Salmon Grain Bowl Recipe

    
Emmie Satrazemis, RD, CSSD
Emmie Satrazemis, RD, CSSD

Sometimes simple is better, which is certainly the case with this salmon grain bowl. Not only is it pretty impossible to screw up, it's also insanely delicious. This easy meal prep recipe will liven up your week with a healthy dose of fresh herbs, crunchy veggies, and savory salmon. Plus, it's high in healthy fats, protein, and vitamins A and C. 

How to Make this Recipe

For this recipe, you're going to need the following:

  • Salmon 
  • Brown Rice
  • Scallion
  • Kale or Swiss Chard
  • Parsley
  • Lemon
  • Olive Oil
  • Salt and Pepper
  • Pistachios

Start by prepping your ingredients:

  1. Wash and chop scallions into large bite-sized pieces, including the white ends. 
  2. Wash, de-stem and roughly chop kale.
  3. Wash and dice parsley leaves and small stems. 
  4. Zest and juice lemon.

Heat large skillet over medium-high heat, add a small amount of oil followed by the chopped scallions. Cook scallions on one side for a few minutes until they start to brown. Then toss to cook for a few more minutes. They should still be slightly crunchy. Remove and set aside.

Add a little more oil to the pan and add kale. Cook for a few minutes, then add a couple tablespoons of water. Continue to cook until kale is soft and cooked through. Add to bowl with scallions.

Toss pistachios in dry skillet for a few minutes until warm and slightly toasted. Set aside.

End with cooking the salmon and brown rice. If using Trifecta a la carte ingredients, warm the rice in the microwave for 90 seconds and toss in mixing bowl to break up the pieces.

Then add a small amount of oil to a hot pan and sear the Trifecta salmon for a couple minutes on each side - just enough to brown it. Don't worry about cooking it through, since it is already cooked and ready to eat. Cooking it too long will dry it out and cause it to break apart. 

Toss together rice, kale, scallion, parsley, and lemon zest in a large bowl. Add oil, lemon juice, and salt, and stir to coat. (Pssst... if looking to cut back on sodium, wait to add salt once plated)

When ready to eat, toss in pistachios and top with warm salmon. An extra squeeze of lemon and some finishing salt will go a long way when serving!

Mix and match with your favorite grains like quinoa, farro, or even cauliflower rice for a low carb version!

easy-meal-prep-recipes-salmon-grain-bowl (2)

Want to make this in less than 10 minutes? Cut out all the salmon and rice prep time, with Trifecta a la carte proteins and grains. 

SHOP A LA CARTE

Tips for Reheating

If making this in advance for your weekly meal prep, it can be eaten cold or slightly warmed up when it's meal time. Just cook in the microwave for about a minute and a half and enjoy! 

Here are a few more tips to get the most out of this meal prep dish: 

  • keep the pistachios separate until you're ready to eat. This will help them stay crunchy.
  • You can also omit the salt until you're ready to serve. Adding a finishing salt helps open up the flavors and make the dish taste fresher.  
  • Don't cook the salmon in advance. This will help prevent it from drying out when you reheat it later. If you have a skillet available, sear your salmon fillet when you're ready to eat, or just lightly warm in the microwave. 

Serve this With

This recipe is super versatile and can be made with a variety of veggies, grains and even proteins. While this feels like the perfect combo to me, feel free to try this with other leafy greens and herbs, swap in your favorite vinaigrette or change up the protein to chicken or steak. 

Healthy pairings:

  • Add feta for more fat and flavor
  • Enjoy with a calorie free sparkling lemon water
meal prep recipes, easy recipes, weight loss recipes, salmon recipes,low calorie, healthy, clean eating, high protein, grain bowl, healthy fat
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easy-meal-prep-recipes-salmon-grain-bowl (1)

Salmon Grain Bowl

Cook time: 0015 min
Prep time: 0005 min
Yield: 4
Print Recipe

Description

The perfect blend of zesty, salty, crunch and fresh flavors paired with savory salmon. Make ahead to enjoy this super easy meal prep recipe any day of the week, or wow your dinner guests without breaking a sweat! 

Ingredients

  • 16 oz Trifecta salmon
  • 16 oz Trifecta brown rice
  • 1 bunch kale
  • 1 bunch parsley
  • 1 bunch scallions
  • 1/3 cup pistachios
  • 2 tablespoons oil
  • Juice and zest from 1 lemon
  • Salt to taste

Instructions

  1. Finely chop the parsley and set aside.
  2. Zest and juice the lemon and set aside.
  3. Coarsely chop scallion and kale and set aside.
  4. Heat 1/2 tablespoon oil in a hot skillet. Add scallion and cook until browned on one side (5 minutes). Then toss to cook further for 1 to 2 minutes and remove from heat.
  5. Add kale to the hot pan and cook for 1 to 2 minutes, tossing frequently to prevent burning. Add 2 tablespoons of water and continue to cook for 5 to 10 minutes, until soft and cooked through. Remove from heat and add to bowl with scallions.
  6. Toast pistachios in a dry skillet for 2 to 3 minutes until warmed through. Set aside.
  7. Warm brown rice in the microwave and add to a large mixing bowl.
  8. Toss rice with scallion, kale, parsley, and lemon zest.
  9. Add 1/2 tablespoon of oil to skillet and cook salmon for 1 to 2 minutes per side, until browned but not cooked through.
  10. Toss lemon juice, remaining oil, salt and pistachios into rice mixture. Portion into 4 containers and top with salmon.

Notes

  • Finish with more lemon and salt when ready to eat!
  • If using as meal prep, reheat for a minute and a half in the microwave and enjoy!

Nutrition facts

serves 4
Calories Per Serving: 434
% Daily Value
29% Total Fat 19g
0% Cholesterol 0mg
27% Sodium 650mg
15% Total Carbohydrate 37g
Sugars 3g
Protein 30g
400 Vitamin A
146 Vitamin C

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