Protein-Packed Salmon & Brown Rice Power Bowls
Make 4 high-protein salmon and brown rice meal prep bowls with 38g protein per serving. Perfect for muscle building and weight loss.
Ingredients
- 1.5 lbs wild-caught salmon fillets, skin-on
- 2 cups uncooked brown rice
- 4 cups low-sodium vegetable broth
- 3 tbsp extra-virgin olive oil, divided
- 2 medium yellow onions, finely diced
- 3 cloves garlic, minced
- 2 cups fresh broccoli florets
- 1 cup shredded carrots
- 2 tbsp fresh lemon juice
- 1 tbsp Dijon mustard
- 2 tsp dried dill, or 2 tbsp fresh dill
- 1 tsp sea salt
- 0.5 tsp black pepper
- 0.25 tsp cayenne pepper
- 2 tbsp low-sodium soy sauce
- 1 tbsp maple syrup
- 2 green onions, sliced thin for garnish
Instructions
- 1
Rinse the brown rice under cold water until the water runs clear, then drain completely.
- 2
Bring the vegetable broth to a boil in a large pot over medium-high heat.
- 3
Add the rinsed brown rice to the boiling broth, stir once, then reduce heat to low and cover with a lid.
- 4
Simmer the rice for 45 minutes until tender and the liquid is absorbed, then fluff with a fork and set aside.
- 5
While the rice cooks, pat the salmon fillets dry with paper towels and season both sides with salt, pepper, and 1 tsp of dill.
- 6
Heat 1.5 tbsp of olive oil in a large skillet over medium-high heat until shimmering.
- 7
Place salmon skin-side up in the hot skillet and cook for 4-5 minutes until the skin is crispy and golden brown.
- 8
Flip the salmon carefully and cook for another 3-4 minutes until the flesh flakes easily with a fork.
- 9
Transfer the cooked salmon to a cutting board and let cool for 5 minutes, then flake into bite-sized pieces, removing any bones.
- 10
In the same skillet, add the remaining 1.5 tbsp of olive oil and sauté the diced onions over medium heat for 5 minutes until translucent.
- 11
Add the minced garlic and cook for 1 minute until fragrant, then add the broccoli florets and shredded carrots.
- 12
Stir-fry the vegetables for 6-7 minutes over medium-high heat until tender-crisp with slight char on the broccoli.
- 13
Whisk together the lemon juice, Dijon mustard, remaining dill, soy sauce, and maple syrup in a small bowl to create the dressing.
- 14
Drizzle the dressing over the cooked vegetables and toss gently to coat, then remove from heat.
- 15
Divide the brown rice evenly among four meal-prep containers, then top each with equal portions of flaked salmon and the vegetable mixture.
- 16
Garnish each container with sliced green onions and store in the refrigerator for up to 4 days.
Variations & Substitutions
| Ingredient | Substitute | Notes |
|---|---|---|
| Wild-caught salmon fillets | Canned wild salmon (drained and flaked) or frozen salmon thawed | Canned salmon is equally protein-rich, more budget-friendly, and requires zero cooking time for ultra-busy meal prep days. |
| Brown rice | Quinoa (1.5 cups uncooked) or farro (2 cups uncooked) | Quinoa adds 2g extra protein per serving and is a complete amino acid profile; farro offers nutty flavor and slightly higher protein density. |
| Broccoli florets and shredded carrots | Roasted Brussels sprouts, bell peppers, and snap peas | These vegetables roast beautifully for meal prep and hold texture better over 4 days; snap peas add extra crunch and fiber. |
| Dijon mustard and maple syrup dressing | Tahini-lemon dressing (3 tbsp tahini + 2 tbsp lemon juice + 1 tbsp water + 1 clove minced garlic) | Tahini adds 5g extra protein per serving and creates a creamier, more satisfying sauce without added sugar. |
| Olive oil for cooking | Avocado oil or ghee | Both have higher smoke points (better for high-heat sautéing) and avocado oil adds an additional 1g plant-based fat for satiety. |
Recommended Equipment
Tools that make this recipe easier
Nutrition Information
Per serving (serves 4)
| Calories | 545 |
| Total Fat | 19g |
| Saturated Fat | 4g |
| Cholesterol | 62mg |
| Sodium | 720mg |
| Carbohydrates | 52g |
| Fiber | 5g |
| Sugar | 5g |
| Protein | 38g |
This recipe was extracted from the original video source using AI. Nutritional information is estimated and may vary. Not a substitute for professional dietary advice. As an Amazon Associate, AlmostChefs earns from qualifying purchases. Product links are affiliate links — they cost you nothing extra but help support the site. Read full disclaimer
