Hey there, welcome back.
Lacey here with "A Sweet Pea Chef."
How's it going?
If you follow me on Instagram, which you totally should, you would have seen that, a few days
ago, I shared a teriyaki salmon meal prep recipe I was working on, and everybody was
like, "Please share this recipe."
So, I wanted to show you how to make teriyaki salmon today, plus, I wanna show you how to
make your own teriyaki sauce at home, which is super good, and how to turn the whole thing
into a meal prep with some really great sides.
So, let's get started.
Oh, and before I forget, go and subscribe to my channels, you never miss my new weekly
recipe videos, and all sorts of healthy eating inspiration.
Go do it right now.
So, our first step is to start preheating our oven to 425 degrees Fahrenheit, and then
line a rimmed baking sheet with some parchment paper.
One of my favorite ways to enjoy teriyaki salmon is with some steamed rice and some
veggies.
It's really simple but it's so tasty.
So, let's go ahead and get our rice started because that's gonna take the longest to cook,
so we wanna start it first.
So, in a large, deep stock pot, go ahead and add in our uncooked brown rice, followed by
some low sodium chicken broth or water, sea salt, and some garlic powder, and then stir
this together.
Go ahead and heat this over high heat and bring it to a boil, and then we're gonna reduce
the heat to a simmer, cover the lid, and we're going to allow it to cook for about 30 minutes
or so.
What we want is for the rice to become tender by absorbing all of that liquid.
So, if there's still liquid in there, that means you wanna cover it again and let it
keep cooking.
Otherwise, once all the liquid is absorbed and the rice is tender, it is good to go,
turn off the heat and set it aside.
So, chances are, you are very familiar with delicious teriyaki sauce, and how it has the
salty and the sweet flavors, and it's just so good with salmon.
Unfortunately, when you order salmon teriyaki out of the restaurants, you're gonna get a
lot of extra ingredients in there that you don't need.
Even store-bought teriyaki sauce is gonna have so much added sodium, added sugar, and
all sorts of processed ingredients, making it not a great idea to pour over our tasty,
healthy salmon.
Luckily, it is very easy to make your own teriyaki sauce at home using just a few simple
ingredients, and it's just as good as what you would get anywhere else.
Let me show you how to make it.
It's so easy.
In a sauce pan, we're going to add in some low sodium soy sauce, followed by some raw
honey, minced garlic, some minced fresh ginger, apple cider vinegar, and a little bit of crushed
red pepper flakes for some heat.
We're gonna heat this over medium-high heat and stir everything together.
So, we're gonna cook this, stirring occasionally for about six to eight minutes.
What we want is for it to get heated through, come to a little bit of a simmer, and we want
the garlic and that ginger to get nice and tender.
While that's cooking, we're gonna add a little bit of arrowroot starch to a small mixing
bowl, and add in some water, and then stir all this together until the arrowroot starch
is nice and dissolved.
Arrowroot starch is my favorite way to thicken sauces, and it's just like corn starch, so
you treat it the same way, but it's an unrefined version.
Now, add in that arrowroot starch mixture into our teriyaki sauce in the pan and stir
that together.
We're gonna cook for another three to four minutes and allow the sauce to become a little
bit thick, and you'll notice that it gets thicker as it cooks.
So, if you wanted this sauce to be a little bit thicker, you could always add in a little
bit more dissolved arrowroot starch.
I'm keeping it a little bit thinner today because I'm gonna pour it all over our veggies
and our salmon, and I want it to be kind of a thinner consistency, but it's very easy
to thicken.
Now, we are done cooking the teriyaki sauce, but we need it to cool down, so remove it
from the heat and set it aside.
So, while the teriyaki sauce is cooling, we can go ahead and prep our salmon and our veggies
on our sheet pan.
You could make this recipe with just salmon if all you're looking for is teriyaki salmon,
but since we're gonna be turning it into a meal prep, I'm gonna add in two veggies which
go really great with teriyaki salmon, and those are carrots and broccoli.
When I buy salmon, I make sure to look for wild-caught salmon, because that has higher
omega-3 fatty acids compared to farmed salmon, which is the good type of fat, so you definitely
wanna have those, and also it has more vitamins and minerals than farmed salmon.
So, if you can afford it, the few extra dollars per pound is worth it.
Also, there is absolutely no need to remove the skin at this point because it's gonna
be way easier to do once everything is cooked, so it saves you an extra step, so you go ahead,
and you can just cook it with the skin on.
Now, we're gonna lay our salmon fillet out onto our baking sheet and put it to one side,
and then we're gonna add our sliced carrots and our broccoli florets.
You can mix the carrots and the broccoli together if you want, or you can just leave them separate.
The goal is to keep everything in even layer, so try to keep everything from being piled
on top of each other.
Now, grab that tasty teriyaki sauce that's just been cooling and it's ready to use, and
we're gonna drizzle that over our salmon and over our veggies, but don't use all of it,
because we're gonna save a little bit for when we have our salmon all cooked, and it's
gonna be a really tasty topping.
Also, if you wanted to make this teriyaki sauce ahead of time, that works really well
because you can store in the fridge in an airtight container for up to 5 days, and that
way you could also marinate the salmon ahead of time if you wanted, for just, like, even
30 minutes, we'll get a nice flavor in there.
But since we're gonna be pouring our teriyaki sauce over our salmon in this meal prep, it's
actually not necessary, and it saves you that time, and you can get everything done in one
day.
Now, transfer this into the oven for 12 to 14 minutes.
The salmon is ready and cooked when it is no longer shiny on top and has become a lighter
color.
So, now we can remove the sheet pan from the oven and allow it to cool a little bit.
You can check your veggies at this point, and see if they're cooked enough for you.
If you like them really tender, you can always just remove the salmon and then place it back
into the oven and cook them a little bit longer.
But they're gonna be cooking throughout the week when you have them in your meal prep
containers anyway when you reheat everything, so it really isn't necessary to have them
fully cooked yet.
So, now we're gonna grab that teriyaki sauce and we're gonna drizzle it a little bit more
over the salmon, and if you wanted to put a little bit more on those veggies as well,
now would be a good time too.
So, right now, this teriyaki salmon is ready to eat, you could serve it up and it would
be delicious.
But I'm gonna show you how to store it, including those veggies that we've made as well, in
an airtight container, so that you can easily just grab it, reheat it, and eat it throughout
the week.
Now, it's time to divide our salmon up to get it ready to place into our meal prep containers.
So if you have a two-pound fillet, if you divide it evenly, that'll give you four six-ounce
portions, which is how we do it.
So, we're gonna get our steamed rice and we're gonna divide it evenly into our meal prep
containers.
For one serving, I use about a half of a cup, then we're gonna add in our teriyaki veggies,
and then we're gonna place that teriyaki salmon over the rice.
Then just garnish with a little bit of sliced green onions and some sesame seeds, and this
tastiness can be packed on up in an airtight container and stored in your fridge for up
to four to five days.
When you're ready to enjoy this for lunch, or dinner, or even a snack, go ahead and just
remove the lid, and then you can heat it in the microwave for about two to three minutes
until it's all heated through.
So, this meal prep recipe is gonna provide us four tasty meals for the rest of the week.
I don't like to have fish much longer than that for meal prep because it doesn't keep
as well as other proteins like chicken or beef.
So I try to keep my salmon and any other fish that I'm meal prepping to, kind of, four to
six servings.
Thanks so much for watching.
Make sure to give this video a thumbs up if you enjoyed it.
And don't forget to check out my "How to Meal Prep" playlist, which has all sorts of great
meal prep ideas.
And I have a pan-roasted salmon meal prep recipe that is delicious as well, since I
know you like salmon, and it's in that playlist as well.
Thanks so much.
I will see you next time.
Bye-bye.