Lunch Box Series: Marinated Pan Fried Salmon with Rice and Steamed Broccoli

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.