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!
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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:
Happy cooking!
Sanna
Marinated Pan Fried Salmon with Rice and Steamed Broccoli
Easy Recipe for Lunch Box: Marinated Pan-Fried Salmon with Rice & Broccoli
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
- In a bowl, combine soy sauce, sesame oil, honey, garlic, onion, ginger, red pepper flakes, and rice vinegar.
- 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:
- 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:
- 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):
- Bring a pot of salted water to a boil.
- Drop in broccoli florets and let them cook for just 10 to 15 seconds—no more!
- Quickly transfer them to an ice water bath to stop the cooking.
- 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
- Heat 1 tbsp of avocado or olive oil in a non-stick pan over medium-high heat.
- Remove the salmon from the marinade and add it to the pan (discard excess marinade).
- Cook for 2–3 minutes per side until golden brown and cooked through.
Step 4: Assemble the Lunch Boxes
- Divide the cooked rice between two lunch containers.
- Add the steamed broccoli on one side.
- Place the pan-fried salmon on top of the rice.
- Garnish with sesame seeds and let it cool before sealing the containers.
Storage & Meal Prep Tips:
- Store in an airtight container in the fridge for up to 3 days.
- Reheat in the microwave for 1–2 minutes before serving.
- 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
2Serving Size
1Amount Per ServingCalories 343Total Fat 19gSaturated Fat 2gTrans Fat 0gUnsaturated Fat 15gCholesterol 12mgSodium 588mgCarbohydrates 36gFiber 3gSugar 8gProtein 8g
