Spicy Mashed Salmon and Broccoli Rice Bowl is made with seared salmon, broccoli, rice, and a creamy, spicy sauce for a protein-packed dinner in just 30 minutes.
Salmon Broccoli Rice Bowl
My photographer shared a dinner she made for her family: Salmon and Broccoli Rice Bowl, and I loved the simplicity of it, so I turned it into an easy sheet pan meal. Grill salmon and broccoli together, then mash the salmon over rice and top with spicy mayonnaise. Minced garlic and lemon are added to spicy mayonnaise for a brighter, more flavorful taste. If you like easy salmon dinners, check out my blog. salmon recipes and Sheet Pan Dinner Recipes For more weeknight meal ideas
Why This Sheet Pan Salmon Recipe Works
When the salmon is mashed, the sriracha mayonnaise evenly coats the rice and fish, filling every bite with flavor. It’s similar to mine Spicy canned salmon rice bowl Minus the smashing.
- Minimal preparation: Save time by using pre-cut broccoli and leftover rice.
- Easy Sheet Pan Dinner: Cook salmon and broccoli together in one pan for minimal prep and cleanup.
- Rich in nutrients: Each bowl is rich in protein, fiber, and heart-healthy omega-3 fatty acids.
- fast: Salmon and broccoli takes only 15 minutes to cook, making it the perfect meal for a busy night.
- Great for meal prep: You can make and assemble the components in advance for easy lunches and dinners throughout the week.
- Customized: Make your own rice by changing the rice, adjusting the heat intensity, or adding vegetables.
materials needed
Here are all the ingredients for the Spicy Mashed Salmon and Broccoli Bowls recipe. See recipe card below for exact measurements.
- Salmon fillet: I prefer to buy wild fresh salmon from my local fishmonger. If you don’t live near the coast, buy frozen salmon and thaw it in the refrigerator the day before you want to cook it. If any skin remains on the fillets, remove it with a sharp knife.
- Garlic Oil: Coat the fish and broccoli with extra virgin olive oil, kosher salt, pepper, and minced garlic.
- Garlic Sriracha Mayonnaise: Light mayonnaise, sriracha, garlic, lemon juice
- lemon: Sliced lemon adds flavor to the fish as it bakes.
- broccoli: To save time, buy a bag of broccoli florets.
- Jasmine rice: cook Jasmine rice in the Instant Pot Or cook it on the stove or buy frozen rice if you don’t have time to cook it.
- black and white sesame seeds For decoration
How to make a salmon broccoli rice bowl
When reheating leftover rice, put ice on top before putting it in the microwave. Steaming the rice will make it soft and fluffy. Check out the recipe card below for printable instructions.
- Garlic Oil: In a small bowl, combine olive oil, garlic, salt, and pepper.
- Sriracha May: Mix mayonnaise, sriracha, minced garlic, and lemon juice.
- Roast salmon and broccoli. Place the fish and broccoli on different sides of the parchment-lined pan and drizzle the garlic oil over the broccoli. Spread over fillets and top each with a lemon round. Bake at 400°F for 15 minutes.
- Assemble the salmon rice bowl: Place rice in each bowl and add salmon and broccoli. Mash the salmon into the rice with the back of a fork. Top with sriracha mayonnaise and sesame seeds.
strain
- Fish Exchange: Substitute thick, flaky white fish such as cod or halibut for salmon.
- broccoli: Use cauliflower instead.
- Rice Options: Swap out the jasmine for brown rice or quinoa.
- Stay low carb Eat fish on top of cauliflower rice.
- Add more vegetables, Toppings include peas, cucumber, and avocado.
- garnish: Replace the sesame seeds with furikake or seaweed, or top them with green onions.
save
- Refrigerated storage Everything is available for up to 3 days. You can keep them all separate, or divide the salmon, broccoli, and rice into individual containers for meal prep. Store the sriracha mayonnaise in a separate, small container.
- Reheat: Microwave the bowl for about 1 minute and top with spicy mayonnaise. If you don’t want to microwave the fish, air fry the fillets at 350°F for 3 to 5 minutes or heat them in the oven or on the stove until warm.
More Sheet Pan Salmon Recipes You’ll Love
Looking for more one-pan recipes using salmon? Try one of these recipes:
produce: night soil
Serving Size: 1 bowl
Preheat oven to 400°F and adjust oven rack to middle position. Line a large sheet pan with parchment paper.
In a small bowl, whisk together the oil, garlic, salt, and pepper. Combine sriracha mayonnaise ingredients with remaining ½ teaspoon lemon juice.
Add the salmon fillets to one side of the sheet pan and the broccoli to the other. Mix 1 tablespoon of garlic oil with the broccoli and spread the remainder over the salmon. Top each fillet with a lemon round.
Bake at 400° for 15 minutes, until salmon is cooked through and broccoli is crisp-tender.
Add ½ cup of rice to each bowl. Top with salmon fillets and 3/4 cup steamed broccoli florets. Using the back of a fork, mash or mash the salmon into the rice.
Drizzle sriracha mayonnaise over the bowl and garnish with black and white sesame seeds.
Final step:
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clothing material: 1 bowl, calorie: 448.5 calorie, carbohydrate: 32 g, protein: 33 g, province: 19.5 g, Saturated Fat: 3 g, Cholesterol: 81 mg, sodium: 534 mg, fiber: 4 g, sugar: 3 g
