High Protein Salmon Rice Bowl

Name: High Protein Salmon Rice Bowl
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2 servings
Ingredients: 2 fillets of salmon; 1 cup of brown rice; 1 cup of broccoli florets; 1 cup of shredded carrots; 1/4 cup of soy sauce; 2 tablespoons of sesame oil; 1 tablespoon of sesame seeds; Salt and pepper to taste; Chopped green onions for garnish

Highlighted under: Clean Healthy Meals Collection

I absolutely love preparing this High Protein Salmon Rice Bowl, as it combines vibrant colors and incredible flavors in every bite. The rich taste of fresh salmon pairs perfectly with the nutty goodness of brown rice, providing a satisfying meal that fuels my body. I find that the blend of vegetables adds a refreshing crunch, while the soy sauce brings everything together beautifully. It's a wholesome dish that feels indulgent but is made from nutritious ingredients, making it a weekly staple in my kitchen.

Created by

Isabella Clark

Last updated on 2026-02-01T15:05:36.627Z

When I first crafted this High Protein Salmon Rice Bowl, I was searching for a meal that was both nutritious and delicious. After a few trials, I discovered the perfect balance of flavor and texture that keeps me coming back for more. The salmon is cooked just right—crispy on the outside while remaining tender inside, which I find elevates the dish considerably.

One particular tip that really enhanced this recipe was adding a sprinkle of sesame seeds at the end. They not only add a lovely crunch but also a subtle nutty flavor that ties the whole bowl together. The freshness of the vegetables and the savory notes from the sauce create a harmony that's hard to resist!

Why You'll Love This Recipe
Packed with high-quality protein from the salmon
Nutritious ingredients that contribute to overall health
Quick and easy to prepare, perfect for weeknight dinners

Understanding Ingredients

The star of this High Protein Salmon Rice Bowl is undoubtedly the salmon. Rich in omega-3 fatty acids, this fish not only boosts heart health but also provides a depth of flavor that pairs exquisitely with the nutty brown rice. When selecting salmon, look for fillets that are bright in color and have a pleasant, fresh smell. Farmed salmon is typically fattier, making it even more succulent, while wild-caught offers a leaner profile with a slightly firmer texture.

Brown rice serves as a wholesome base for this dish, offering fiber and complex carbohydrates. Its nutty flavor and chewy texture complement the salmon beautifully. To cook brown rice properly, ensure you let it simmer gently after bringing it to a boil. High heat can cause it to cook unevenly, leaving it undercooked on the inside. Additionally, rinsing the rice under cold water can help remove excess starch, preventing it from becoming gummy.

Cooking Techniques

When cooking the salmon, achieving that perfect crispy skin can be achieved with a few key techniques. Make sure your skillet is preheated on medium-high heat before adding the sesame oil. This helps to sear the salmon quickly, creating a beautifully browned exterior. If your salmon sticks to the pan, it may not be cooked long enough, so be patient before trying to flip it. Cook for about 4-5 minutes on each side until golden and crispy.

Sautéing the vegetables requires just the right amount of time to keep their colors vibrant and their textures crisp. After the salmon is cooked, drop the heat to medium to avoid burning the veggies. Toss them frequently to ensure even cooking, and look for them to turn bright green and tender yet not limp. This technique preserves their nutrients while enhancing their natural sweetness.

Ingredients

Gather the following ingredients to create your delicious High Protein Salmon Rice Bowl:

Ingredients

2 fillets of salmon
1 cup of brown rice
1 cup of broccoli florets
1 cup of shredded carrots
1/4 cup of soy sauce
2 tablespoons of sesame oil
1 tablespoon of sesame seeds
Salt and pepper to taste
Chopped green onions for garnish

Once you have all your ingredients ready, you can proceed to make this delectable meal!

Instructions

Follow these steps to prepare your High Protein Salmon Rice Bowl:

Cook the Rice

In a medium pot, bring 2 cups of water to a boil. Add the brown rice, reduce the heat to low, cover, and let it simmer for 25 minutes or until tender.

Prepare the Salmon

While the rice is cooking, season the salmon fillets with salt and pepper. Heat sesame oil in a skillet over medium heat. Cook the salmon for about 4-5 minutes per side, or until cooked through and crispy.

Sauté the Vegetables

In the same skillet, toss in the broccoli and shredded carrots. Sauté for about 3-4 minutes until they are tender yet still vibrant.

Combine

Once the rice is done, fluff it with a fork. In bowls, layer the rice first, followed by the sautéed vegetables and the cooked salmon. Drizzle with soy sauce and sprinkle with sesame seeds and green onions.

Enjoy your nourishing and protein-packed High Protein Salmon Rice Bowl!

Pro Tips

For an extra layer of flavor, consider marinating the salmon in soy sauce for 15 minutes before cooking. You can also substitute the brown rice with quinoa for a gluten-free option.

Make-Ahead and Storage

This salmon rice bowl is perfect for meal prep and can be stored in the refrigerator for up to three days. To keep the components fresh, store the cooked salmon, rice, and vegetables in separate airtight containers. When you’re ready to eat, simply reheat everything in the microwave or on the stove with a splash of water to prevent drying out. I’ve found that reheating the salmon in a skillet with a dab of oil brings back its crispness wonderfully.

If you want to make the dish even easier, consider pre-cooking your brown rice and storing it in the fridge. It will stay good for about a week when stored properly. This way, you can prepare this nutritious meal quickly on busy weeknights, heating the rice and salmon while sautéing the veggies for a fresh and vibrant bowl.

Flavor Variations

Feel free to customize your High Protein Salmon Rice Bowl with different vegetables or sauces. For example, adding snap peas or bell peppers can provide a new flavor dimension and additional crunch. You can also experiment with different sauces. A drizzle of teriyaki sauce can offer a sweeter, darker note, while a touch of chili garlic sauce can introduce some heat, creating a new taste experience with each bowl you create.

If you’re looking for a lower-carb option, you could substitute the brown rice with cauliflower rice. This will dramatically reduce the calorie content while still delivering a satisfying texture. Just be sure to sauté the cauliflower rice quickly since it cooks much faster than traditional rice—only about 3-5 minutes until it's tender but not mushy.

Questions About Recipes

→ Can I use frozen salmon?

Yes, frozen salmon works well. Just ensure it's fully thawed before cooking.

→ What if I don't have brown rice?

You can use white rice or any other grain such as quinoa or farro.

→ How do I store leftovers?

Store leftovers in an airtight container in the refrigerator for up to 2 days.

→ Can I add more vegetables?

Absolutely! Feel free to add your favorite vegetables like bell peppers or snap peas.