Published by Best Fitness Routine. Editorial standards · Report a correction. Educational guidance; no individual clinical review is claimed unless a qualified reviewer is named.
About This Healthy Recipe
Oven-roasted salmon with a measured sriracha-honey glaze, broccoli, and brown rice for a balanced high-protein dinner with whole grains and vegetables.
The ingredients are widely available in U.S. supermarkets and are shown with household measures and gram weights. That keeps preparation practical while making the estimated nutrition easier to understand.
This page provides general food and fitness education, not individualized medical or diet treatment.
Why Readers May Like It
- 1Salmon supplies protein and omega-3 fats.
- 2Brown rice and broccoli provide carbohydrate, fiber, and vegetables.
- 3The measured glaze keeps sweetness and sodium more transparent.
Recipe Summary and Estimated Nutrition
Values are calculated from the listed ingredient weights and divided by 4 servings. Product labels, produce size, cooking loss, drained weight, and substitutions can change the result.
4 servings
USDA-aligned generic food estimates divided by the listed yield.
Estimated energy per serving
Calculated from listed ingredients
Includes fiber and sugars
Includes unsaturated and saturated fat
Ingredient-by-Ingredient Nutrition Breakdown
| Ingredient | Amount used | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|---|
| Salmon fillets | 4 fillets | 600 g | 1181 kcal | 132.3 g | 0.0 g | 69.8 g |
| Brown rice | 3 cups cooked | 585 g | 681 kcal | 17.4 g | 148.2 g | 5.2 g |
| Broccoli florets | 6 cups | 600 g | 199 kcal | 15.9 g | 42.7 g | 2.1 g |
| Honey | 2 tablespoons | 40 g | 115 kcal | 0.0 g | 32.6 g | 0.0 g |
| Sriracha | 2 tablespoons | 30 g | 26 kcal | 0.6 g | 5.7 g | 0.2 g |
| Reduced-sodium soy sauce | 1 tablespoon | 15 g | 8 kcal | 1.3 g | 0.7 g | 0.1 g |
| Sesame oil | 1 teaspoon | 5 g | 42 kcal | 0.0 g | 0.0 g | 4.5 g |
| Lime juice and scallions | 2 tablespoons | 30 g | 8 kcal | 0.5 g | 2.1 g | 0.1 g |
| Calculated full-recipe total | 4 servings | 1905 g | 2260 kcal | 168.0 g | 232.0 g | 82.0 g |
How This Nutrition Estimate Was Prepared
- Each ingredient has an explicit gram weight.
- Generic food-composition estimates are aligned with USDA FoodData Central.
- Full-recipe values are divided by the listed yield before display rounding.
- Optional ingredients are excluded unless measured in the base recipe.
Accuracy note: These values are approximate ingredient estimates, not independently verified nutrition analysis. Use exact package labels when precision is important.
Ingredients
Main ingredients
Vegetables and base
Seasoning and finish
Professional Step-by-Step Preparation
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Equipment
Cutting board, chef knife, measuring tools, mixing bowls, and the cookware described in the directions.
For the measured ingredient quantities, an optional digital kitchen scale (paid link) can help with weighing. Use the measuring tools you already own when suitable.
Before You Start
Wash produce, keep raw animal proteins separate from ready-to-eat foods, and use a food thermometer where appropriate.
Heat the oven
Heat the oven to 425°F (220°C) and line a sheet pan (paid link). Weigh the listed ingredient quantities with a digital kitchen scale (paid link) before starting this step.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Mix the glaze
Stir honey, sriracha, soy sauce, sesame oil, and lime juice.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Roast broccoli
Spread broccoli on the pan and roast for 8 minutes. Use a food thermometer (paid link) to check doneness against the safe minimum internal temperature for the animal protein.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Add salmon
Push broccoli aside, add salmon, brush with glaze, and roast until salmon reaches 145°F (63°C).
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Serve
Divide brown rice, broccoli, and salmon among plates and finish with scallions.
Success tip: Keep measured ingredients consistent when comparing the displayed nutrition estimate.
Potential Benefits and Things to Consider
Potential Benefits
- Salmon supplies protein and omega-3 fats.
- Brown rice and broccoli provide carbohydrate, fiber, and vegetables.
- The measured glaze keeps sweetness and sodium more transparent.
Things to Consider
- Sriracha and soy sauce add sodium.
- Honey adds sugar to the glaze.
- Contains fish and soy; soy sauce may contain wheat.
Who May Enjoy This Recipe?
It May Work Well For
- Gym-goers and active adults looking for balanced, practical meals.
- Health-conscious readers who value vegetables, whole foods, and transparent nutrition estimates.
- Busy U.S. households that want familiar supermarket ingredients.
Best Times to Eat It
- Dinner or post-workout meal
- Meal prep when stored safely
- Before or after training according to individual preference and needs
How to Adjust It for Different Goals
For fewer calories
Reduce calorie-dense toppings or grains slightly and increase non-starchy vegetables.
For more protein
Increase the main lean protein or add another measured protein-rich ingredient that fits the recipe.
For more energy
Add more whole grain, starchy vegetables, or fruit according to your training needs.
Substitutions, Dietary Notes, and Allergens
Practical Substitutions
- Use cod or trout instead of salmon.
- Use quinoa instead of brown rice.
- Use chili-garlic sauce in a smaller measured amount instead of sriracha.
Allergen Information
Contains fish and soy; soy sauce may contain wheat.
Always check packaged ingredient labels because formulations and cross-contact statements can change.
Storage and Meal Preparation
Refrigerate cooked salmon, rice, and broccoli for up to 3 days. Reheat gently until hot and avoid repeated reheating.
Keep perishable food at 40°F (4°C) or below. Do not leave perishable food at room temperature for more than 2 hours, or 1 hour above 90°F (32°C).
Frequently Asked Questions
Refrigerate cooked salmon, rice, and broccoli for up to 3 days. Reheat gently until hot and avoid repeated reheating.
Increase the main lean protein or add a measured serving of Greek yogurt, beans, eggs, seafood, poultry, or another protein-rich ingredient that fits this recipe.
Use cod or trout instead of salmon.
Ingredient gram weights are matched to generic food-composition estimates, totaled for the full recipe, divided by the listed yield, and rounded.
It is a general healthy-meal idea. Individual needs differ, especially with allergies, medical conditions, pregnancy, or specific nutrition requirements.
No. This page is educational and does not diagnose, treat, or provide individualized diet advice.
Nutrition and Safety Note
This page is for general education. It does not diagnose, treat, or provide individualized diet advice. People with allergies, medical conditions, pregnancy, or specific nutrition requirements should seek qualified professional guidance.
Nutrition Data Source
Read our Nutrition Calculation Methodology for details on weights, estimates, rounding, and limitations.
General Nutrition References
Recipe development note: this page does not claim independent kitchen testing. The image is illustrative and does not document a tested result. Ingredient-based nutrition estimates can change with brands, weighing state, preparation and serving size; use exact labels when precision matters.
