Weeknight teriyaki that tastes like the takeout spot but hits macros. Salmon glazed sticky-sweet, broccoli charred hard, jasmine rice underneath catching all the sauce.

• Salmon's omega-3s reduce training-induced inflammation.
• Broccoli's sulforaphane supports liver detox on high-protein weeks.
• Homemade teriyaki has half the sugar of a bottled sauce.

1. 1

   Whisk together the soy sauce, mirin, brown sugar, grated ginger and grated garlic in a small saucepan; bring to a simmer over medium heat.

2. 2

   Stir in the cornstarch-water mixture and simmer for 2 minutes until the sauce turns glossy and thick enough to coat a spoon; remove from heat and set aside.

3. 3

   Preheat your oven to 220 °C / 425 °F; toss the broccoli florets with olive oil and a pinch of salt, spread on a sheet pan and roast for 15 minutes until the edges are dark and caramelized.

4. 4

   Pat the salmon fillets dry with paper towels and season with salt.

5. 5

   Heat an oven-safe skillet over medium-high heat, add a thin film of oil and place the salmon skin-side down; press gently with a spatula for 10 seconds to stop the skin curling.

6. 6

   Sear skin-side down for 4 minutes until the skin is golden and crispy, then flip and cook for 2 more minutes.

7. 7

   Brush the salmon generously with the teriyaki glaze and place under a broiler for 90 seconds until the glaze caramelizes and bubbles.

8. 8

   Plate the jasmine rice, set the salmon alongside the roasted broccoli and drizzle any remaining teriyaki over everything; finish with sesame seeds and sliced scallion.

• Do not stir the teriyaki after adding cornstarch - let it come to a slow bubble to activate.
• Skin-side down first every time - it renders fat and crisps into salmon bacon.