Spelt Teriyaki Salmon Rice-Style Bowls with Edamame

Valentina
Servings: 4 Total Time: 40 mins Difficulty: Easy
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Glazed salmon over chewy spelt, ready in 40 minutes
Overhead view of a bowl with glazed salmon, chewy spelt, edamame, cucumber and avocado on a pale wooden table View Gallery 2 photos

Spelt teriyaki salmon rice-style bowls pair glazed salmon fillets with pearled spelt cooked and fluffed like rice. The grain stays chewy and nutty, and the sauce stays glossy. The whole bowl is ready in 40 minutes.

Pearled spelt replaces white rice here. It simmers for about 25 minutes and holds its shape, so leftovers don’t turn mushy. That makes the bowls easy to prepare ahead.

The teriyaki sauce is a quick homemade version made with soy sauce, honey, garlic and ginger. It simmers for 3 minutes. Half glazes the fish and half goes over the finished bowls.

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Bake the salmon until it reaches 145 F / 63 C and flakes easily. Thin tail ends finish a few minutes early and dry out, so check them first.

Why You’ll Love This Recipe

  • Pearled spelt gives a chewy, nutty base in 25 minutes
  • Salmon bakes on one sheet pan with no flipping
  • Homemade sauce uses pantry staples and stays glossy
  • Components keep 3 days, so bowls are easy to prepare ahead
Salmon fillets brushed with dark teriyaki glaze on a parchment-lined sheet pan, with sauce dripping off the brush

Ingredient Notes

  • pearled spelt: Pearled spelt has the outer bran removed, so it cooks in about 25 minutes. Whole spelt berries work too but need 45 to 60 minutes.
  • salmon fillets: Choose skin-on fillets about 2.5 cm thick and of similar size so they finish together. Skin-on fish stays moist, and the skin slips off after baking if you prefer.
  • honey: Honey gives the glaze body and a clean sweetness. Maple syrup works as a one-to-one swap.
  • frozen shelled edamame: Edamame goes straight into the spelt pot for the last 4 minutes, so no separate pan is needed. Peas are a fair substitute.
Two bowls and chopsticks on a linen napkin beside a small dish of extra sauce and a glass of water, evening light

Overhead view of a bowl with glazed salmon, chewy spelt, edamame, cucumber and avocado on a pale wooden table
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Beginner-friendly

Spelt Teriyaki Salmon Rice-Style Bowls with Edamame

Author: Valentina Cooking Method: Cuisine: Courses: Recipe Keys: E easy dinner H healthy dinner M make-ahead M meal prep S spelt S spelt recipes W weeknight
Difficulty: Easy Prep Time 15 mins Cook Time 25 mins Total Time 40 mins
Cooking Temp: 200  C Servings: 4 Estimated Cost: £ 6.50 Calories: 177
Best Season: all_year_round

Description

Pearled spelt takes the place of rice under salmon fillets coated in a soy, honey and ginger glaze. The grain stays chewy and the sauce stays glossy.

Ingredients

Cooking Mode Disabled

Teriyaki sauce

Spelt

Salmon and toppings

Instructions

  1. Whisk the soy sauce, water, honey, rice vinegar, sesame oil, garlic, ginger and cornstarch mixture in a 1-quart / 1 L saucepan. Simmer over medium heat for 3 minutes, stirring, until it coats the back of a spoon. Pour half into a clean bowl and set it aside for serving.
  2. Peel the carrots into ribbons and slice the spring onions. Pat the salmon dry with paper towels and line a 33 x 46 cm / 13 x 18 inch sheet pan with parchment.
  3. Heat the oven to 200 C / 400 F. Rinse the spelt in a fine-mesh sieve, then add it to a 3-quart / 2.8 L saucepan with 750 ml water and the salt. Bring to a boil, reduce to a steady simmer, and partly cover.
  4. After the spelt has simmered for 10 minutes, set the salmon skin-side down on the pan. Brush the fillets with the sauce left in the saucepan. Bake for 12 to 14 minutes until the flesh is opaque, flakes easily, and reads 145 F / 63 C at the thickest part. Check the thin tail ends first.
  5. While the salmon bakes, slice the cucumber and avocado. When the spelt has 4 minutes left, stir in the edamame. After 25 minutes total, check that the spelt is tender with a slight chew, then drain well in the sieve and fluff with a fork.
  6. Divide the spelt and edamame among four bowls. Top each with a salmon fillet, cucumber, carrot ribbons and avocado. Spoon over the reserved sauce and finish with spring onions and sesame seeds.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 177kcal
% Daily Value *
Total Fat 32g50%
Saturated Fat 6g30%
Cholesterol 85mg29%
Sodium 1050mg44%
Potassium 1240mg36%
Total Carbohydrate 66g22%
Dietary Fiber 9g36%
Sugars 19g
Protein 44g88%
Vitamin A 6300 IU
Vitamin C 10 mg
Calcium 90 mg
Iron 3.5 mg
Vitamin D 650 IU
Vitamin E 3 mg
Vitamin K 25 mcg
Thiamin 0.5 mg
Riboflavin 0.5 mg
Niacin 14 mg
Vitamin B6 1.2 mg
Folate 130 mcg
Vitamin B12 5 mcg
Phosphorus 625 mg
Magnesium 140 mg
Zinc 3 mg

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Note

Additional Notes

  • Use fillets about 2.5 cm thick so 12 to 14 minutes at 200 C / 400 F stays accurate.
  • Keep the reserved sauce in its own bowl. Never spoon it back over raw fish.
  • Start tasting the spelt at 22 minutes. It should be tender with a slight chew.
  • Whisk in 1 tsp warm water if the reserved sauce thickens while the salmon bakes.
Keywords: spelt teriyaki salmon bowls, spelt rice bowls, teriyaki salmon bowl, pearled spelt recipes, salmon meal prep bowls

Equipment

  • 3-quart / 2.8 L saucepan with lid
  • 1-quart / 1 L small saucepan
  • sheet pan 33 x 46 cm / 13 x 18 inch
  • fine-mesh sieve
  • pastry brush
  • instant-read thermometer

Tips

  • Rinse the pearled spelt in a sieve until the water runs mostly clear, which keeps the cooked grains separate and clean tasting.
  • Reserve half the sauce in a clean bowl before brushing the salmon, so the sauce you serve never touches raw fish.
  • Choose fillets of similar thickness, about 2.5 cm, so they finish together and none dry out at the edges.
  • Add the edamame to the spelt for the last 4 minutes, so one pot and one sieve handle both.
  • Slice the avocado and cucumber just before serving, so the cucumber stays crisp and the avocado stays green.

Variations

  • Swap salmon for pressed firm tofu cubes, baked on the same sheet pan for 25 minutes and turned once.
  • Use cooked short-grain brown rice in place of spelt, and tamari in place of soy sauce, for a gluten-free bowl.
  • Add 1 tsp sriracha or a pinch of chili flakes to the sauce for gentle heat, then top with sliced radishes.

Storage and Reheating

Spelt teriyaki salmon bowls keep for 3 days in the refrigerator when you store the parts separately. Use airtight containers for the spelt, the salmon and the reserved sauce. Slice the cucumber and avocado on the day you eat.

To reheat, cover the salmon with foil and warm it in a 150 C / 300 F oven for 8 to 10 minutes. Microwave the spelt for 60 to 90 seconds with 1 tbsp water. The texture stays soft and the grains stay separate.

Cooked spelt also freezes well for up to 2 months in a flat freezer bag. Thaw it overnight in the fridge before reheating.

Serving Suggestions

Spelt teriyaki salmon bowls work best assembled just before eating, so the vegetables stay crisp against the warm fish. Spoon the reserved sauce over the top. Finish with spring onions and sesame seeds.

For a family table, set out each part in its own dish and let everyone build a bowl. Anyone who wants heat can add chili flakes. Anyone who doesn't can skip the spring onion.

Steamed bok choy or a small bowl of miso soup rounds out the meal. Both stay light and let the glaze remain the main flavor.

File under

Frequently Asked Questions

Expand All:

How do I know when teriyaki salmon is done in the oven?

Teriyaki salmon is done when the thickest part flakes easily, looks opaque, and reads 145 F / 63 C on an instant-read thermometer. For 2.5 cm thick fillets, that takes 12 to 14 minutes at 200 C / 400 F. The glaze should bubble at the edges but stay glossy, not dark.

Can I use whole spelt berries instead of pearled spelt for these bowls?

Yes, but whole spelt berries need about 45 to 60 minutes of simmering, compared with 25 for pearled spelt. Soaking them overnight shortens the time. They stay chewier and a little more rustic. If you use them, start the grain before anything else so the salmon finishes at the same time.

Can I meal prep spelt teriyaki salmon bowls for the week?

Yes, the bowls keep for 3 days in the fridge when you store the parts separately. Keep the spelt, salmon and sauce in airtight containers, and slice the cucumber and avocado on the day you eat. The spelt stays chewy after chilling. Cooked spelt also freezes well for up to 2 months.

What goes well with spelt teriyaki salmon bowls?

Quick pickled radishes, steamed bok choy, or a small bowl of miso soup go well with these bowls. The pickles add acid to cut the honey in the glaze, and the greens and soup keep the meal light. Steamed bok choy takes about 4 minutes, so it fits easily alongside the salmon.

Are spelt teriyaki salmon bowls gluten free?

No. Spelt contains gluten, and standard soy sauce is brewed with wheat. For a gluten-free bowl, use short-grain brown rice and a tamari labeled gluten-free. Cook the rice according to its package. The bowls are naturally dairy free, and the rest of the ingredients need no changes.

Why is my teriyaki sauce thin and watery?

Teriyaki sauce that stays thin usually needs another minute or two at a steady simmer. The cornstarch has to bubble to thicken, and the sauce should coat the back of a spoon. It thickens a little more as it cools, so stop before it turns syrupy.

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