Protein-Packed Teriyaki Salmon Bowl with Crispy Tofu & Roasted Vegetables
High-protein teriyaki salmon bowl with crispy tofu & roasted veggies — 42g protein per serving. Easy 50-min meal prep dinner.
Ingredients
- 4 salmon fillets (5 oz each)
- 14 oz extra-firm tofu, pressed and cubed
- 2 cups broccoli florets
- 1 large red bell pepper, cut into 1-inch chunks
- 2 medium zucchini, halved lengthwise and sliced into half-moons
- 3 tbsp low-sodium soy sauce
- 2 tbsp rice vinegar
- 1 tbsp honey
- 1 tbsp sesame oil
- 2 cloves garlic, minced
- 1 tbsp fresh ginger, grated
- 1/4 cup plain nonfat Greek yogurt
- 2 tsp cornstarch
- 2 tbsp olive oil, divided
- 1 tsp sesame seeds
- 2 green onions, sliced thin
- 1/4 tsp red pepper flakes
- Salt and black pepper to taste
Instructions
- 1
Press the extra-firm tofu between paper towels for 15 minutes to remove excess moisture, then cut into 3/4-inch cubes.
- 2
Preheat your oven to 425°F and line two baking sheets with parchment paper.
- 3
Toss the tofu cubes with 1 tbsp olive oil, salt, pepper, and red pepper flakes, then spread in a single layer on one baking sheet and roast for 25-30 minutes, stirring halfway through, until golden and crispy on the edges.
- 4
On the second baking sheet, combine broccoli florets, bell pepper chunks, and zucchini slices with 1 tbsp olive oil, salt, and pepper, then roast for 20-25 minutes alongside the tofu until tender and lightly caramelized.
- 5
While everything roasts, whisk together soy sauce, rice vinegar, honey, sesame oil, minced garlic, and grated ginger in a small bowl.
- 6
Stir the cornstarch into the Greek yogurt until smooth, then whisk this mixture into the soy sauce blend until fully combined and no lumps remain.
- 7
Remove the tofu from the oven when it reaches golden-brown crispiness, then gently toss it with half of the teriyaki glaze and return to the oven for 5 minutes.
- 8
Pat the salmon fillets dry with paper towels and place skin-side down on a clean baking sheet, then brush the remaining teriyaki glaze evenly over each fillet.
- 9
Add the salmon to the oven during the last 12-15 minutes of the tofu's cooking time, baking until the flesh flakes easily with a fork and reaches an internal temperature of 145°F.
- 10
Remove all components from the oven and let the salmon rest for 2 minutes before plating.
- 11
Divide the roasted vegetables among four bowls, then top each with one salmon fillet and a quarter of the glazed tofu cubes.
- 12
Garnish each bowl with sesame seeds and sliced green onions, then serve immediately while everything is warm.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Extra-firm tofu | Tempeh, cut into cubes | Tempeh has a firmer, nuttier texture and slightly higher protein content (19g per 3 oz vs 15g for tofu), making it even more satiating and easier to crisp up. |
| Plain nonfat Greek yogurt | Silken tofu blended smooth | Keeps the recipe fully plant-based while maintaining creaminess and adding 2-3g more protein per serving without dairy. |
| Salmon fillets | Swordfish or halibut steaks (same weight) | Both are lean, high-protein fish with firm texture that holds the glaze equally well; swordfish offers 25g protein per 3 oz. |
| Sesame oil | Walnut oil or peanut oil | Adds different healthy fat profile and flavor complexity while maintaining the Asian-inspired taste; peanut oil adds extra protein. |
| Honey | Miso paste (1 tbsp) + 1 tsp maple syrup | Miso adds umami depth and fermented probiotics while keeping sweetness moderate; adds 2g protein per serving. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 410 |
| Total Fat | 16g |
| Saturated Fat | 3g |
| Cholesterol | 62mg |
| Sodium | 580mg |
| Carbohydrates | 22g |
| Fiber | 4g |
| Sugar | 6g |
| Protein | 42g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
