This crispy spicy salmon rice bowl is the ultimate high-protein lunch that comes together in under 30 minutes. The combination of flaky salmon in a sweet-spicy glaze, creamy garlic mayo sauce, and fresh vegetables over perfectly cooked rice makes this one of the most satisfying weekday meals you can make.
Nutrition Per Serving
Calories: 498 | Protein: 28g | Carbs: 51g | Fat: 20g
Makes 2 servings.
Ingredients
- 250g microwave basmati rice
- 2 boneless salmon fillets
- 2 heaped tbsp Nando’s medium garlic mayo
- 2 tbsp mayonnaise (light mayo works great)
- 3 tbsp sweet chilli sauce
- 1 medium carrot, grated or julienned
- 1/4 cucumber, thinly sliced
- 2 tbsp dark soy sauce
- 1 tbsp honey
- 1/2 tsp chilli powder
- Pinch of chilli flakes
- Salt and pepper, to taste
- Sesame seeds, to garnish
Instructions
1. Make the Sauce
In a small bowl, whisk together the dark soy sauce, honey, sweet chilli sauce, and chilli powder until combined. Set aside. In a separate bowl, mix the Nando’s garlic mayo and regular mayonnaise together to make your creamy drizzle.
2. Cook the Salmon
Pat your salmon fillets dry with a paper towel and season with salt, pepper, and a pinch of chilli flakes. Heat a non-stick skillet over medium-high heat with a small splash of oil. Place the salmon skin-side down and cook for 3–4 minutes until the skin is crispy. Flip and cook for another 2–3 minutes. Pour the soy-honey-chilli sauce over the salmon in the pan and cook for another 1–2 minutes, spooning the sauce over the fillets as it thickens and caramelises. Remove from heat and flake into large chunks.
3. Prepare the Vegetables
While the salmon cooks, grate or julienne the carrot and thinly slice the cucumber. Set aside.
4. Heat the Rice
Microwave the basmati rice according to package instructions (typically 2 minutes). Fluff with a fork.
5. Assemble the Bowls
Divide the rice between two bowls. Arrange the glazed salmon, grated carrot, and sliced cucumber over top. Drizzle generously with the garlic mayo mixture. Finish with a pinch of chilli flakes and sesame seeds.
Dietitian Tips
- Boost the protein further by adding edamame or a soft-boiled egg alongside the salmon.
- Lower the fat by using half the mayo and adding extra sweet chilli sauce for flavour.
- Meal prep friendly — store components separately and assemble fresh. Salmon keeps well in the fridge for up to 2 days.
- Salmon is an excellent source of omega-3 fatty acids alongside its protein content, making this bowl a genuinely well-rounded meal — not just a calorie-counted one.