Meal Prep
Seared Sesame Salmon
Seared Sesame Salmon brings that crispy, sticky, sweet-savory energy that makes meal prep feel way more elite than it has any business being. You’ve got caramelized salmon glazed in a sesame-soy-honey marinade, paired with jasmine rice and roasted broccoli for a bold, high-protein fish meal prep that tastes like takeout, reheats like a champ, and absolutely earns a permanent spot in the rotation.
- Prep
- 15 min
- Cook
- 15 min
- Makes
- 4 servings
- Prep Time
- 15 mins
- Cook Time
- 15 mins
- Down Time
- 30 mins
- Total Time
- 60 mins
Equipment
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Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Salmon:
For the Vegetables:
For the Rice:
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
4 fillets salmon
1 cup dry jasmine rice, ½ 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 ½ lb broccoli florets, 1 tbsp olive oil, ½ tbsp garlic powder, ½ tsp salt, ½ tsp black pepper
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.
Nutrition
Per servingEstimates for one serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Calories
- 816 kcal
- Carbohydrates
- 56.6 g
- Protein
- 56.1 g
- Fat
- 40.6 g
- Saturated Fat
- 8.38 g
- Polyunsaturated Fat
- 11.81 g
- Monounsaturated Fat
- 13.42 g
- Trans Fat
- 0.12 g
- Cholesterol
- 125 mg
- Sodium
- 1,809 mg
- Potassium
- 1,512 mg
- Fiber
- 5.5 g
- Sugar
- 8.1 g
- Added Sugar
- 5.5 g
- Vitamin A
- 151 mcg RAE
- Vitamin C
- 164.66 mg
- Vitamin D
- 24.95 mcg
- Calcium
- 152 mg
- Iron
- 4.79 mg
Estimated ingredient cost
$6.23 per serving · $24.94 for this batch
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Ingredient costs and assumptions
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- salmon: $17.74
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Owner-approved October 3, 2026 recipe standard: one raw Atlantic salmon fillet per serving. Nutrition and ingredient-use cost assume 8 oz (226.796185 g) per fillet. This is an editorial serving standard, not a measured or guaranteed package weight. Actual fillet size and nutrition vary. Observed sale price (regular price $9.86). Includes skin; fillet sizes vary.
Walmart: Marketside Coho Salmon Skin-On Frozen · Price checked 2026-09-21
- soy sauce: $0.72
96 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 16 g Reserve 1/4 cup for glaze, approximately 28% of the listed mixed volume. Count reserved glaze fully and half of the soaking portion; leftover dish/bag marinade is assumed discarded. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Kikkoman Soy Sauce, 15 oz Bottle · Price checked 2026-09-21
- sesame oil: $0.66
27.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.6 g Reserve 1/4 cup for glaze, approximately 28% of the listed mixed volume. Count reserved glaze fully and half of the soaking portion; leftover dish/bag marinade is assumed discarded. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Imperial Dragon 100% Pure Sesame Seed Oil, 5 fl oz · Price checked 2026-09-21
- honey: $0.55
42 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 21 g Reserve 1/4 cup for glaze, approximately 28% of the listed mixed volume. Count reserved glaze fully and half of the soaking portion; leftover dish/bag marinade is assumed discarded. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Raw Honey, 16 oz Bottle · Price checked 2026-09-21
- rice vinegar: $0.08
10 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 5 g Reserve 1/4 cup for glaze, approximately 28% of the listed mixed volume. Count reserved glaze fully and half of the soaking portion; leftover dish/bag marinade is assumed discarded. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Mizkan Rice Vinegar, Mild Japanese Cooking Vinegar, 12 fl oz · Price checked 2026-09-21
- sesame seeds: $0.63
18 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9 g Reserve 1/4 cup for glaze, approximately 28% of the listed mixed volume. Count reserved glaze fully and half of the soaking portion; leftover dish/bag marinade is assumed discarded. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Sesame Seeds, 2.2 oz · Price checked 2026-09-21
- grated ginger: $0.02
2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2 g Reserve 1/4 cup for glaze, approximately 28% of the listed mixed volume. Count reserved glaze fully and half of the soaking portion; leftover dish/bag marinade is assumed discarded. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Ginger Root, Each · Price checked 2026-09-21
- garlic: $0.22
12 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
3 clove = 9 g; USDA SR Legacy household weights used as an approximate physical conversion for the current ingredient profile; nutrition remains from its own mapped record. Reserve 1/4 cup for glaze, approximately 28% of the listed mixed volume. Count reserved glaze fully and half of the soaking portion; leftover dish/bag marinade is assumed discarded. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Spice World Fresh Peeled Garlic, 6 oz, Pouch · Price checked 2026-09-21
- red pepper flakes: $0.05
1.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 1.8 g Reserve 1/4 cup for glaze, approximately 28% of the listed mixed volume. Count reserved glaze fully and half of the soaking portion; leftover dish/bag marinade is assumed discarded. Count 50% of the soaking portion plus 100% of the reserved/served portion. This is an owner-authorized kitchen estimate, not a measured USDA retention factor. Sodium remains fully counted; unknown nutrients remain unknown. Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Crushed Red Pepper, 1.75 oz · Price checked 2026-09-21
- broccoli florets: $3.36
680.4 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Authored ingredient weight. Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Whole Green Broccoli Crowns, 1 Each · Price checked 2026-09-21
- olive oil: $0.18
13.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Extra Virgin Olive Oil, 17 fl oz · Price checked 2026-09-21
- garlic powder: $0.05
4.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 9.7 g Representative product; brand and package size may differ.
Walmart: Great Value Garlic Powder · Price checked 2026-09-21
- salt: $0.00
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6 g Iodized table salt reference; not a kosher salt price.
Walmart: Great Value Iodized Salt · Price checked 2026-09-21
- black pepper: $0.05
1.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (ground) = 2.3 g; texture=ground Ground black pepper reference; cracked pepper may cost differently.
Walmart: Great Value Ground Black Pepper · Price checked 2026-09-21
- dry jasmine rice: $0.59
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Representative product; brand and package size may differ.
Walmart: Great Value Jasmine Rice · Price checked 2026-09-21
- grated ginger: $0.03
3 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2 g Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Ginger Root, Each · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein56.1g27%
- Carbs56.6g28%
- Fat40.6g45%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
Sesame is in the marinade as well as the name, so stir the mixture before you reserve the glaze and coat the fish. The seeds and minced garlic can settle while the sauce sits. Saving the clean finishing portion first gives you a glaze to reduce later without relying on marinade that has touched raw salmon.
Start the rice and broccoli before searing the fish, then use the short oven finish to bring the salmon to doneness. If you add the optional ginger to the rice, measure it separately from the marinade ginger so the two steps are easy to follow. Divide the cooked glaze across the fillets and rice while packing. This is one of the fish meal preps where the sauce ties the whole bowl together. Once the fish is cooked, separate any skin while the fillets are still hot. Do the whole batch before packing so there is nothing to pick around when you eat. Smaller broccoli florets give you more of the browned, crisp edges that work so well beside the glazed fish. Roast them with the listed oil and space on the tray, watching the tips as they darken.
For a refrigerated serving, microwave on high for 90 seconds, stir, then heat for another 45 seconds. Use that as a starting point and continue in short intervals as needed until the food reaches 165°F throughout. Stir the rice and vegetables gently around the salmon during the pause. A little water on dry rice can help without adding more sesame oil or soy sauce. The seared surface will soften in a reheated meal, but the sesame-ginger flavor remains part of the bowl. For another recipe using a similar pantry, browse the Asian-inspired collection or vary the protein through the meal-prep archive.
Notes from your kitchen
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From the community
★★★★★
I built this recipe craving sesame flavors but with a blackened salmon vibe. I don't think I could've made it any better! Let me know if this turned out as a banger for you too :)