Dinners That Fit Your Goals | Honey Soy Salmon

High-protein honey garlic salmon with rice and greens — real food that fuels your goals. Balanced, healthy dinner made for muscle gain, weight loss, and everyday meal prep. Chef-made flavour with performance nutrition.

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🧾 Recipe & Nutrition: https://chefjackovens.com/honey-soy-garlic-salmon/

Serves: 2-3 | Prep Time: 10 Minutes | Cook Time: 20 Minutes | Total Time: 30 Minutes

Salmon & Glaze

1 Tbsp (20ml) – Neutral Oil (I Used Peanut)
2-3 – Salmon Fillets, Skin On
1 Tbsp (20ml) – Low Sodium Soy Sauce
1 Tbsp (20g) – Honey
2 tsp (10ml) – Rice Vinegar
1 tsp (5ml) – Sesame Oil
1 – Garlic Clove, Grated
5g (0.2oz) – Ginger, Grated
1/2 tsp (0.5g) – Chilli Flakes (Optional)
Salt & Pepper

Jasmine Rice

1 Cup (200g) – Jasmine Rice, Washed
300ml (1 1/4 Cups) – Cold Water
Salt

Greens

2 Bunches – Broccolini, Trimmed
1 tsp (5ml) – Low Sodium Soy Sauce
1 tsp (2g) – Sesame Seeds

To Serve

Fresh lime or lemon wedges
Extra sesame seeds or chopped spring onion

Method

Cook the Rice

Rinse the rice under cold water until the water runs clear — this removes excess starch and helps it stay fluffy. Add to a small pot with cold water and a pinch of salt. Bring to a boil, then cover and reduce to the lowest heat. Cook for 12 minutes, then turn off the heat and let it steam for 4 minutes (lid on). Fluff with a fork just before serving.

Mix the Glaze

In a small bowl, whisk together soy sauce, honey, rice vinegar, sesame oil, garlic, ginger, and chilli flakes. Set aside — you’ll pour this over the fish in the pan.

Sear the Salmon

Pat the salmon dry with a paper towel and season lightly with salt and pepper. Heat a non-stick or cast-iron pan over medium-high heat with oil. Place the fillets, skin-side down, and cook undisturbed for 4 minutes — this crisps the skin and adds structure. Flip, reduce the heat to medium, and pour in the glaze. Baste continuously as the sauce bubbles — it will thicken and coat the salmon in about 2 minutes.

Cook the Greens

Blanch the greens in boiling salted water for 2 minutes, then drain. In a second pan (or the salmon pan), over medium heat, add the broccolini, soy sauce and sesame seeds. Sauté for 2 minutes un

Assemble & Serve

Spoon the fluffy rice onto plates or into containers. Add the glazed salmon and drizzle any remaining pan sauce over the top. Finish with the greens, sesame seeds, and a wedge of lime. Serve immediately or store in the fridge up to 3 days if prepping ahead.

This is the type of meal that you need in your rotation, whether you’re training, whether you’re having a busy week, or if you just need to put something on the table nice and quickly. It’s honey, garlic, salmon, broccolini, and sticky jasmine rice. And this is all of the ingredients we’re going to need for today’s recipe, plus the addition of salt, pepper, and oil. We’ll start out with the rice. This is 1 cup or 200 g of washed jasmine rice. And we also need to add in 300 ml of cold water. Add in a pinch of salt if you like to season your rice. Then place this over a high heat. Bring it up to a boil. Reduce the heat to low. Cover with a lid and then cook for 12 minutes undisturbed. For the veg, I’m a big fan of broccolini, also known as tender stem broccoli. You can use any of your favorite vegetables. As for this, if you are using it, all we need to do is just take off any woody ends. And then you can leave them whole. Or if you’re like me, I’m just going to slice these in half. Just makes them a little bit easier to work with. For a garnish, I’m using a little bit of leftover spring onion or scallion stem. If you don’t have these, you don’t have to go out and buy one just to use this. But if you are using it, all we need to do is thinly slice on an angle to create those diamond or ovalshaped pieces. And if you want to prolong the life of this, you can chuck it into some icy water. And it helps crisp it up. Just makes it a little bit more fresh, especially if you’re going to be making a lot of it that you want to use in other recipes. But like I said, don’t go out and buy a whole bunch just to use this tiny little amount. There is other things that you can use as a garnish, or you don’t even have to garnish it at all. We will also need some lemon wedges. So just go through and prepare those. Just try and get a nice fresh lemon with lots of juice in it. And also try and make sure that there’s no seeds in there. You can use this as a little squeeze to add a bit of more acidity over the broccolini or whatever vegetable you’re using as well. Or you can just chuck one on at the end. Now for our glaze, grate two cloves of garlic on a microplane to create that nice thin paste. And we’re also going to need 5 g or 0.2 oz of peeled ginger. Add that into a small mixing bowl. Just make sure you scrape it all in there so we have no waste. Add in 1 tbsp or 20 ml of low sodium soy sauce. 1 tbsp or 20 gram of honey, just adds that nice little bit of sweetness. 2 tsps or 10 milllers of rice wine vinegar for that little bit of acidity. 1 teaspoon or 5 ml of sesame oil for that nice nutty finishing touch. And about half a teaspoon of dried chili flakes, which are completely optional. Add in a touch of ground white pepper. We won’t add any salt here because there’s obviously sodium in the soy sauce. And then give this a good whisk just to make sure everything’s combined, that honey has thinned out, and the garlic and ginger is no longer clumped up. And once you have a nice smooth sauce, this can just be popped aside until the very end. Now for the salmon, I’ve got two fillets here with the skin on. And we want to pat these as dry as possible because any moisture on there is going to ruin any chances of us getting a nice crispy skin on there. Just make sure you flip them over and also get that skin to season and help that crust get nice and crispy. We’re just going to go a generous amount of salt on the skin. We won’t worry about the other side for now. And that is all we need to do for the time being. Just quickly coming back to the rice. This has been cooking away for 12 minutes. We’ve taken it off the heat now and just leave the lid on for a final 4 minutes to finish off steaming. And when you have that done, we can then carefully remove the lid. All that needs to be done with this then is fluffed up with a fork or a spatula just to separate those grains. And you’ll have this nice sticky jasmine rice. And you can season this with all sorts of different things. You can add some spring onion or scallion through here, some sesame seeds, even a bit of sesame oil or even chili flakes if you like. Just do whatever you need to do. And this can be popped aside until we’re ready to serve. Now, what I have here is a large pot of boiling water. And we want to generously season this with salt. Add in the chopped up broccolini or tender stem broccoli. Give this a mix around and just make sure everything is fully covered in the water and cook for 2 minutes. And what we’re doing is blanching. Just going to help retain that color as well as the nutrition. After a couple of minutes, the broccoli is nice and bright green and it’s softened up slightly, but it is still al dente. We can remove this, place it into a bowl, and it’s got ice cold water in it, which is going to shock it and stop it from cooking. And then just allow it to drain. Now, what we need to do is place a large pan over a medium high heat and get this nice and hot. Add in some neutral oil, about a tablespoon’s worth. When that starts to shimmer, we can add our salmon in, skin side down. And this is going to start tensing up. So, what we need to do is just lay our hands on there and push it down flat so that skin can be completely covered on the surface. We only need to do this for about 20 seconds. If the oil does start spitting up and burning your hands, just use a spatula instead. It’s way safer. We’re going to let this sear for about 4 to 5 minutes to get that skin really crispy. If we start moving it around, we’re going to knock too much heat out of it, and it’s going to affect the skin’s ability to crisp up. You want to get that nice color on there. So, just let it do its thing. It is also a good idea just to double check every now and again just to make sure it is getting nice and crispy and the color isn’t getting too dark. But once you have that really nice golden crust on there, we can turn the pan down to about a medium medium low and just let it cook for that final couple of minutes. Can also hit up with a little bit of salt on that flesh side. All right, so this has been cooking away for about 4 minutes. We’re going to have that really nice crust on the bottom there. What I’m going to do is just carefully flip it over and let this cook for a final 2 minutes or so just to get that nice color all over. And you can cook this to your liking. I like to cook it to about that medium side. Now, once you’re happy with it, we can add in that glaze and just pour that over the top. Grab yourself a spoon. Then we’re just going to base that over just for a couple of minutes until that glaze becomes nice and thick and is actually a glaze. One thing to note is that the cooking times on salmon is always going to change because of the different sizes of the salmon fillets that you might have. Now, the sauce is really turning into a glaze. Now, you got that nice thick syrup. What we’re going to do is just lower this heat right the way down. Remove the salmon from the pan and just place it onto a clean tray to rest. And at this point, I’m going to add in all of that broccolini. Add in 1 teaspoon more of soy sauce. 1 teaspoon of sesame seeds. And I like to add just a touch more ground white pepper. Mix this all around. Just make sure that broccolini is completely coated in all of that glaze. And once coated, this can then be turned off the heat. So with serving up, just going to place the rice down first. And you can serve this in bowls or on plates. Next, come through with that broccolini and just angle it off of the rice like so. Of course, you can play these up however you like. And then finally, come through with that salmon. Just again on that slight angle. Drizzle over any of those resting juices just for any additional flavor. If you have them, you can add over a couple of black sesame seeds, but you can use regular sesame seeds instead. And then top with that spring onion that we chopped before. So, this is what I’ve been making a lot of lately. It’s real food, super simple, great for nutrition, and you can meal prep it or you can make it fresh each time. If you do want to meal prep it, on my website, I have a recipe adjuster, and I have a link for that in the description. So, with all of that done, just make sure you hit it up with a little bit of that lemon, or you can even use lime. There’s only one thing left to do. That is we can cut through that crispy skin salmon and we can then dig in. Absolutely delicious every single time.