Global
Teriyaki Salmon & Broccoli Boxes
Sticky-glazed salmon with charred broccoli and rice, portioned for the early week. Omega-3s on autopilot.
Estimated. Worked out from the ingredients using the UK food composition tables, so treat it as a guide rather than a measurement. A typical recipe lands within about a quarter of the true figure. Makes about 4.
Ingredients
- 4 salmon fillets
- 3 tbsp soy sauce or tamari
- 1 tbsp honey
- 1 tbsp rice vinegar
- 1 tsp grated ginger
- 2 heads broccoli, in florets
- 1½ cups brown rice (dry)
- 1 tsp sesame oil
- Sesame seeds
Cooking Steps
Cook the rice; spread on a tray to cool quickly.
Whisk soy, honey, vinegar and ginger; brush over the salmon.
Roast salmon and broccoli (tossed in sesame oil) at 200°C (400°F) for 12–14 minutes.
Build 4 boxes: rice, salmon, broccoli, sesame seeds.
Cool fast, refrigerate within 2 hours.
Optional Enhancements
- Trout or firm tofu instead of salmon
- Green beans or pak choi
- Cauliflower rice for lower carb
Plant & Growing Tips
Broccoli
- Plant broccoli in full sun during cool weather, such as spring or fall, in rich, well-drained soil.
- Space plants 18-24 inches apart to allow for good air circulation and head development.
- Provide consistent moisture, especially as the heads begin to form.
Ginger
- Plant ginger rhizomes in a large pot or garden bed in partial shade, ensuring warm, humid conditions.
- Use rich, loose soil and keep it consistently moist, but not waterlogged.
- It generally takes 8-10 months for a full harvest, but small pieces can be 'stolen' earlier.
Natural Pest Control
- Cabbage worms: Cover young broccoli plants with fine mesh netting or floating row covers to prevent moths from laying eggs.
- Aphids: Spray affected plants with a strong stream of water or insecticidal soap to dislodge and kill them.
- Mealybugs: Dab individual pests with an alcohol-soaked cotton swab or spray with neem oil.
Harvest
Broccoli
- Cut the central head when it is firm and dark green, before the florets begin to yellow or open.
- After cutting the main head, leave the plant in place as it will often produce smaller side shoots for subsequent harvests.
Ginger
- For a full harvest, dig up the entire plant when the leaves start to yellow and die back, typically after 8-10 months.
- Alternatively, after 4-6 months, carefully dig around the plant to break off small pieces of rhizome as needed, then rebury the rest.
Storing & Freezing
Cooked fish is best within 3 days refrigerated, so eat these Monday to Wednesday. Reheat gently until piping hot, or eat the salmon cold.
