Spicy Smashed Salmon Broccoli Rice Bowl is a fast, 30-minute, protein-packed dinner made with roasted salmon, broccoli, rice, and a creamy spicy sauce.
Salmon Broccoli Rice Bowl
My photographer shared this Salmon Broccoli Rice Bowl, a dinner she’s been making for her household, and I cherished its simplicity, so I turned it into a simple sheet pan meal. The salmon and broccoli bake collectively, then the salmon is smashed over the rice and topped with spicy mayo. Minced garlic and lemon is added to the spicy mayo for a brighter, extra flavorful twist. For those who love straightforward salmon dinners, try my salmon recipes and sheet pan dinner recipes for extra weeknight meal concepts.
Why This Sheet Pan Salmon Recipe Works
Smashing the salmon helps the sriracha mayo evenly coat the rice and fish, making every chew flavor-packed. It’s just like my Spicy Canned Salmon Rice Bowl minus the smashing.
- Minimal prep: Use pre-cut broccoli and leftover rice to avoid wasting time.
- Simple sheet pan dinner: The salmon and broccoli cook dinner collectively on one pan for minimal prep and cleanup.
- Full of diet: Every bowl is wealthy in protein, fiber, and heart-healthy omega-3 fatty acids.
- Quick: It solely takes quarter-hour to cook dinner the salmon and broccoli, making it the proper meal on a busy evening.
- Nice for meal prep: The elements might be made forward and assembled for straightforward lunches and dinners all through the week.
- Customizable: Swap the rice, alter the warmth stage, or add additional greens to make it your personal.
Elements You’ll Want
Listed below are all of the substances for this straightforward spicy smashed salmon broccoli bowl recipe. See the recipe card beneath for the precise measurements.
- Salmon fillets: I want to purchase contemporary, wild-caught salmon from my native fishmonger. For those who don’t stay close to the coast, purchase frozen salmon and thaw it within the fridge the day earlier than cooking. If the fillets nonetheless have pores and skin, take away it with a pointy knife.
- Garlic oil: Additional virgin olive oil, kosher salt, black pepper, and minced garlic coat the fish and broccoli.
- Garlic-sriracha mayo: Mild mayo, sriracha, garlic, lemon juice
- Lemon: Sliced lemons infuse the fish with taste because it bakes.
- Broccoli: Purchase a bag of broccoli florets to avoid wasting time.
- Jasmine rice: Cook dinner jasmine rice within the On the spot Pot or on the range, or purchase frozen rice in case you don’t have time to cook dinner it.
- Black and white sesame seeds for garnish
The way to Make Salmon Broccoli Rice Bowls
For those who’re reheating leftover rice, put an ice dice on prime earlier than microwaving. They’ll steam the rice, making it tender and fluffy. Verify the recipe card on the backside for printable directions.
- Garlic oil: Combine the olive oil, garlic, salt, and pepper in a small bowl.
- Sriracha mayo: Mix the mayonnaise, sriracha, minced garlic, and lemon juice.
- Bake the salmon and broccoli: Place the fish and broccoli on separate sides of a parchment-lined sheet pan, and drizzle the garlic oil over the broccoli. Brush it onto the fillets and prime every with a lemon spherical. Bake at 400°F for quarter-hour.
- Assemble the salmon rice bowls: Put rice in every bowl, then add salmon and broccoli. Mash the salmon into the rice with the again of a fork. High with sriracha mayo and sesame seeds.
Variations
- Fish swaps: Change salmon with a thick, flaky white fish like cod or flounder.
- Broccoli: Use cauliflower as a substitute.
- Rice choices: Swap jasmine for brown rice or quinoa.
- Hold it low-carb by serving the fish over cauliflower rice.
- Add additional veggies, equivalent to edamame, cucumber, or avocado, as toppings.
- Garnish: Substitute sesame seeds with furikake or nori, or prime with inexperienced onions.
Storage
- Refrigerate all the things for as much as 3 days. You may retailer all of it individually or portion it into particular person containers of salmon, broccoli, and rice for meal prep. Hold the sriracha mayo in separate small containers.
- Reheat: Microwave the bowls for a couple of minute, then prime with spicy mayo. For those who want to not microwave fish, air fry the filets for 3 to five minutes at 350°F or warmth them within the oven or on the range till heat.
Extra Sheet Pan Salmon Recipes You’ll Love
On the lookout for extra one-pan recipes with salmon? Attempt one in every of these recipes:
Yield: servings
Serving Dimension: 1 bowl
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Preheat the oven to 400°F, and alter the oven rack to the center place. Line a big sheet pan with parchment paper.
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In a small bowl mix the oil with garlic, salt and pepper and stir to combine. Mix sriracha mayo substances with remaining ½ teaspoon lemon juice.
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Add salmon filets to at least one aspect of the sheet pan, and the broccoli on the opposite aspect. Toss 1 tablespoon of the garlic oil with the broccoli, and brush the remaining on the salmon. High every filet off with a lemon spherical.
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Bake at 400° for quarter-hour till the salmon is cooked by means of and the broccoli is crisp, tender.
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Add ½ cup cooked rice to every bowl. High off with a filet of salmon and a heaping ¾ cup steamed broccoli florets. Utilizing the again of a fork, smash/flake the salmon into the rice.
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Drizzle the sriracha mayo over the bowls and garnish with black and white sesame seeds.
Final Step:
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Serving: 1 bowl, Energy: 448.5 kcal, Carbohydrates: 32 g, Protein: 33 g, Fats: 19.5 g, Saturated Fats: 3 g, Ldl cholesterol: 81 mg, Sodium: 534 mg, Fiber: 4 g, Sugar: 3 g
