Sticky soy salmon with rice and greens
Salmon glazed until sticky, tuna stirred through the rice for extra protein, and greens to soak up what is left in the pan. Fast, and hard to get wrong.
Notable for: omega-3, vitamin C, fibre
Ingredients
- 450 gsalmon fillets, 4 fillets, skin on
- 320 glong grain white rice
- 1broccoli, florets
- 250 gcarrots, thin batons
- 60 mlsoy sauce
- 40 ghoney
- 10 gcrushed garlic
- 10 gcrushed ginger
- 5 mlsesame oil
- 2spring onions, sliced, to finish
- 300 gtuna in springwater
Method
Put the rice on to cook.
Whisk the soy sauce, honey, garlic and ginger into a glaze.
Steam or blanch the broccoli and carrots until just tender, about 4 minutes, and set them aside.
Pat the salmon dry, then sear it skin side down in a hot pan with the sesame oil for 4 minutes, until the skin is crisp.
Flip the salmon, pour the glaze around the fillets, and cook for 2 to 3 minutes more, spooning the glaze over as it thickens.
Drain the tuna well and flake it through the cooked rice for extra protein.
Serve the salmon over the tuna rice with the greens, the last of the glaze spooned over, and the spring onion scattered on top.
Leave the skin alone while it crisps
The skin releases from the pan on its own once it is properly crisp, usually around four minutes. Trying to flip it earlier tears the skin and leaves it stuck to the pan instead of on the fish.
Storage
Best eaten the day it is cooked.
Leftovers keep one day in the fridge and are good cold over rice the next day.
Cost per serving is indicative, based on New Zealand supermarket prices as at September 2026. Batch prices your own week against your own store on the day. Nutrition figures, including calories, are estimates rather than label readings, so always check the packet if you have an allergy. "Notable for" reflects well-established qualities of the ingredients used, not a lab measurement of this exact dish.