Salmon & Veggie Brown Rice Bowl
This Salmon & Veggie Brown Rice Bowl is a perfectly balanced, wholesome meal packed with lean protein, healthy fats, and fiber-rich vegetables, all served over a bed of nutritious brown rice.
For 2 servings
Preheat your oven to 400°F (200°C). Line a large baking sheet with parchment paper for easy cleanup.
Cook the brown rice: In a medium saucepan, combine 1 cup uncooked brown rice with 2 cups water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for 35-40 minutes, or until all water is absorbed and rice is tender. Remove from heat and let stand, covered, for 5 minutes before fluffing with a fork.
Prepare the vegetables: In a large bowl, toss the broccoli florets and sliced carrots with 2 tablespoons of olive oil, 1/2 teaspoon salt, and 1/4 teaspoon black pepper until evenly coated. Spread them in a single layer on one half of the prepared baking sheet.
Prepare the salmon: Pat salmon fillets dry with paper towels. Season both sides with the remaining 1/2 teaspoon salt, 1/4 teaspoon black pepper, and 1/2 teaspoon garlic powder. Drizzle with the remaining 1 tablespoon of olive oil.
Roast vegetables: Place the baking sheet with vegetables in the preheated oven and roast for 10 minutes.
Add salmon: After 10 minutes, carefully add the seasoned salmon fillets to the other half of the baking sheet with the roasting vegetables. You can also add a few lemon slices on top of the salmon. Return to the oven and continue roasting for another 12-15 minutes, or until the salmon is cooked through and flakes easily with a fork, and the vegetables are tender-crisp.
Assemble the bowls: Divide the cooked brown rice evenly between two serving bowls. Top each with a roasted salmon fillet and an equal portion of the roasted vegetables.
Finish and serve: Squeeze fresh lemon juice generously over each bowl. Garnish with fresh chopped dill, if desired, and serve immediately.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For perfectly fluffy brown rice, avoid lifting the lid during cooking and let it rest for a few minutes off the heat before fluffing.
- 2Don't overcrowd the baking sheet when roasting vegetables; this ensures they roast and caramelize rather than steam. Use two sheets if necessary.
- 3To check salmon doneness, insert a fork into the thickest part; it should flake easily. Overcooked salmon can be dry.
- 4This recipe is great for meal prep! Cook the rice, roast the salmon and veggies, then portion into containers for quick, healthy meals throughout the week.
Adapt it for your goals.
Protein Swap
Replace salmon with chicken breast, firm tofu, or shrimp. Adjust cooking times accordingly.
Vegetable MedleyVegetable Medley
Experiment with other quick-roasting vegetables like asparagus, bell peppers, zucchini, or cherry tomatoes.
Sauce BoostSauce Boost
Add a drizzle of a simple sauce like a light soy-ginger dressing, a creamy tahini sauce, or a spicy sriracha mayo for extra flavor.
Why this is on our healthy list.
Rich in Omega-3 Fatty Acids
Salmon is an excellent source of EPA and DHA omega-3s, which are crucial for brain health, reducing inflammation, and supporting cardiovascular function.
High in Dietary Fiber
Brown rice and the variety of vegetables provide ample dietary fiber, aiding digestion, promoting satiety, and contributing to a healthy gut microbiome.
Packed with Vitamins and Minerals
This bowl delivers a wide array of essential nutrients, including Vitamin D and B vitamins from salmon, and Vitamins A, C, K, and various minerals from the colorful vegetables.
Frequently asked questions
Yes, you can use frozen salmon fillets (thaw completely before seasoning and roasting) and frozen broccoli florets (add directly to the baking sheet, they might need a few extra minutes of roasting).
