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 beloved its simplicity, so I turned it into a straightforward 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 simple 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 chunk 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 save lots of time.
- Straightforward sheet pan dinner: The salmon and broccoli prepare dinner collectively on one pan for minimal prep and cleanup.
- Filled with vitamin: Every bowl is wealthy in protein, fiber, and heart-healthy omega-3 fatty acids.
- Quick: It solely takes quarter-hour to prepare dinner the salmon and broccoli, making it the right meal on a busy evening.
- Nice for meal prep: The parts could be made forward and assembled for simple lunches and dinners all through the week.
- Customizable: Swap the rice, regulate the warmth degree, or add further greens to make it your individual.
Substances You’ll Want
Listed below are all of the elements for this simple 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 dwell 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 save lots of time.
- Jasmine rice: Prepare dinner jasmine rice within the Prompt Pot or on the range, or purchase frozen rice for those who don’t have time to prepare dinner it.
- Black and white sesame seeds for garnish
The best way to Make Salmon Broccoli Rice Bowls
For those who’re reheating leftover rice, put an ice dice on high earlier than microwaving. They’ll steam the rice, making it delicate and fluffy. Test the recipe card on the backside for printable directions.
- Garlic oil: Combine the olive oil, garlic, salt, and pepper in a small bowl.
- Sriracha Might: 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 high 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. Prime with sriracha mayo and sesame seeds.
Variations
- Fish swaps: Substitute salmon with a thick, flaky white fish like cod or flounder.
- Broccoli: Use cauliflower as an alternative.
- Rice choices: Swap jasmine for brown rice or quinoa.
- Preserve it low-carb by serving the fish over cauliflower rice.
- Add further veggies, reminiscent of edamame, cucumber, or avocado, as toppings.
- Garnish: Substitute sesame seeds with furikake or nori, or high with inexperienced onions.
Storage
- Refrigerate all the pieces for as much as 3 days. You possibly can retailer all of it individually or portion it into particular person containers of salmon, broccoli, and rice for meal prep. Preserve the sriracha mayo in separate small containers.
- Reheat: Microwave the bowls for a couple of minute, then high 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? Strive one in every of these recipes:
Yield: servings
Serving Measurement: 1 bowl
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Preheat the oven to 400°F, and regulate 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 elements with remaining ½ teaspoon lemon juice.
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Add salmon filets to 1 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. Prime every filet off with a lemon spherical.
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Bake at 400° for quarter-hour till the salmon is cooked by and the broccoli is crisp, tender.
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Add ½ cup cooked rice to every bowl. Prime 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
