin-side down first helps to crisp up the skin and keeps the salmon moist.
- Carefully brush about 1 Tablespoon of teriyaki sauce on top of each piece of salmon: Using a pastry brush or spoon, carefully brush about 1 tablespoon of teriyaki sauce evenly over the top of each salmon filet. Don’t oversaturate the salmon with sauce at this stage, as you’ll want to reserve some for serving.
- Make sure they are evenly coated: Ensure that each salmon filet is evenly coated with the teriyaki sauce for consistent flavor and browning.
Step 6: Bake Salmon to Perfection
- Place the baking sheet back in the oven for 8 – 12 minutes: Return the baking sheet with the broccoli and salmon to the preheated oven.
- Bake for 8 – 12 minutes, depending on how well done you like your salmon: The baking time for salmon will depend on the thickness of your filets and your desired level of doneness.
- For medium (slightly pink in the center): Bake for 8 minutes. Salmon will be cooked through but still moist and tender in the center.
- For well-done (cooked through with no pink): Bake for closer to 12 minutes. Salmon will be fully cooked but may be slightly drier.
- Salmon is done when it flakes easily with a fork: To check for doneness, gently flake the salmon with a fork. If it flakes easily and is opaque throughout, it is cooked through. Avoid overcooking the salmon, as it can become dry and tough.
Step 7: Prepare Rice and Edamame (While Salmon Bakes)
- Meanwhile, heat the edamame and brown rice according to package directions: While the salmon is baking, prepare the brown rice and edamame according to package directions. This is a great time to utilize pre-cooked brown rice and frozen edamame for maximum convenience. You can microwave, steam, or boil the edamame until tender and bright green, and reheat the brown rice as directed.
Step 8: Assemble Your Buddha Bowls
- When the salmon is done, assemble your bowls with a base of brown rice: Once the salmon is cooked through and flakes easily, it’s time to assemble your Buddha bowls. Start by placing a generous portion of cooked brown rice at the bottom of each bowl.
- Add the roasted broccoli, teriyaki salmon, grated carrot, sliced green onion, shredded red cabbage, and warmed edamame: Arrange the roasted broccoli, teriyaki salmon, grated carrot, sliced green onion, shredded red cabbage, and warmed edamame attractively on top of the brown rice base. You can create separate sections for each component or arrange them more randomly, depending on your preference.
- Drizzle with extra teriyaki sauce (optional): If desired, drizzle a little extra teriyaki sauce over the assembled bowls for added flavor and moisture.
- Sprinkle with toasted sesame seeds: Finish the bowls with a sprinkle of toasted sesame seeds for added flavor, texture, and visual appeal.
- ENJOY! Serve immediately and savor the delicious and healthy Teriyaki Salmon Buddha Bowls.
Nutrition
- Serving Size: One Normal Portion
- Calories: 550-650
- Fat: 20-30 grams
- Carbohydrates: 60-70 grams
- Protein: 40-50 grams