Soy-Lime Salmon Rice Bowl with Edamame

Name: Soy-Lime Salmon Rice Bowl with Edamame
Total time: 30 min
Yield: 4
Ingredients: 720 g skinless salmon fillet; 280 g jasmine rice; 320 g frozen shelled edamame; 4 tbsp soy sauce; 2 limes; 2 tsp (about 14 g) honey; 2 cloves garlic, grated; 1 tbsp sesame seeds

Salmon glazed in soy, lime and a little honey over rice, with edamame for a second hit of protein. About 50 g of protein a bowl — and the one to eat on days one and two of the week.

Fat loss friendlyHigh proteinMeal prep

Under 700 kcal and at least 50 g protein per serving — enough protein to hold on to muscle while you eat less.

A bowl of rice topped with a glazed salmon fillet flaking apart, bright green edamame beans and a lime wedge, with sesame seeds scattered over.

Servings: 4
Total time: 30 min
Hands-on: 15 min

What you need

Baking tray or large frying pan
Saucepan with a lid
4 meal-prep containers

Ingredients

720 gskinless salmon fillet— about 180 g per bowl
280 gjasmine rice— weighed dry
320 gfrozen shelled edamame
4 tbspsoy sauce
2limes— juice of both, plus wedges to serve
2 tsp (about 14 g)honey
2 clovesgarlic, grated
1 tbspsesame seeds

How to make it

Whisk the soy sauce, lime juice, honey and garlic together. Pour it over the salmon and leave it for 10 minutes while the rice cooks — longer than that and the lime starts to cure the fish.
Rinse and cook the rice according to the packet, then leave it covered off the heat.
Roast the salmon at 200 °C for 10–12 minutes, or sear it in a hot pan for 3–4 minutes a side. It is done when it flakes but is still deep pink in the middle; salmon carries on cooking after it leaves the heat.
Blanch the edamame for 3 minutes in salted water and drain them well.
Build the bowls with rice, edamame and salmon, spoon over any glaze left in the pan or tray, and finish with sesame seeds and a lime wedge.
Salmon keeps 2–3 days, so plan this one for the first half of the week. Reheat it briefly and covered, or eat it cold — a microwave left running is what turns good salmon dry.

Per serving, roughly

Energy: ~640 kcal
Protein: ~50 g
Carbs: ~60 g
Fat: ~22 g

These are estimates calculated from standard ingredient values. Your numbers will shift with the exact products you buy and with how generously you fill the plate — oil, sauces and cheese move them the most.

Variations

Sweet chilli instead of honey

Swap the honey for the same amount of sweet chilli sauce. Sweeter and hotter at once, and the numbers barely move.

Lemon instead of lime

Lemon works exactly the same way here — use it if that is what is in the fridge rather than buying limes for one bowl.

Coach's tip

This is the fattiest bowl of the week, and deliberately so: that fat is largely omega-3, which the rest of your week is probably short on. If you are counting calories, this is the bowl to put on a training day rather than a rest day — the fat is worth keeping, so take the room out of the rice instead.

More recipes

Other recipes worth a place in your week.

MealsGarlic-Chili Shrimp Rice BowlPrawns hit the pan for four minutes with garlic, chilli and lemon, then land on rice with courgette and peppers. 44 g of protein for 480 kcal — the leanest bowl of the set.MealsCold Tuna Rice Bowl with Lemon-Yoghurt DressingTinned tuna, seasoned sushi-style rice and crunchy raw vegetables with a lemon-yoghurt dressing. 45 g of protein, 4 g of fat, and no reheating — the bowl for a desk with no kitchen.MealsSpiced Chicken, Rice & Broccoli Meal-Prep BowlThe plain one you cook twice a week. Paprika-and-curry chicken breast, rice and broccoli — four bowls, about 50 g of protein each, and it still tastes like food on day four.

General information only, not medical or nutritional advice. If you have a health condition, an allergy, or specific dietary needs, talk to a qualified professional.

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