SALMON AND BROWN RICE BOWL
This salmon and brown rice bowl is a wholesome, balanced meal packed with high-quality protein, heart-healthy fats and fibre. This recipe contains perfectly cooked salmon, fluffy brown rice and nutrient-dense spinach. This dish is not only delicious but also loaded with essential vitamins and minerals. The light umami touch of low-sodium soy sauce and the zesty freshness of lemon juice enhance the natural flavours, while sesame seeds add a subtle crunch. This recipe is perfect for a quick lunch or dinner. This dish offers a fantastic blend of textures and flavours while supporting overall health and wellbeing. The brown rice provides slow-digesting carbohydrates for sustained energy, while the salmon delivers an excellent source of omega-3 fatty acids. This salmon and brown rice bowl is a fantastic choice for those seeking a balanced diet, whether enjoyed as a post-workout meal, a light dinner or a nutritious meal prep option.
RECIPE CATEGORY
Lunch, Dinner, Entrée, Bowl
SERVING SIZE
1 serving
CUISINE
Japanese, Mediterranean
PREPARATION/TECHNIQUES
One-Pot Wonders, Steam, Pan-Fry, Sauté
OCCASION/HOLIDAY
Weeknight Dinner, Meal Prep, Healthy Eating, Summer Lunch
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Low Fat, Quick & Easy, Gluten-Free
DISH TYPE
Rice Bowl
INGREDIENTS
- 100g salmon fillet
- 50g cooked brown rice
- 50g spinach
- 1 tsp soy sauce (low sodium)
- 1 tsp sesame seeds
- 1 tsp lemon juice
FULL NUTRITIONAL INFORMATION
- Calories: 320 kcal
- Protein: 36g
- Carbohydrates: 28g
- Fibre: 5g
- Fat: 8g
- Saturated Fat:5g
- Sodium: 200mg
- Sugar: 2g
PREPARATION
- Prepare the salmon: Pat the salmon fillet dry with a paper towel and season lightly with salt and pepper. This helps to enhance its natural flavour and allows for even cooking.
- Cook the salmon: Heat a non-stick pan over medium flame. Place the salmon skin-side down and cook for about 4 minutes. Flip and cook for another 3-4 minutes until the fish is cooked through and flakes easily with a fork. Set aside.
- Prepare the spinach: In the same pan, sauté the spinach for 1-2 minutes until wilted. This adds depth of flavour while preserving its nutrients.
- Assemble the bowl: Place the cooked brown rice at the base of a serving bowl. Top with the sautéed spinach and cooked salmon.
- Add seasoning: Drizzle the soy sauce and lemon juice over the dish for an added umami-rich flavour. Sprinkle sesame seeds on top for a slight crunch and a nutty aroma.
- Serve and enjoy: Mix lightly and serve warm for a delicious, nutritious meal.
PREP TIME
10 minutes
COOKING TIME
10 minutes
TIPS
- Perfectly Cooked Salmon: Avoid overcooking the salmon by removing it from the heat when it reaches an internal temperature of 52–54°C.
- Fluffy Brown Rice: Rinse the rice thoroughly before cooking to remove excess starch, which prevents clumping.
- Enhance the Flavour: Add a small piece of grated ginger or a dash of garlic powder while sautéing the spinach for extra depth.
- Make It a Meal Prep Staple: Cook a larger batch of brown rice and salmon in advance and store it in portions for quick, healthy meals throughout the week.
VARIATIONS
- Different Greens: Swap spinach with kale, bok choy or Swiss chard for variety.
- Grain Swap: Try quinoa, couscous or cauliflower rice for a different texture or a lower-carb option.
- Creamier Texture: Add a few avocado slices or a drizzle of tahini for extra richness.
- Extra Protein: Top with a soft-boiled egg or a handful of edamame for added protein.
- Spicy Kick: Sprinkle crushed red pepper or drizzle with sriracha for a touch of heat.
- Asian-Inspired Twist: Use a teriyaki glaze instead of soy sauce and lemon juice for a sweeter flavour profile.
PREPPING AND STORAGE
- Refrigeration: Store leftovers in an airtight container in the fridge for up to 2 days.
- Freezing: Freezing is not recommended, as the texture of the salmon and spinach may change upon thawing.
- Reheating: Warm in the microwave for 1-2 minutes or in a pan over low heat until through heat. If using a microwave, cover the dish with a damp paper towel to retain moisture.