SALMON AND BROWN RICE BOWL

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.

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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.