Flaky, flavorful, and full of protein—this Seared Sesame Salmon is a triple threat. Caramelized to perfection and glazed in a sweet sesame soy sauce, it’s paired with crispy roasted broccoli and jasmine rice for meal prep magic. But fair warning: reheating fish in the office might make you some enemies… until they smell how incredible this is. With 59g of protein per serving, it’s worth the risk. Your skillet deserves this one.
Seared Sesame Salmon
Equipment
Ingredients
For the Salmon:
- 2 lbs salmon Cut into 4 fillets
- 6 tbsp soy sauce low-sodium
- 2 tbsp sesame oil
- 2 tbsp honey
- 2 tsp rice vinegar or lime juice
- 2 tbsp sesame seeds
- 1 tsp grated ginger
- 4 cloves garlic
- 1 tsp red pepper flakes
For the Vegetables:
- 1.5 lbs broccoli florets
- 1 tbsp olive oil
- 1/2 tbsp garlic powder
- 1/2 tsp salt
- 1/2 tsp black pepper
For the Rice:
- 1 cup jasmine rice
- 1/2 tbsp grated ginger optional, for flavor
Instructions
- In a small mixing bowl, whisk together soy sauce, sesame oil, honey, rice vinegar, sesame seeds, grated ginger, garlic, & red pepper flakes.6 tbsp soy sauce, 2 tbsp sesame oil, 2 tbsp honey, 2 tsp rice vinegar, 2 tbsp sesame seeds, 1 tsp grated ginger, 4 cloves garlic, 1 tsp red pepper flakes
- Reserve 1/4 cup of the marinade to use as a finishing glaze.
- Place the salmon fillets in a large dish or zip-top bag and pour the marinade over them. Coat evenly, seal, and refrigerate for at least 30 minutes (or up to overnight).2 lbs salmon
- Begin cooking jasmine rice according to your preferred method. I love my rice cooker! For extra flavor, stir in grated ginger before cooking.1 cup jasmine rice, 1/2 tbsp grated ginger
- Preheat the oven to 425°F. Toss broccoli florets with olive oil, garlic powder, salt, and pepper. Spread evenly on a baking sheet.1.5 lbs broccoli florets, 1 tbsp olive oil, 1/2 tbsp garlic powder, 1/2 tsp salt, 1/2 tsp black pepper
- Roast for 15-20 minutes, tossing halfway through, until tender and slightly charred.
- Heat a 12-inch cast iron skillet over medium-high heat. Sear the salmon fillets skin-side up for 2-3 minutes until caramelized. Flip and cook for another 2-3 minutes.
- Transfer the skillet to the preheated oven and bake for 4-5 minutes, until the salmon reaches an internal temperature of 145°F.
- In the final 1-2 minutes of cooking, Bring the reserved marinade to a light boil & reduce the mixture.
- Brush the reserved marinade over the salmon fillets for an extra layer of flavor before serving.
- Divide the rice, roasted broccoli, and salmon fillets into four meal prep containers. Enjoy immediately or refrigerate for up to 4 days.
Nutrition
Miso Honey Salmon is a game-changer for high-protein meal prep. This recipe features tender salmon fillets glazed with a sweet and savory miso marinade, paired with perfectly roasted broccoli and fluffy jasmine rice. Each serving packs 58g of protein, making it an excellent choice for fitness enthusiasts and meal preppers looking for a delicious, macro-friendly option. With bold Japanese-inspired flavors and a straightforward preparation process, this recipe is as easy to make as it is satisfying.
The marinade, made with miso paste, honey, soy sauce, and sesame oil, creates a perfect balance of umami and sweetness that complements the richness of the salmon. Roasted broccoli adds a touch of caramelized goodness, while jasmine rice completes the dish with a comforting base. This recipe is designed for busy individuals who want to prepare meals in advance without compromising on flavor or nutrition.
Craving more high-protein meal prep ideas? Check out our full library of recipes tailored to fit your macros and fuel your active lifestyle.