How many calories and how much omega-3 does this dish have?

615 kcal with 46g protein, 49g carbs and 25g fat. Salmon is one of the best food sources of omega-3s, fatty acids involved in regulating inflammation.

Why is this dish linked to sleep?

Salmon provides tryptophan and omega-3s, two nutrients often mentioned in relation to sleep quality — one of the most underrated hormonal levers in weight loss.

Can the teriyaki sauce be made ahead of time?

Yes, it keeps for 3–4 days in the fridge in a sealed jar.

Can the salmon be swapped for something else?

Yes, fresh tuna or firm tofu for a vegetarian version, adjusting the cooking time.

Calerys

DinnerWeight lossEasy

Homemade teriyaki salmon with broccoli and brown rice

Name: Homemade teriyaki salmon with broccoli and brown rice
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1 servings
Cuisine: French
Ingredients: 180g salmon fillet; 150g broccoli; 120g cooked brown rice; 2 tablespoons soy sauce; 1 teaspoon honey; 1 teaspoon grated ginger; 1/2 garlic clove

An omega-3-rich dinner with a homemade teriyaki sauce without excess sugar, for a complete meal that also supports sleep quality.

615kcal

Calories

46g

Protein

49g

Carbs

25g

Fat

Prep: 10 minCook: 20 min1 serving

Instructions

1
Make the teriyaki sauce: mix the soy sauce, honey, grated ginger and garlic.
2
Marinate the salmon in half the sauce for 10 minutes.
3
Cook the brown rice according to the package instructions.
4
Pan-cook the salmon for 4–5 minutes per side, brushing with the remaining sauce at the end of cooking.
5
Steam the broccoli for 6–8 minutes.
6
Serve the glazed salmon with the brown rice and broccoli.

Tips

Don't marinate the salmon for more than 15 minutes — the acidity in the sauce can affect the fish's texture.
Always set aside a portion of unused sauce for brushing at the end of cooking (avoids cross-contamination with the marinade).
Serve the broccoli while still slightly crisp to preserve its nutrients.

Variations

Spicy version: add a pinch of chili flakes to the sauce.
No added sugar version: swap the honey for date paste.

This dish leans on well-established sources of omega-3 and avoids excess added sugar in the evening — two levers mentioned in our guide optimize sleep for weight loss.