
Baked Teriyaki Salmon
This Baked Teriyaki Salmon contains just 1g protein and 105 calories per serving — a vegetable or sauce component rather than a protein-primary dish. Quick stovetop prep for 4 servings suits flavor variety on your plate. Best used as a carb or fat addition when your protein is sourced from higher-yield mains.
Ingredients
- •Salmon
Center-cut bacon has ~30% less fat than regular. Turkey bacon works as a swap.
- •Maple syrup(45g)
- •Soy Sauce, Low Sodium(45g)
- •Olive oil(30g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Ginger, Fresh Root(15g)
- •¼ teaspoon ground black pepper (plus additional to taste)
- •Kosher salt (to taste)
- •Green Onion (Scallion)
- •Sesame seeds
- •Rice, Brown, Long-Grain
Instructions
- 1Cook the brown rice according to package directions in a separate pot over medium heat, stirring occasionally. Rice is done when all liquid is absorbed and grains are tender, about 45–50 minutes.
- 2While rice cooks, pat the salmon dry with paper towels and arrange the fillets skin-side down in a large skillet or shallow baking dish.
- 3In a small bowl, whisk together the maple syrup, soy sauce, olive oil, and minced fresh ginger until combined. Pour 3/4 of the glaze over the salmon, turning fillets to coat evenly on both sides.
- 4Place the skillet over medium-high heat and cook the salmon for 5–7 minutes without moving it, until the bottom develops a light caramelized crust. Spoon the accumulated glaze from the pan over the top of the fillets and continue cooking for another 4–5 minutes, until the salmon reaches an internal temperature of 140–145°F on an instant-read thermometer and flakes easily with a fork.
- 5Remove the salmon from heat and drizzle with the reserved glaze. Let rest for 2–3 minutes.
- 6Divide the cooked rice evenly into 4 airtight containers while hot, then top each portion with one salmon fillet.
- 7Sprinkle each serving with sesame seeds and sliced green onions.
- 8Seal containers and refrigerate up to 4 days.
Nutrition — Per Serving
105
calories
1g
protein
8g
fat
- Carbohydrates
- 9g
- Saturated fat
- 1.1g
- Sodium
- 407 mg
- Dietary fiber
- 0.1g
4 servings per batch · ~34g each
Macro data sourced from USDA FoodData Central
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How much protein does Baked Teriyaki Salmon have per serving?
Each serving contains only 1g of protein and 105 calories with 8g fat and 9g carbs. This is a low-protein salmon option that should not be relied on as a primary protein source.
How long does Baked Teriyaki Salmon take to prep?
Quick prep yields 4 servings, making this a fast accompaniment to add alongside your primary protein sources during meal prep. Cook time is minimal given the thin salmon fillets.
Is Baked Teriyaki Salmon good for fat loss?
At 105 calories per serving with minimal protein, this recipe functions as a low-calorie side dish rather than a primary protein for fat loss. Pair it with higher-protein options to maximize satiety and macro targets.
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