At a glance

Read through the method once, then measure every ingredient before you begin.

• Yield: 4 meal-prep bowls
• Prep time: 15 minutes
• Cook time: 45 minutes

The listed weights are the reviewed basis for nutrition; household measures are rounded for practical cooking.

Estimated nutrition per serving

Serving basis: One serving from the editor-reviewed yield of 4 meal-prep bowls.

• Calories: 570 kcal
• Protein: 39 g
• Carbohydrates: 46 g
• Fat: 26 g
• Fiber: 5 g
• Sodium: 596 mg

Estimated from the listed ingredients and serving yield using USDA FoodData Central. Actual values vary with brands, substitutions, cooking losses, oil absorption, and portion size.

Ingredients

Measure these ingredients for the full reviewed recipe yield.

• 1 1/3 lb (600 g) raw Atlantic salmon, cut into 4 portions
• 7/8 cup (160 g) dry long-grain brown rice
• 2 cups (480 g) water
• 1 1/3 lb (600 g) broccoli florets
• 1/2 cup (120 g) fresh orange juice
• 1 tablespoon plus 2 teaspoons (32 g) tamari with no sweetener listed
• 1 tablespoon (12 g) finely grated fresh ginger
• 2 tablespoons (30 g) cider vinegar
• 2 cloves (6 g) garlic, finely grated
• 1 packed cup (60 g) thinly sliced scallions
• 1 tablespoon (14 g) olive oil

Directions

1. Combine the rice and water in a saucepan. Bring to a boil, cover, and simmer on low until tender, 40 to 45 minutes; rest for 5 minutes.

2. Heat the oven to 425°F (220°C). Toss the broccoli with half the oil and roast for 12 minutes.

3. Brush the salmon with the remaining oil, add it to the pan, and roast until it reaches 145°F (63°C), 8 to 12 minutes more.

4. Simmer the orange juice, tamari, ginger, vinegar, and garlic in a small skillet until glossy and reduced by about one-third. Divide rice, broccoli, and salmon among four containers, spoon over the glaze, and finish with scallions.

Sources

1. USDA FoodData Central — April 2026 data release