Lunch

Salmon and Brown Rice Bowl with Ginger and Pak Choi

A salmon fillet pan-fried skin-side down, over brown rice with pak choi wilted in ginger and tamari. 33 g of protein for 486 kcal.

Calories

486kcal

Protein

33g

Fat

23g

Carbs

37g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Ingredients

• Salmon fillet130 g

  Weighed raw, skin on unless the method says otherwise. Cooked weight is roughly 20% less for the same fillet.

• Cooked brown rice130 g

  Cooked weight.

• Pak choi120 g

  One large head or two small, halved lengthways.

• Tamari1 tbsp (15 g)
• Fresh gingerA thumb, cut into fine strips
• Toasted sesame oil1 tsp (4 g)
• Spring onion20 g
• Fresh red chilliA few slices
• Lime juiceA squeeze

Method

1. 01

   Pat the salmon skin dry and salt it. Put it skin-side down in a cold non-stick pan, then turn the heat to medium-high and leave it alone for seven minutes, until the flesh has turned pale two-thirds of the way up.

2. 02

   Flip it for one minute, then rest it on a plate.

3. 03

   In the same pan, fry the ginger in the sesame oil for thirty seconds, add the pak choi cut-side down with a splash of water and the tamari, cover and cook for three minutes until the stems give to a knife.

4. 04

   Rice in the bowl, pak choi and its juices over, the salmon on top with the spring onion, chilli and lime.

Worth knowing

• Starting the salmon in a cold pan renders the skin slowly so it goes crisp rather than sticking. It needs no oil of its own; a salmon fillet is 13% fat and provides it.
• Salmon is most of the calories here. A cod or haddock fillet at the same weight is about 150 kcal less, though it wants the sesame oil doubled to make up for the fat.

Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.