Healthy Salmon Hibachi Meal Prep – High-protein, low-calorie Japanese-inspired dish with crispy pan-seared salmon, hibachi-style fried rice (with cauliflower rice and veggies), and a light Yum Yum sauce. Perfect for clean eating, muscle building, and weekly meal prep. Ready in under 45 minutes!
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Salmon Hibachi
Salmon Hibachi
Arden Allison
Rated 5.0 stars by 1 users
Category
Dinner
Cuisine
Japanese
Author
Arden Allison
Servings
6
Prep Time
15 minutes
Cook Time
30 minutes
Calories
685
Healthy Salmon Hibachi Meal Prep – High-protein, low-calorie Japanese-inspired dish with crispy pan-seared salmon, hibachi-style fried rice (with cauliflower rice and veggies), and a light Yum Yum sauce. Perfect for clean eating, muscle building, and weekly meal prep. Ready in under 45 minutes!
Ingredients
Main Ingredients
-
2 lb Salmon Fillet (skin on)
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3 Medium Zucchinis, diced
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8 oz Mushrooms, sliced
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1 Large Onion, diced
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2 Cups Cooked Brown Rice
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2 Cups Cauliflower Rice (fresh or frozen)
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2 Whole eggs + 4 Egg Whites
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2 Tbsp Nutritional Yeast
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3 Tbsp Low-Sodium Soy Sauce
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1 Tbsp Olive Oil Total (½ tbsp for veggies, ½ tbsp for salmon)
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1 Tbsp Sesame Oil
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Salt and Black Pepper (to taste)
Lighter Yum Yum Sauce
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1½ Tbsp Healthy Mayo (avocado or olive oil-based)
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1½ Tbsp Plain Non-Fat Greek Yogurt
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1½ Tbsp Sugar-Free Ketchup
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½ Tsp Garlic Powder
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½ Tsp Onion Powder
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1 Tsp Apple Cider Vinegar
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½ Tbsp THM Gentle Sweet (or your favorite sweetener)
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Pinch of Salt
Directions
Mix all Yum Yum Sauce Ingredients in a Bowl
Prep the Salmon Pat salmon dry and cut into 4–5 portions. Season non-skin sides with salt and pepper. Set aside.
Hibachi Fried Rice Heat ½ tbsp olive oil in a large nonstick pan over medium heat. Add diced zucchini, mushrooms, and onion. Cook ~8–10 minutes until soft.
Stir in brown rice and cauliflower rice. Mix well. Add eggs: Crack in 2 whole eggs and 4 egg whites. Scramble and stir into rice mixture (or cook separately and mix in). Season with: Salt and pepper 2 tbsp nutritional yeast 3 tbsp low-sodium soy sauce 1 tbsp sesame oil Cook until well mixed and slightly golden.
Cook the Salmon Heat ½ tbsp olive oil in a nonstick or cast iron pan over medium-high heat. Place salmon skin-side down. Cook ~4 minutes until crisp. Flip and reduce heat to medium. Cook 4–5 more minutes or until done.
Assemble & Serve Scoop ~1 cup of fried rice onto each plate or prep container. (Tip: Use a measuring cup to shape it like a dome for presentation.) Place 1 salmon piece next to the fried rice. Drizzle Yum Yum sauce over rice or serve on the side.
Nutrition
Nutrition
- Serving Size
- 6 Servings
- per serving
- Calories
- 685
Amount/Serving
% Daily Value
- Fat
- 28 grams
- Cholesterol
- 56 milligrams
- Sodium
- 433 milligrams
- Carbs
- 62 grams
- Fiber
- 4 grams
- Potassium
- 167 milligrams
- Sugar
- 4 grams
- Protein
- 47 grams