Soy-Sesame Baked Salmon with Herbed Rice
Salmon is marinated in a sweet, savory blend of soy sauce, rice vinegar, sesame oil, garlic, onion, brown sugar, and pepper, then baked until infused with its Asian-inspired flavors. Served over hot long-grain white rice seasoned with dill, it makes a satisfying weeknight dinner or an easy meal for sharing.
- Prep15 mins
- Cook30 mins
- Serves8
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Soy-Sesame Baked Salmon with Herbed Rice, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 51 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 11 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityGood
- 86 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 53
- Heart Health
- 35
- Metabolic
- 29
- Digestive
- 34
- Inflammatory
- 55
- Performance
- 48
- General Wellness
- 1
Make several shallow cuts in the skinless sides of the salmon fillets. Place the fillets skin-side down in a glass baking dish.
- 2
Whisk olive oil, vinegar, soy sauce, onion, garlic, brown sugar, sesame oil, and pepper together in a medium bowl; pour over salmon. Cover and refrigerate 1 to 2 hours.
- 3
Preheat the oven to 350 degrees F (175 degrees C).
- 4
Combine water, rice, and dill in a medium saucepan; cover and bring to a boil, then reduce the heat to low and cook until the rice is tender and the water is absorbed, 20 minutes. Allow to stand for 5 minutes before removing the lid and fluffing the rice with a fork.
- 5
Bake the salmon in the marinade, uncovered, until the fillets flake easily with a fork, about 30 minutes. Serve the salmon over rice; pour the sauce on top.
- Calories 407.05 kcal High 20%
- Protein 29.2 g Good Source 58%
- Carbohydrate 48.52 g 18%
- Total Fat 10.08 g Moderate 13%
- Saturated Fat 1.72 g Moderate 9%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 61.24 mg High 20%
- Sodium 306.72 mg Moderate 13%
- Dietary Fiber 3.13 g Moderate 11%
- Total Sugars 5.25 g --
- Added Sugars 3.72 g Moderate 7%
- Calcium 12.96 mg Low Source 1%
- Iron 2.51 mg Moderate 14%
- Potassium 485.96 mg Moderate 10%
- Vitamin A 16.7 mcg Low Source 2%
- Vitamin C 0.24 mg Low Source 0%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Soy 🌱
- Wheat 🌾
- Gluten
- Sesame
- Garlic 🧄
- Onions 🧅
About This Recipe
Soy Sesame Baked Salmon with Herbed Rice is made with 13 ingredients and serves 8. It takes about 45 mins and is rated medium. Key ingredients include Black Pepper, Brown Sugar, Diced Onion, and Dried Dill. Each serving provides about 407.05 kcal, and is a good source of protein.
Recipe Questions
- What is Soy-Sesame Baked Salmon with Herbed Rice made of?
- The main ingredients are Black Pepper, Brown Sugar, Diced Onion, Dried Dill, Garlic. The full list of 13 is above.
- How long does it take to make Soy-Sesame Baked Salmon with Herbed Rice?
- About 45 mins in total: 15 mins to prepare and 30 mins to cook.
- How many calories are in one serving?
- One serving provides about 407.05 kcal. The full nutrition breakdown is above.
- Is Soy-Sesame Baked Salmon with Herbed Rice easy to make?
- This recipe is rated medium, with 13 ingredients and 5 steps.
- Is Soy-Sesame Baked Salmon with Herbed Rice healthy?
- Soy-Sesame Baked Salmon with Herbed Rice has an easyChef Pro health score of 50/100. Per serving, it provides 407.05 calories and 29.2 g of protein, or 58% of the Daily Value. Worth noting per serving: sodium at 306.72 mg (13% of the Daily Value), saturated fat at 1.72 g (9% of the Daily Value) and added sugars at 3.72 g (7% of the Daily Value). It contains Fish, Soy, Wheat, Gluten, Sesame, Garlic and Onions, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required