Diet & Healthy
Baked Honey Lemon Salmon & Broccoli Rice Bowl Meal Prep
Prep
15 min
Cook
15 min
Servings
1
Level
Easy
A practical work lunch that still tastes luxurious, combining sweet-savory honey-lemon glazed baked salmon with crisp steamed broccoli and warm brown rice. Packed with omega-3s and protein, this meal prep makes lunch at the office feel special without a lot of hassle in the morning. Perfect for anyone who wants to eat healthy while still staying full and satisfied.
🧂 Ingredients
🍽️ Servings: 1
Adjust the servings and the ingredient amounts & nutrition below update automatically.
- 200 grams salmon fillet
- 2 tbsp honey
- 1 tbsp fresh lemon juice
- 1 tbsp low-sodium soy sauce
- 1 clove garlic, finely minced
- 1 tbsp olive oil
- 1/4 tsp salt
- 1/4 tsp ground black pepper
- 150 grams broccoli, cut into florets
- 1 carrot, cut into matchsticks
- 300 grams cooked brown rice
- 1 tsp toasted sesame seeds
- 1 tbsp sliced green onion
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👩🍳 Instructions
- 1 Make the marinade by mixing the honey, lemon juice, soy sauce, minced garlic, olive oil, salt, and black pepper in a small bowl.
- 2 Coat the salmon fillet evenly with the marinade, then let it sit in the fridge for at least 15 minutes so the flavors soak in.
- 3 Preheat the oven to 200°C (400°F). Line a baking sheet with aluminum foil or parchment paper.
- 4 Bake the salmon for 12–15 minutes until cooked through and slightly caramelized on top, then set aside to cool to warm.
- 5 While the salmon is baking, steam the broccoli and carrot for 4–5 minutes until tender but still crisp — don't overcook so the color stays vibrant.
- 6 Prepare your meal prep container, arrange the brown rice on one side, then place the baked salmon and steamed vegetables on the other side.
- 7 Sprinkle with toasted sesame seeds and sliced green onion as a finishing touch before sealing the container tightly.
- 8 Store in the fridge if not eating right away, and warm briefly in the microwave before enjoying at lunchtime.
💡 Tips
• The salmon marinade can be prepared the night before so all you have to do in the morning is bake it — a real time-saver.
• Swap the brown rice for quinoa or shirataki rice if you want a lower-carb option.
• Bake a larger batch of salmon over the weekend, then portion it out and store in the fridge for meal prep over the next 2–3 days.
• If you don't have an oven, the salmon can be cooked in a nonstick skillet with a little oil for 3–4 minutes per side.
📊 Nutrition Facts / serving
480 kkal
Calories (kcal)
32 gramg
Protein
16 gramg
Fat
52 gramg
Carbs
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