30 DAYS PLANT FORWARD MEALS/DISHES DAY 4

Day 4: January 04, 2020

Salmon Teriyaki Bowl

Ingredients

• 2 salmon fillets (approx. 4-6 oz. each) 
• 2 Tbsp soy sauce, reduced sodium
• 2 Tbsp mirin (or dry sherry)*optional
• 1½ tsp honey
• 1½ tsp water
• 1 tsp cornstarch
• 1 cup cooked rice (cook rice in coconut water for added flavor)
• 2 cups brussel sprouts
• ½ red bell pepper
• 1 tsp toasted sesame seeds, white or black
• 1 green onion, sliced (white and green parts)

Steps

1. Preheat oven to 400F. 
2. In a skillet, heat olive oil over medium heat. When the oil is hot, Place the salmon skin side down.
3. When the skin is crispy, about 5 mins, flip the salmon to sear the flesh for about 2 minutes. Flip the salmon again, skin side down, and place the pan in the oven to finish cooking (about 10 mins). 
4. In a small sauce pan over medium heat combine soy sauce, mirin, and honey. While mixture is heating, whisk together in a separate small bowl cornstarch and water. Add cornstarch mixture to soy sauce mixture and bring to a boil. Reduce heat and continue to stir frequently until teriyaki reaches desired thickness (about 2-3 min.)
5. While salmon is cooking, heat a large skillet over medium heat. Drizzle a small amount of olive oil (or water) and cook Brussels Sprouts and bell pepper. Pour some of the teriyaki sauce in the pan. Salt and pepper to taste. 
6. To assemble bowls, heat up cooked rice and divide between bowls. Top with salmon, Veggies, sesame seeds, and green onions. Drizzle any remaining teriyaki sauce over bowl if desired.

Healthier options:

• Grill or bake the salmon instead of frying. I would suggest taking the skin off if you do bake it. No one wants a soggy salmon skin!
• I like using cauliflower rice instead of actual rice to cut down the starchy carb.
  • To make the cauliflower rice:
    • Finely chop cauliflower until they are ‘pearls.’ You can do this using a food processor, or buying ones that are already ‘pearls’ at the produce section. 
    • In a skillet in medium high heat, sauté the cauliflower rice in a little olive oil.  Drizzle a little bit of coconut water, and add some unsweetened shaved coconut to drive in the coconut flavor.  
    • Add salt and pepper to taste
  • You can also just buy the cauliflower rice!
• I also like baking the Brussels Sprouts in the oven for additional crunch and flavor.  I don’t usually add any oil or salt to the Brussels Sprouts before baking it.  Broccoli can also be substituted, and made the same way!
• You can also steam your veggies while making the rice! Put your veggies on the steam tray above the cooking rice, the last 10 mins of your rice cooking.
• Bok Choy is amazing with this bowl too!