This Salmon Teriyaki Bowl comes together in 30 minutes and nourishes from within. Serve with barley, brown rice or similar for a healthy and delicious lunch or dinner.
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Protein and vegetable bowls are not only easy to make but also come with a ton of healthy ingredients. Next to a protein like meat, fish, or chicken, these bowls include crunchy vegetables, usually rice or noodles and a delicious sauce.
If salmon is one of your favourite ingredients, this easy and nourishing dish is for you. Heavenly flavoured with teriyaki sauce and served with barley, it is a healthy and filling meal perfect for lunch or dinner.
The fibre-rich whole-grain barley has a slightly nutty flavour and chewy bite. It is a good substitute for regular white rice or noodles and is delicious in bowls, soups, and stews. I like to serve cooked barley as a healthy side dish for meat, fish, chicken, and vegan protein options.
If you like salmon also try this Smoked Salmon Salad with Herb Vinaigrette.
- Salmon – Choose a fish filet that is around 150-200g (~0.4lb) which is the portion size for one.
- Vegetable Oil - Use a light-tasting vegetable oil like grapeseed, sunflower or canola to pan-fry the fish.
- Barley - I used barley in this recipe instead of rice or noodles, incorporate more complex carbs into the dish and save some calories. Bonus: the whole grain comes with a slightly nutty flavour, working well with the other ingredients.
- Teriyaki sauce - For this recipe, I opted for store-bought teriyaki sauce to keep the ingredient list short and save on time. Reach for a good-quality teriyaki sauce to get the best taste.
- Spinach - The nutritious vegetable can be eaten cooked or raw and is a delicious addition to add crunch and flavour.
- Cucumber - The high-water, low-calorie vegetable pairs so well with the salmon and teriyaki sauce keeping this salmon teriyaki bowl, especially refreshing on hot summer days.
- Red onion - I usually opt for red onions and other milder-tasting onion types if I use them raw. The sweeter-flavoured red onion especially pairs well with the salmon and barley.
- Sesame seeds - A sprinkle of toasted sesame seeds on top makes this nourishing teriyaki salmon bowl even more delicious.
See recipe card for quantities.
- Cook the barley: Rinse the barley in a sieve under cold water until the water runs clear. Then cook the barley according to packaging until cooked through and set aside.
- Prepare the vegetables: Wash the spinach and pat dry. Chop the cucumber into bite-sized pieces and finely slice the red onion.
- Roast the salmon: Cut the salmon into bite-sized pieces and lightly salt. Heat a non-stick pan over medium heat and transfer the salmon pieces to the pan. Roast for around 2-3 minutes until the salmon is cooked through. Remove from the pan and set aside.
- Reduce teriyaki sauce: Add the teriyaki sauce to the same pan and bring to a boil. Let the sauce cook for a couple of seconds. Add the salmon back into the pan and coat it with the sauce.
- Assemble the bowl: Put the barley in a bowl and top with the vegetables. Add the salmon on top, sprinkle with toasted sesame seeds and pour over the remaining teriyaki sauce from the pan. Sit back and enjoy!
Tips and variations
Use other grains
Use any other grain instead of barley. You can also opt for other fibre-rich pantry staples like farro, brown rice, bulgur, or other whole-grain carbs to keep it nourishing.
Add other vegetables
You can also use other vegetables which are safe to eat raw in this recipe. Think of kale, bok choy, green beans, lettuce, bell peppers and more to personalise this dish to your liking. Of course, you can use other vegetables too, but you may have to cook or roast them before it is safe to eat them.
Try a different protein
Want to change it up? Try this recipe with chicken, beef or tofu for a plant-based meal.
If you want to store leftovers or meal prep this dish, it is best to keep the ingredients in separate airtight containers. Store them in the fridge for up to two days.
Reheat the barley and fish separately in the microwave. The rice takes much longer to reheat than the fish, and you would overcook it if you reheated it with the barley.
More fish recipes you'll love
Smoked Salmon Salad with Herb Vinaigrette
Sardine, Tomato and Red Onion Bruschetta
Salmon Teriyaki Bowl
- cutting board
- 1 (salmon filet) skinless, boneless) ~ 200g / 0.44lb
- 50 ml teriyaki sauce (store-bought) ¼ cup
- 1 teaspoon vegetable oil
- 50 g barley ⅓ cup
- ¼ cucumber
- ⅓ red onion
- handful of spinach
- sesame seeds (to garnish)
- Cook the barley according to package instructions and set it aside.
- Cut the cucumber into bite-sized pieces, finely chop the red onion, and wash the spinach if needed. Cut salmon into bite-sized pieces and transfer into a small bowl.
- Heat sesame oil in a non-stick pan over medium heat. Add salmon and pan-fry until cooked. Remove the salmon from the pan and set it aside.
- Add the teriyaki sauce to the same pan and let simmer for about a minute. Put the salmon back into the pan and coat it with the teriyaki sauce.
- Assemble the bowl: Transfer barley, cucumber, spinach, red onion, and salmon to a bowl. Drizzle with the remaining teriyaki sauce from the pan, top with toasted sesame seeds and enjoy.
Nutritional values are estimates only calculated with the recipe calorie and nutrition calculator provided by verywellfit.com. The author of this website is not a nutritionist nor a doctor. All nutritional data provided in the recipes and correspondent blog posts are for informational purposes only. Do not use the information as nutritional or medical advice.
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