There’s something so satisfying about a well-balanced meal that’s easy to prep, packed with flavor, and nutritious.

This Marinated Pan Fried Salmon is my go-to when I want a quick yet delicious meal that feels like a treat but is actually pretty healthy.

So as you can tell, this dish is inspired by Asian flavors, with a rich, savory marinade that seeps into every bite of the salmon. I love this one so much!

The marinade? Simple but effective—soy sauce, garlic, ginger, and a hint of spice—giving the salmon that deep umami goodness.

Paired with fluffy rice and crisp, steamed broccoli, this meal is both light and satisfying, making it a perfect addition to my Lunch Box Series.

Whether you’re meal prepping for the week or just need an easy, flavorful dish to enjoy fresh, this one checks all the boxes.

I always make two portions: one for myself and one for my husband. Sharing a meal makes it even more special!

You can read more in my first Lunch Box post.

Why You’ll Love This Meal:

• ✔️ Quick & Easy – The marinade does most of the work! A quick pan-fry, and you’re done.
• ✔️ Nutritious & Balanced – Protein-packed salmon, fiber-rich broccoli, and satisfying rice.
• ✔️ Meal-Prep Friendly – Make extra and enjoy it for days!

Meal Prep Tip:

✅ Make a double batch of salmon and store extras for a quick meal later in the week!

What do you love to pack in your lunch box? Let me know in the comments—I’m always looking for fresh ideas!

Therefore, this series is all about making lunch exciting and practical, whether you’re on the move or working from home like me. Stay tuned for more fun ideas, and happy cooking!

We eat this kind of meal often. And I’d love to know if you try this Marinated Pan-Fried Salmon with Rice & Broccoli!

You can follow me on FaceBook: @MugOfReality Instagram: @mugofreality Pinterest: @MugOfReality 

And tag me if you make any of my recipes, or if you read any books that I recommended. Or if I helped you in anyway get through. I am always here to help!

Sanna

Latest Recipes:

• Sunday Supper: One-Pan Herb Crusted Roast Chicken and Vegetables

• Cinnamon and Sugar Doughnut Holes

Happy cooking!

Sanna

Yield: 2 Servings

Marinated Pan Fried Salmon with Rice and Steamed Broccoli

Prep Time: 10 minutes

Cook Time: 15 minutes

Marinate Time: 15 minutes

Total Time: 40 minutes

Easy Recipe for Lunch Box: Marinated Pan-Fried Salmon with Rice & Broccoli

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Ingredients

For the Salmon & Marinade:

• 2 salmon fillets (about 250g), cut into bite-sized pieces
• 2 tbsp (30ml) soy sauce (or tamari for gluten-free)
• 1 tbsp (15ml) sesame oil
• 1 tsp (5g) honey
• 2 clove garlic, minced
• ½ medium onion (50g), chopped
• ½ tsp (2g) fresh ginger, grated
• ½ tsp (1g) red pepper flakes (optional, for spice)
• 1 tbsp (15ml) rice vinegar (lemon juice could be used)

For the Rice & Broccoli:

• 1 cup (200g) cooked white rice (read instructions)
• 1 cup (100g) broccoli florets

For Cooking & Garnish:

• 1 tbsp (15ml) avocado or olive oil, for frying
• 1 tsp sesame seeds, for garnish

Instructions

Step 1: Marinate the Salmon

1. In a bowl, combine soy sauce, sesame oil, honey, garlic, onion, ginger, red pepper flakes, and rice vinegar.
2. Add the bite-sized salmon pieces, toss well to coat, and let it marinate for at least 15–30 minutes in the fridge. You can also keep it overnight in the fridge.

Step 2: Cook the Rice & Steam the Broccoli

Rice:

1. Cook 1 cup of rice according to package instructions and set aside.

How To: I like to wash rice 2 to 3 times with cold water before cooking. This removes starches and it tastes better.

• Stovetop: place washed rice with a few pinches of salt and butter or oil, then add water about 2 cm, almost 1 inch above the rice. Let it boil, then turn the heat to LOW, to simmer for 10 to 12 minutes, covered. After it is cooked fluff it with a fork. Now, you can add turmeric or saffron in the water before boiling for beautiful yellow hue.

• Microwave: Place washed rice in the microwave safe dish. Add seasoning and oil, then pour over hot water and cook on high for 10 minutes. Fluff when it is done!

Broccoli:

1. Steam the broccoli florets until tender but still bright green (about 4–5 minutes).

You can also steam it in your microwave.

How to Blanch Broccoli (The Easy Way):

1. Bring a pot of salted water to a boil.
2. Drop in broccoli florets and let them cook for just 10 to 15 seconds—no more!
3. Quickly transfer them to an ice water bath to stop the cooking.
4. Let them chill for a minute, then drain.

That’s it—you’ve got perfectly blanched broccoli! Crisp, vibrant, and ready to toss in salads, stir-fries, or snack on as-is.

Step 3: Pan-Fry the Salmon

1. Heat 1 tbsp of avocado or olive oil in a non-stick pan over medium-high heat.
2. Remove the salmon from the marinade and add it to the pan (discard excess marinade).
3. Cook for 2–3 minutes per side until golden brown and cooked through.

Step 4: Assemble the Lunch Boxes

1. Divide the cooked rice between two lunch containers.
2. Add the steamed broccoli on one side.
3. Place the pan-fried salmon on top of the rice.
4. Garnish with sesame seeds and let it cool before sealing the containers.

Storage & Meal Prep Tips:

1. Store in an airtight container in the fridge for up to 3 days.
2. Reheat in the microwave for 1–2 minutes before serving.
3. If packing for later, keep the broccoli separate to maintain its texture.

Notes

Make a double batch of salmon and store extras for a quick meal later in the week!

Nutrition Information

Yield

2

Serving Size

1
Amount Per ServingCalories 343Total Fat 19gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 15gCholesterol 12mgSodium 588mgCarbohydrates 36gFiber 3gSugar 8gProtein 8g

 

 

Pub Day: One Dark Window by Rachel Gillig, the first book in the Shepherd King series, was released in September 2022; the second book, Two Twisted Crown, was released in October 2023.

Genres: Fantasy Romance – Romantasy, Gothic Fiction, Fantasy Fiction

Trigger Warnings/Content Warnings: Scenes of terror, general violence/gore, a child in peril, blood, mentions of self-harm for magic, moderate sexual content, parental neglect, alcohol consumption, vomiting, violence against children, suicide ideation, grief/loss, and more.

My Thoughts:

Let’s talk about this beautifully crafted duology! You’ll either love it or dislike it—there’s really no in-between.

The writing is exquisite, the characters are unforgettable, and the plot is addictively captivating—everything you could want in a romantasy! If you can, I highly recommend the audiobooks. Lisa Cordileone’s narration? Pure magic. Trust me, it’ll elevate the experience. Plus, let’s show some love to the incredible narrators who bring these stories to life! 🎧

Book 1: One Dark Window

This gothic fantasy is going to live rent-free in my head FOREVER.

Elspeth & Ravyn? YES. YES. YES. I adored them both so much. And that monster living inside Elspeth’s head? Yeah, I kinda liked him too. His grumpiness? Hilarious. 🤔 Or was that just me who finds the monster entertaining? Okay, fine, maybe it’s just me!

The magic system is refreshingly unique, the atmosphere is perfectly eerie, and while the pacing starts a bit slow, trust me—it picks up fast. Stick with it. It’s totally worth it.

You can grab it on Amazon. <–

 

What You’ll Find in This Book:

♡ Royalty & Cursed Magic

♡ Found Family

♡ Dual POV

♡ Riddles & Mystery

♡ Open Door Romance (but not overly steamy)

♡ Slow Burn

♡ Cliffhanger Warning! (But don’t worry, the sequel totally delivers.)

Book 2: Two Twisted Crowns

Now THIS is how you write a sequel. Two Twisted Crowns is a masterclass in sequel writing.

It picks up exactly where One Dark Window left off—yes, that brutal cliffhanger—so naturally, I had to dive right in. And guess what? It did not disappoint.

Were there moments that felt a bit too slow and some that rushed by? Sure. But when you look at the big picture, it’s one incredible series.

I devoured this book. The characters, the action, the drama, the plot twists—mmm, chef’s kiss. 💀👑

And we get even more POVs, including The Nightmare’s POV (which I loved), with stakes that feel higher than ever. The epic ending and epilogue? Perfection.

If you’re craving a dark, atmospheric, and utterly gripping romantasy duology, The Shepherd King is exactly what you need. Now go read it. You’re welcome.

You can grab it on Amazon<–

 

What You’ll Find in This Book:

♡ Royalty & Cursed Magic

♡ Found Family

♡ Dual POV

♡ Riddles & Mystery

♡ Open Door Romance

♡ Epic Ending (with an epilogue!)

Some Great Songs for This Duology:

As you can probably guess, I’m not really into pop unless it’s exceptional. Here are some songs I think perfectly vibe with this duology:

“The Catalyst” – Linkin Park

“The Devil Within” – Digital Daggers

“Bury Me Alive” – We Are The Fallen

“Seven Devils” – Florence + The Machine

“No More Sorrow” – Linkin Park

Duology Description:

The Shepherd King Duology by Rachel Gillig—comprising One Dark Window and Two Twisted Crowns—follows Elspeth, a young woman cursed with a deadly monster spirit known as The Nightmare. As the Kingdom of Blunder battles dark magic that infects both people and land, Elspeth is thrust into a perilous quest to unravel the magic’s mysteries and cure her kingdom before it’s consumed by the mist.

Setting: The Kingdom of Blunder is a fog-enshrouded land where magic is feared, and the mist itself is a corrupting force.

Premise: The mist infects people with dangerous, often fatal magic, and the king’s soldiers relentlessly hunt down those tainted by it.

Elspeth’s Story: Infected as a child, Elspeth hides her powers from everyone, living in secret with her aunt while fearing the monster within her. The Nightmare—a malevolent, ancient spirit—is trapped inside her, a constant threat to both her sanity and survival.

The Quest: Joined by a mysterious highwayman and later the head of the king’s elite soldiers, Elspeth embarks on a dangerous journey to find the last and most powerful Providence Card—The Twin Alders—which holds the key to breaking the curse and saving her kingdom.

The Providence Cards: In this world, magic is bound to Providence Cards, each granting a unique power. Elspeth’s card, The Nightmare, is one of the most dangerous, granting her immense power at a steep cost.

The Nightmare: The Nightmare is both a source of untold power and a dangerous, uncontrollable force within Elspeth. As the spirit grows restless, Elspeth struggles to maintain control over her body and mind, knowing that the spirit’s release could destroy them both.

Themes: This duology explores themes of magic, fate, deception, and the eternal battle for control over one’s destiny. With a unique magic system and a gothic, fairy-tale atmosphere, the series delves into the darkness that lies within, both in magic and the heart.

About the Author:

Rachel Gillig is the New York Times and USA Today bestselling author of The Shepherd King series. If she’s not ensconced in blankets, dreaming up her next novel, Rachel is out walking in beautiful coastal California with her husband, son, and their dignified poodle, Wally. Author’s Website   Author’s Instagram @rmgillig 

Rachel Gillig’s new book, The Knight and the Moth (The Stonewater Kingdom Book 1) coming out in May. You can pre-order here.

Phyllo Dough Potato Rolls are a delicious and easy snack or appetizer you’ll want to make again and again. Phyllo dough is incredibly versatile—you can go sweet or savory with it. Just think of spanakopita and baklava!

I love using it with different fillings, like beef, cheese, zucchini, cabbage, or potatoes. Sometimes, I mix cheese, eggs, and spinach for a bite-sized snack that’s perfect for lunch.

As some of you know, I grew up eating foods like this. In the Balkans, börek and similar pastries are a staple, so of course, I’m carrying on the tradition in my own kitchen.

If you grew up in the Balkans, you probably have a favorite “pita” (aka pie). Hats off to burek (börek), but this one has always been my favorite—especially with extra black pepper. Unless you’re allergic, please don’t skip it! It adds so much flavor. So good!

What Do You Need?

The ingredients are simple:

• 1 pack of defrosted phyllo dough
• About 1 pound of potatoes
• ¼ pound of onion
• Unsalted Butter & Olive oil
• Seasoning/Herbs- salt, black pepper, dried parsley, Chicken or veg bouillon powder. Chicken or vegetable bouillon powder is optional, but if you can use it, I highly recommend it. It adds so much flavor and takes the dish to the next level!You can’t get an easier and more delicious bite than these Phyllo Dough Potato Rolls!

Can You Freeze Them?

I know a lot of you might ask if these can be frozen. The answer is yes! However, since I haven’t tried it myself, I can’t say for sure how they’ll taste after freezing.

What I do know is that you can make them a day in advance and store them in an airtight container—I even enjoy them cold!

So, who’s giving these a try?

Before I get into the full recipe, let me share some tips and suggestions to make them even better.

You can also check my recipe on Sandra’s Easy Cooking for more tips and suggestions.

1. Handling Phyllo Dough

• Keep it covered – Phyllo dough dries out fast! Always keep it covered with a damp kitchen towel while working to prevent cracking.
• Work quickly but carefully – It’s delicate, so handle it gently to avoid tearing. If it rips, don’t stress—you can still use it by layering pieces together.
• Thaw properly – Let the frozen phyllo dough thaw overnight in the fridge instead of at room temperature to prevent stickiness.

2. Making the Filling

• Shred the potatoes and onion – it is a labor of love, and if you’re using a hand shredder, then this is the hardest part.
• Sauté the potatoes and onions – Cook the onions and potatoes for 5 to 7 minutes at medium temperature. This is like par-cooking. It would take a lot more time to cook raw potatoes wrapped up in phyllo dough, so I like pre-sauteeing them to soften out for a bit.
• Season well – Don’t forget salt, pepper, and a touch of chicken or vegetable bouillon for depth.

3. Assembling the Rolls

• Brush with butter – Lightly brushing each layer with melted butter (or olive oil) makes the rolls crispier and golden brown.
• Don’t overfill – A little filling goes a long way! Too much can make rolling difficult and cause the phyllo to tear.
• Seal the edges – Lightly buttering helps seal them and keeps the rolls intact while baking.

4. Baking & Storing

• Bake until golden brown – Around 400°F (200°C) for 18 to 20 minutes should do the trick, but keep an eye on them.
• Let them cool slightly – They’ll crisp up more as they cool!
• Storing & reheating – Keep leftovers in an airtight container. To reheat, pop them in the oven or airfryer for a few minutes to keep them crispy (avoid the microwave—it makes them soggy).

5. Dipping & Serving Ideas

• Serve with yogurt, sour cream, or a garlicky tzatziki for extra flavor.
• Add a side of fresh salad, maybe steak or something from the grill, or a light soup to turn it into a great meal.

RECIPES YOU MIGHT LIKE:

• Cinnamon and Sugar Doughnut Holes

• Southwest Ground Beef and Crispy Potatoes

• One-Pan Herb-Crusted Roast Chicken and Vegetables

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Phyllo Dough Potato Rolls

March 14, 2025

Servings: 5 to 6 Servings

Prep: 20 min

Cook: 18 min

Total: 38 min

Difficulty: Easy

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These crispy, golden Phyllo Dough Potato Rolls are incredibly flaky on the outside and filled with a delicious, savory potato filling inside. Perfect as a snack, side dish, or light meal!

By: Sanna

Ingredients

• 1 pack phyllo dough, defrosted
• 1 lb (450g) potatoes, peeled and grated
• ¼ lb (1 small) onion, finely chopped
• 2 tbsp olive oil (for sautéing)
• 5 tbsp unsalted butter, melted (for brushing)
• 1/2 tsp salt (or to taste)
• 1/2 tsp Chicken or veg bouillon powder
• 1/2 tsp black pepper (adjust to taste)
• 1 tsp dried parsley
• 2 tbsp sesame seeds (for topping)

Directions

• Step 1 Prepare the Filling: Peel and grate the potatoes using a box grater, then place them in a bowl of cold water. Let them soak for about 5 minutes to remove excess starch, then drain and squeeze out excess moisture.
• Step 2 Finely chop or grate the onion.
• Step 3 Heat olive oil in a pan over medium heat. Add the onion and sauté for about 3 minutes, until it softens slightly.
• Step 4 Add the shredded potatoes and season with salt, black pepper, Chicken or veg bouillon powder and dried parsley to taste. Stir everything together and cook for about 5 to 7 minutes at medium high heat, just until the potatoes start to soften. Set aside to cool slightly.
• Step 5 Assemble the Rolls: Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.
• Step 6 Carefully lay out one sheet of phyllo dough on a clean surface like a large wooden board. Lightly brush with melted butter, then place another phyllo sheet on top.
• Step 7 Scoop about ¼ cup of the potato-onion mixture along one edge toward you of the phyllo sheet spreading it evenly. For about 1/4 of the sheet.
• Step 8 Roll tightly, folding in the sides as you go, like a burrito. Brush bit of melted butter and roll all the way. Place the roll seam-side down on a baking sheet lined with parchment paper. You can use non stick baking sheet too. Repeat with the remaining phyllo sheets and filling.
• Step 9 Brush the tops with more melted butter.
• Step 10 Sprinkle sesame seeds over the top for extra crunch.
• Step 11 Bake for 18-20 minutes, or until the rolls are crispy and golden brown.
• Step 12 Serve & Enjoy: Let the rolls cool slightly before serving. These are delicious on their own or with a side of yogurt, sour cream, or a light garlic sauce. Enjoy!