Japanese · lunch, dinner
Teriyaki Salmon Rice Bowls with Bok Choy
Video by Chef Jack Ovens on YouTube · Open on YouTube
- Pescatarian
- Gluten-free with a swap: Use tamari in place of both soy sauces and check the mirin label
- Dairy-free
Contains: Gluten, Fish, Peanut, Sesame, Soy. Check labels on stock, sauces and spice mixes.
Each bowl has about 40 g of protein and over 4 g of omega-3 fats from the salmon, plus vitamin C from the bok choy. The sauce is salty and adds about 10 g of sugar per bowl.
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Ingredients 17
Method
Tap a time to watch that step in the video.
- Cut the salmon into large, even chunks (or keep five whole fillets) and toss with the cornflour and a little salt. 0:14
- For the teriyaki, put both soy sauces, the sake, mirin and sugar in a small pan. Bring to the boil, then simmer on low for 5 minutes. 1:20
- Put the rice, 500 ml cold water, lime leaves and a pinch of salt in a saucepan. Bring to the boil, cover and cook on low 12 minutes, then rest off the heat with the lid on for 8 minutes. Remove the leaves and fluff. 2:05
- Heat 1 tbsp oil in a pan and sauté the bok choy stems with a pinch of salt for 3–4 minutes. Add the leaves, garlic and ginger for 1 minute, then take off the heat and stir in the sesame oil. 2:41
- Heat 1½ tbsp oil in a large pan over high heat and gently brown the salmon for about 2 minutes. Pour in the teriyaki and bubble 1–2 minutes until thick and glossy, turning the pieces carefully. 3:53
- Divide the rice, greens and salmon between five containers and top with spring onion. 5:43
Tip. Cool 20 minutes before sealing. Keeps 4 days in the fridge or 3 months in the freezer; reheat in the microwave or a pan. He says vegetable or olive oil can replace the peanut oil, and broccoli and carrots the bok choy.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 5
Where the energy comes from one serve
- Net carbs 39%
- Protein 23%
- Fat 38%
For comparison, low-carb eating usually gets under 26% of its energy from carbs, and ketogenic eating under 10%. Why this is here
Lower-carb idea. About 77% of the 65 g of net carbs come from the jasmine rice. To cut carbs, try cauliflower rice instead, or half and half.
One serve has about 77% of a day’s sodium. Use less salt, stock or sauce, or a reduced-salt version, to bring it down.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High264%
4.2 g a serve, mostly from salmon fillets (78%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin B12 High168%
4 µg a serve, mostly from salmon fillets (100%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Selenium High136%
75 µg a serve, mostly from salmon fillets (79%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin D High79%
16 µg a serve, mostly from salmon fillets (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin B6 High73%
1.2 mg a serve, mostly from salmon fillets (70%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C High67%
60 mg a serve, mostly from pak choy (90%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K High55%
65 µg a serve, mostly from pak choy (83%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Vitamin E High46%
7 mg a serve, mostly from salmon fillets (74%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Vitamin A High42%
376 µg a serve, mostly from pak choy (78%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Folate High33%
131 µg a serve, mostly from pak choy (60%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Magnesium High25%
107 mg a serve, mostly from salmon fillets (40%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Potassium High22%
1050 mg a serve, mostly from salmon fillets (53%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Zinc Source17%
1.8 mg a serve, mostly from jasmine rice (49%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Calcium Source14%
177 mg a serve, mostly from pak choy (71%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Iron Source12%
2.2 mg a serve, mostly from pak choy (43%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chef Jack Ovens; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.