american

Pineapple Teriyaki Salmon with Broccoli and Brown Rice

This pan-seared dish pairs salmon fillet with brown rice, broccoli florets and teriyaki sauce. Adjust the calorie target to automatically scale the ingredients while keeping the proportions of the meal balanced.

Dinner

Easy

Balanced High satiety Heart friendly Pescatarian

Set your calorie target 650 kcal

300 kcal 2000 kcal

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Estimated macros per portion

38 g Protein

60 g Carbohydrates

30 g Fat

8 g Fiber

Ingredients

650 kcal · 1 portion

Ingredient quantities automatically adjust to your calorie target.

146g salmon fillet 304 kcal
128g brown rice (cooked) 157 kcal
137g broccoli florets 47 kcal
26g teriyaki sauce 31 kcal
69g pineapple chunks (canned in juice, drained) 35 kcal
1.71 tsp (9g) olive oil 80 kcal
26g water 0 kcal
0.21 tsp (0g) garlic powder 1 kcal
0.21 tsp (0g) black pepper 1 kcal

Cooking instructions

brown rice (cooked)
Cook brown rice according to package directions for 1 serving; keep warm.
salmon filletolive oil
Heat a skillet over medium-high. Add 1 teaspoon oil and sear salmon 3-4 minutes, then flip.
salmon filletbroccoli floretswater
Add broccoli and 2 tablespoons water to the skillet around the salmon. Cover and steam 3 minutes.
salmon filletteriyaki saucepineapple chunks (canned in juice
Pour teriyaki sauce and pineapple chunks into the pan; simmer 1-2 minutes until salmon flakes and sauce lightly thickens.
salmon filletbrown rice (cooked)broccoli floretsteriyaki saucepineapple chunks (canned in juice
Serve salmon and broccoli over rice, spooning extra sauce and pineapple on top.