Chef-Made Food That Fits Your Goals | Honey Soy Garlic Salmon
High-protein honey garlic salmon with rice and greens. Real chef-made food designed for taste, balance, and performance — perfect for meal prep, muscle gain, or healthy eating.
Honey Soy Garlic Salmon
Ingredients
Salmon & Glaze
- 15 ml Peanut Oil
- 3 Salmon Fillets Skin On
- 15 ml Low Sodium Soy Sauce
- 20 g Honey
- 10 ml Rice Vinegar
- 5 ml Sesame Oil
- 1 Garlic Clove Grated
- 5 g Ginger Grated
- 0.5 g Chilli Flakes Optional
- Salt & Pepper
Jasmine Rice
- 200 g Jasmine Rice Washed
- 300 ml Cold Water
- Salt
Greens
- 2 bunch Broccolini (Tenderstem) Trimmed
- 5 ml Low Sodium Soy Sauce
- 2 g Sesame Seeds
To Serve
- Fresh Lime or Lemon Wedges To Serve
- Sesame Seeds Optional
- Spring Onion (Scallion) Optional
Method
Cook the Rice
- Rinse the rice under cold water until the water runs clear — this removes excess starch and helps it stay fluffy. Add to a small pot with cold water and a pinch of salt. Bring to a boil, then cover and reduce to the lowest heat. Cook for 12 minutes, then turn off the heat and let it steam for 4 minutes (lid on). Fluff with a fork just before serving.
Mix the Glaze
- In a small bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, garlic, ginger, and chilli flakes. Set aside — you’ll pour this over the fish in the pan.
Sear the Salmon
- Pat the salmon dry with a paper towel and season lightly with salt and pepper. Heat a non-stick or cast-iron pan over medium-high heat with oil. Place the fillets, skin-side down, and cook undisturbed for 4 minutes — this crisps the skin and adds structure. Flip, reduce the heat to medium, and pour in the glaze. Baste continuously as the sauce bubbles — it will thicken and coat the salmon in about 2 minutes.
Cook the Greens
- In a second pan (or the same pan wiped out), add sesame oil and bring to medium heat. Add the broccolini with 1–2 tbsp water, cover and steam-sauté for 2 minutes until bright green and tender-crisp. Add a splash of soy and a squeeze of lemon juice to finish.
Assemble & Serve
- Spoon the fluffy rice onto plates or into containers. Add the glazed salmon and drizzle any remaining pan sauce over the top. Finish with the greens, sesame seeds, and a wedge of lime. Serve immediately or store in the fridge up to 3 days if prepping ahead.
Chef's Tips
Pat the salmon fully dry before it goes in the pan, and leave it undisturbed for the full 4 minutes skin-side down — any surface moisture or early movement is what stops the skin from crisping properly.Reduce the heat to medium before pouring in the glaze, and baste continuously rather than letting it sit — honey-based glazes catch and burn fast once they start bubbling, so keeping the sauce moving is what gets it glossy instead of scorched.Rinse the rice until the water runs fully clear, as written — skipping this leaves excess surface starch behind, which is what makes rice gummy instead of fluffy once cooked.
Storage & Reheating
Refrigerate for up to 3 days in an airtight container. Freezing isn't recommended — the crisp seared skin won't hold its texture once thawed, and salmon is delicate enough that it's easy to overcook on a second reheat.To reheat, microwave on medium power in short bursts until just warmed through, watching it closely so the salmon doesn't overcook and dry out.
Serving 400gCalories 700kcalCarbohydrates 64gProtein 42gFat 29gSaturated Fat 6gPolyunsaturated Fat 7.4gMonounsaturated Fat 10.2gCholesterol 91mgSodium 309mgPotassium 715mgFiber 3.5gSugar 7.2gVitamin A 657.6IUVitamin C 9.93mgCalcium 38mgIron 1.3mg
The above nutrition guide is based on daily averages and is calculated for a single portion.
Recipe Notes
Storage Instructions
Store portions in airtight containers in the fridge for up to 3 days.
Keep rice, salmon, and greens together for convenience.
For best quality, avoid freezing — the glaze and greens lose texture.
Reheating Instructions
Microwave on medium power until just warmed through.
Avoid overheating the salmon to keep it moist and tender.
Add a splash of water when reheating to revive the rice and greens.
Optional: drizzle a touch of soy or sesame oil before serving to refresh flavour.
Watch How To Make The Recipe
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