Easy Meal Prep Salmon Rice Bowl (400 Calories per Serving)

This healthy and satisfying meal is perfect for meal prep.

Packed with protein, healthy fats, and complex carbs, it’s a delicious and balanced option for lunch or dinner.

With simple ingredients and quick prep, you’ll have four servings ready to go in no time.

Plus, it reheats beautifully, making it a meal-prep staple!

Why You’ll Love This Recipe:

• Meal-Prep Friendly: Makes four servings, perfect for the week.

• Nutrient-Packed: Rich in omega-3s, protein, and whole grains.

• Balanced: Each bowl is about 400 calories, keeping you full and energized.

• Customizable: Add your favorite veggies or swap the rice for quinoa.

Shopping List:

• Salmon Fillets (skin-on or skinless)

• Brown Rice or Basmati Rice

• Soy Sauce (low-sodium)

• Honey or Maple Syrup

• Garlic

• Ginger

• Green Onions

• Mixed Veggies (like broccoli, bell peppers, or carrots)

• Olive Oil

• Sesame Seeds (optional, for garnish)

• Lime or Lemon (optional)

Ingredients (Serves 4):

• 4 salmon fillets (about 4 oz each)

• 1 cup uncooked brown or basmati rice

• 2 cups water

• 1 tbsp olive oil

• 1 tbsp low-sodium soy sauce

• 1 tbsp honey or maple syrup

• 2 cloves garlic, minced

• 1 tsp fresh ginger, grated

• 2 cups mixed veggies (broccoli, bell peppers, carrots, etc.)

• 1 tbsp green onions, sliced (for garnish)

• 1 tsp sesame seeds (optional)

• Lime wedges (optional, for serving)

Instructions:

1. Cook the Rice: In a medium pot, combine rice and water. Bring to a boil, then cover and reduce heat to low. Simmer for 30-40 minutes (depending on rice type) until tender. Fluff with a fork and set aside.

2. Prepare the Salmon: Preheat the oven to 400°F (200°C). Line a baking sheet with parchment paper.

3. Make the Marinade: In a small bowl, whisk together soy sauce, honey (or maple syrup), garlic, and ginger.

4. Coat the Salmon: Place salmon fillets on the baking sheet and brush generously with the marinade. Let sit for 5-10 minutes.

5. Roast the Salmon: Bake for 12-15 minutes or until the salmon flakes easily with a fork.

6. Sauté the Veggies: While the salmon bakes, heat olive oil in a large skillet over medium heat. Add the mixed veggies and stir-fry for 5-7 minutes until tender but still crisp.

7. Assemble the Bowls: Divide the cooked rice into four bowls. Top with salmon fillets and sautéed veggies. Garnish with green onions, sesame seeds, and a squeeze of lime if desired.

Pro Tips:

• Crispy Skin: If using skin-on salmon, sear the fillets skin-side down in a skillet for 3-4 minutes before baking for extra crispiness.

• Meal Prep Hack: Store the rice, salmon, and veggies in separate compartments for easy reheating and assembly.

• Flavor Boost: Drizzle with sriracha or add avocado slices for an extra punch.

• Microwave Rice: Short on time? Use microwaveable rice packets to cut down on prep.

Fun Alterations:

• Quinoa Swap: Replace rice with quinoa for a higher protein option.

• Teriyaki Twist: Swap the marinade for teriyaki sauce for a different flavor profile.

• Spicy Salmon: Add chili flakes or hot sauce to the marinade for a kick.

• Veggie Boost: Toss in edamame or roasted sweet potatoes for more variety.

Frequently Asked Questions (FAQs):

Can I use frozen salmon?
Yes! Just thaw the fillets completely and pat them dry before marinating and baking.

How long will this stay fresh?
Store in airtight containers in the fridge for up to 4 days.

Can I use other types of fish?
Absolutely! Cod, tilapia, or trout work great as substitutes.

This easy salmon rice bowl proves that healthy eating doesn’t have to be complicated.

Perfect for meal prep or a quick weeknight dinner, it’s flavorful, balanced, and satisfying.

Give it a try – your future self will thank you!