Salmon Bowl with Brown Rice, Veggie Medley & Fresh Salad
This Salmon Bowl with Brown Rice, Veggie Medley & Fresh Salad is a perfectly balanced Mediterranean-style meal—rich in omega-3 protein, whole grains, colorful vegetables, and fresh herbs. It’s light yet filling, non-spicy, and ideal for clean eating, weight management, or a nourishing family dinner.
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 35 minutes
Servings: 2–3 bowls
Ingredients
Salmon
2 salmon fillets (150–180 g each)
1 tbsp olive oil
1 tsp lemon juice
½ tsp garlic powder
½ tsp dried oregano
Salt & black pepper, to taste
Brown Rice
1 cup cooked brown rice (warm)
Veggie Medley
1 tbsp olive oil
1 cup zucchini, sliced
1 cup bell peppers, sliced
½ cup carrots, sliced
½ tsp dried thyme or Italian seasoning
Salt & pepper, to taste
Fresh Salad
2 cups mixed greens (arugula, spinach, romaine)
½ cup cherry tomatoes, halved
½ cucumber, sliced
1 tbsp olive oil
1 tbsp lemon juice
Pinch of salt
Optional Toppings
Avocado slices
Feta cheese
Olives
Fresh parsley or dill
Instructions
1. Cook the Salmon
Preheat a grill pan or skillet over medium heat.
Brush salmon with olive oil, lemon juice, garlic powder, oregano, salt, and pepper.
Cook 3–4 minutes per side until golden and flaky. Set aside.
2. Prepare the Veggie Medley
Heat olive oil in a pan over medium heat.
Add zucchini, bell peppers, and carrots.
Season with thyme, salt, and pepper.
Saute for 6–8 minutes until tender but vibrant.
3. Make the Fresh Salad
In a bowl, toss greens, tomatoes, and cucumber.
Drizzle with olive oil, lemon juice, and a pinch of salt.
4. Assemble the Bowl
Add brown rice to bowls.
Top with veggie medley, fresh salad, and salmon.
Finish with optional toppings and fresh herbs.
Notes & Tips
Use wild salmon if available for extra omega-3s.
Swap brown rice with quinoa or farro if desired.
Great for meal prep—store salmon and veggies separately.
Add a spoon of Greek yogurt lemon sauce for extra creaminess.
Frequently Asked Questions
Can I bake the salmon instead?
Yes—bake at 200°C (400°F) for 12–15 minutes.
Is this good for weight loss?
Absolutely—high protein, fiber-rich, and balanced fats.
Can I eat this cold?
Yes—it works well as a chilled salmon grain salad.
Nutritional Information
Calories: 480 kcal
Protein: 38 g
Carbohydrates: 42 g
Fat: 22 g
Fiber: 8 g