Teriyaki Salmon with Mash & Veggies

by | Aug 31, 2025 | Food

When it comes to weeknight dinners, most of us want meals that are quick, healthy, and still delicious enough to look forward to. That’s exactly what this Teriyaki Salmon with Mash & Veggies delivers.

With just 20 minutes of cook time, you’ll have a plate that’s:
✅ Rich in protein to fuel your body
✅ Packed with omega-3 fatty acids for heart and brain health
✅ Balanced with carbs and fiber for sustained energy
✅ Family-friendly and easy to make

This dish is a great option if you’re aiming to eat healthier without spending hours in the kitchen.

Why Salmon Is a Smart Choice

Salmon is often called a “superfood” for good reason. It’s an excellent source of:

  • Omega-3 fatty acids to support heart health

  • Lean protein to keep you fuller for longer

  • Vitamins B12 and D for energy and immune function

Pair it with creamy mashed potato and fresh greens like broccolini, and you’ve got a complete meal that’s as nourishing as it is satisfying.

Ingredients (Serves 1 | 460g)

  • 150 g Atlantic salmon fillet (no skin)

  • 40 g MasterFoods Teriyaki Marinade

  • 150 g potato (Spud Lite or similar)

  • 40 ml skim milk

  • 80 g broccolini (or any green veggie you love)

Step-by-Step Instructions

Step 1 – Marinate the Salmon
Coat the salmon fillet in the teriyaki marinade and let it soak up the flavor for a few minutes.

Step 2 – Cook the Salmon
Heat a non-stick pan over medium-high heat. Cook the salmon for 2–4 minutes per side, until sealed and golden, with a tender center.

Step 3 – Make the Mash
Boil the potato until soft. Drain, add skim milk, and mash with a potato masher until creamy. Season with a little salt and pepper.

Step 4 – Prepare the Veggies
Steam, roast, or pan-fry the broccolini until tender but still vibrant green.

Step 5 – Plate It Up
Serve the salmon with a generous scoop of mash and fresh veggies. Enjoy!

Nutrition Breakdown (per serving)

  • Calories: 458

  • Protein: 35.6 g

  • Fat: 16.2 g

  • Carbohydrates: 37.2 g

  • Fiber: 4.1 g

This makes it an excellent high-protein dinner recipe for anyone wanting a balanced meal that supports muscle recovery, weight management, and overall health.

Tips & Variations

  • Switch up the mash: Try sweet potato for extra beta-carotene and fiber.

  • Change the greens: Swap broccolini for beans, asparagus, or spinach.

  • Meal prep friendly: Cook an extra fillet and double the mash for a quick lunch the next day.

Final Thoughts

Healthy eating doesn’t have to be complicated. This Teriyaki Salmon with Mash & Veggies is proof that with a few simple ingredients, you can create a balanced, nutrient-packed dinner that’s ready in under half an hour.

Perfect for busy weeknights, family dinners, or even post-workout recovery meals – this recipe will quickly become a go-to in your kitchen.