The January protein bowl series continues with this Easy Salmon Protein Bowl! This bowl has all the components of a healthy lunch or dinner: protein, healthy fats, and unrefined carbohydrates, all in proper portions. Each bowl in the series shares common ingredients you can prep ahead of time and use all week. This way you have easy meals but also some variety. I think you’re going to love each of them!
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The Easy Salmon Protein Bowl:
What’s in this bowl? A wild caught salmon filet, short grain brown rice, Persian cucumbers, arugula, shredded carrot, avocado, red pickled onions and Marcona almonds, all dressed in a simple olive oil and lemon dressing. It’s easy, delicious, and if you have your rice and dressing prepped ahead of time, it’s very quick to make, taking only 15 minutes!
How I Cook the Salmon:
This salmon cooks in a bout ten minutes. I season the salmon with Redmond Seasoning Salt, sear on a grill pan and finish in the oven. This takes about 10-12 minutes. If you have your rice and dressing prepped ahead of time it’s a super quick lunch or dinner!
Let’s Talk About The Health Benefits of this Easy Salmon Protein Bowl:
This wild caught salmon is loaded with protein, 34 grams to be precise, so awesome! The salmon, avocado, almonds and olive oil provide you with healthy Omega 3, 6 and 9 fats that help the brain and the heart. The arugula, cucumbers, carrots, lemon juice and brown rice offer vitamins, minerals, antioxidants and fiber. And finally, the red pickled onions not only add color and flavor, they also help with digestion by boosting beneficial gut bacteria, and they are a natural anti inflammatory! If you are worried about investing in a jar of pickled onions, don’t be, they will be included in almost all the protein bowl recipes I share. Winning all around!
If You Want to Eat Protein Bowls All Week …just do a little meal prep!
I like to make more rice and dressing than I need for one bowl because several of the bowl recipes in this series will have a few of the same ingredients, so it only makes sense to batch cook the rice and double, triple or quadruple the lemon dressing.
Want More Protein Bowls?
Try my Chicken Protein Bowl, Taco Protein Bowl or Steak Protein Bowl!
What you need: I use Redmond Seasoning Salt, a grill pan, and red pickled onions.
This easy to prepare Salmon Protein lunch or dinner bowl is part of a series of protein bowls where some of the ingredients are batch prepped ahead of time. If you prep your rice and dressing ahead of time this meal will take about 15 minutes to make!
Course:
dinner, lunch
Cuisine:
American
Keyword:
Easy protein bowl, protein bowl, salmon protein bowl
Servings: 1 serving
:
-
1/3
cup
cup cooked short grain brown rice (hopefully made ahead and reheated) -
6
ounce
Salmon filet -
1
small
grated carrot -
1/2
cup
wild or baby arugula -
1/2
ripe avocado, peeled and sliced -
2
tablespoons
pickled red onions -
2
tablespoons
marcona almonds (or your favorite nut) -
1/3
cup
diced Persian cucumber - salt, pepper, or seasoning salt (I use Rredmond!)
-
2
tablespoons
good quality olive oil (separated) -
1
tablespoon
fresh squeezed lemon juice
-
If you haven’t prepped rice ahead of time, cook according to package instructions.
-
Preheat oven to 350 degrees. Place grill pan on high heat for two minutes. Season salmon. I use Redmond Seasoning salt. You can also use sea salt and freshly ground pepper or your favorite spices. Set aside.
-
When pan is hot, add olive oil to pan. Wait 30 seconds, add salmon to pan, skin side up. You should hear a pshhhhh when that salmon hits the pan) Sear for two minutes or until grill marks are established. Flip salmon over and place pan in oven. Cook for 8-12 minutes depending on how thick your salmon filet is.
-
While salmon cooks: use a cheese grater to shred carrot and dice cucumber. Make dressing by mixing one tablespoon lemon juice with one tablespoon olive oil, add a pinch of sea salt and freshly ground pepper, set aside.
-
When salmon is done, remove from oven. Add rice to bowl and heat in microwave. Add arugula, avocado, onions, almonds, cucumbers and carrots to bowl. Add salmon. Mix your dressing and pour over everything except the almonds. Enjoy your healthy meal!
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