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.
Why Readers May Like It
- 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.
Recipe Summary and Estimated Nutrition
Values are estimated from the listed ingredient weights and divided by 4 servings. Brand labels, produce size, cooking loss, and substitutions can change the result.
4 servings • USDA-aligned generic food estimates
How This Nutrition Estimate Was Prepared
Each ingredient has an explicit gram weight. Generic USDA-aligned food-composition estimates are totaled for the full recipe and divided by the listed yield before rounding.
Ingredients
Main ingredients
Vegetables and base
Seasoning and finish
Professional Step-by-Step Preparation
Equipment
Cutting board, chef knife, measuring tools, mixing bowls, and the cookware described in the directions.
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.
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.
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.
