20 minute hot honey miso salmon & crispy scallion broccoli rice

Episode #1 of high protein dishes under 500cal, PS: the rice is ADDICTIVE

I wanted to find a streamlined way to share some of my favorite flavorful high protein recipes that helped me lose 40lbs so I’m starting a new series ‘high protein dishes under 500cals’ that does just that. It’ll be a mix of breakfast, lunch and dinner recipes with the goal that you’ll find a few that can also become your tried and true go to’s - whether you’re trying to lose weight or just eat healthy and want something yummy to make for dinner.

I learned about making crispy rice from Bobby Flay and I haven’t turned back. Unlike Bobby, I use some quick kitchen hacks like cooled microwaved jasmine rice to speed up the process for lazy weeknights (and you literally can’t tell the difference as someone who’s made a million iterations of crispy rice). It’s so fun to experiment with different fillings and it makes incorporating veggies SO tasty. I’ve had it probably 4-5 times in the last 2 weeks alone. Trust when I say it makes eating broccoli soooo addictive.

Let’s not sleep on miss hot honey salmon either. It’s a simple marinade and a pop into the airfryer situation for a bowl that comes together in 20 min for quick weekday lunches or dinners. You have caramelized salmon, texture from the crispy rice, fresh greens, and that perfect sweet tang from the pickles to balance out the dish. And some sneaky ways I like to boost the protein in this dish include mixing my sesame seeds with protein omega rich hemp seeds for a fun garnish and some microwaved frozen edamame.

Hot honey miso salmon & crispy scallion broccoli rice

495 cal, 36g protein

Ingredients:

For Salmon:

• Salmon fillet

• 2 tablespoons white miso

• 1 tablespoon honey

• 1 tablespoon Calabrian chilli paste (sub gochujang, sriracha or sambal)

• 1 tablespoon rice wine vinegar

• Olive oil

• Salt, to taste

Rest of the dish:

• Microwaved jasmine rice, cooked and preferably day old or cooled down in the fridge (the key to a crispy crust is to have rice that’s not watery)

• Green onions/scallions, chopped for rice and garnish

• 1 cup of broccoli, chopped into very small bite size pieces

• (Optional) Sesame seed & hemp seed mix, for garnish

• Mixed greens, for serving

• 1/2 cup of edamame, for serving

• (Optional) Sliced avocado, for serving

Quick Pickles:

• Radish, thinly sliced

• Fresno chili, thinly sliced

• 1/2 cup distilled white vinegar or rice wine vinegar

• 1/2 cup water

• Pinch of salt

• 1 tsp sugar or honey

1. Prepare Quick Pickles:

   • Combine radish and Fresno chili slices in a bowl.

   • In a small pot, heat vinegar, water, salt, and sugar/honey until boiling. Pour over radish and chili. Set aside.

2. Bring a pot of salted water to a boil and blanch your bite size broccoli bits for a few minutes until just cooked through and bright green. With a slotted spatula, take out your broccoli and drop it into an ice bath (a bowl filled with ice and water) and let sit.

3. In a bowl, combine your miso, honey, calabrian chilli paste, rice wine vinegar and olive oil. Whisk until smooth and combined.

4. Pat your salmon fillet dry, season with salt and then brush on with hot honey miso marinade.

5. Airfry for 7 minutes at 420 or bake for 10 at 425.

6. While your salmon airfries, heat up a cast iron or pan with avocado oil. Drain your broccoli bits and combine with your microwaved cooked jasmine rice and chopped scallions. Season your rice with salt and give it a good mix.

7. Once your pan is sizzling hot, spread your rice onto the skillet and use a flat spatula to press down flat and spread the rice evenly. You should hear a sizzle. Don’t touch the rice and let it crisp up on one side for 3-4 minutes. Check at the 4 minute mark to make sure it’s not burning, and once the rice develops a nice crust, flip over in parts to the other side. Let it crisp on the other side, adding a little more oil if necessary.

8. Season generously with salt once done.

9. Assemble your plate, with half mixed greens, the crispy broccoli scallion rice, salmon on top and pickles. I like to garnish with a mixture of sesame seeds and hemp seeds (protein!), microwaved edamame for extra protein and avocado for fiber.