Crunchy Brown Rice Salmon Bowls with Herbed Tahini Bliss
This wholesome bowl layers crispy-seared salmon over a nutty bed of brown rice, topped with crunchy vegetables, toasted nuts, and a creamy herbed tahini sauce that ties everything together. It’s packed with omega-3s, fiber, and bright Mediterranean flavor — perfect for a quick dinner or meal prep lunch.
Prep Time: 20 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 2–3
Ingredients
For the Salmon:
2 salmon fillets (about 5 oz / 140g each)
1 tbsp olive oil
½ tsp garlic powder
½ tsp smoked paprika
1 tsp lemon juice
Salt & pepper, to taste
For the Brown Rice Base:
1½ cups cooked brown rice
½ tbsp olive oil or sesame oil
1 tsp soy sauce or tamari
1 tbsp toasted sesame seeds or chopped nuts (almonds, cashews, or pistachios)
Crunchy Veggie Toppings:
½ cup shredded carrots
½ cup cucumber, thinly sliced
½ cup red cabbage, shredded
¼ cup thinly sliced red bell pepper
2 tbsp chopped fresh herbs (parsley, cilantro, or mint)
For the Herbed Tahini Bliss Sauce:
¼ cup tahini
2 tbsp lemon juice
1 tbsp olive oil
1 garlic clove, finely grated
2–3 tbsp water
1 tbsp finely chopped parsley + cilantro + dill mix
Salt & pepper, to taste
Instructions
1. Prepare the Herbed Tahini Sauce
In a small bowl, whisk together tahini, lemon juice, olive oil, garlic, water, and herbs until smooth and creamy.
Adjust consistency by adding more water if needed.
Season with salt and pepper.
2. Cook the Brown Rice Base
If using leftover rice, reheat with a drizzle of olive or sesame oil.
Stir in soy sauce and sesame seeds or nuts for extra flavor and crunch.
Set aside warm.
3. Sear the Salmon
Pat salmon dry and season with garlic powder, paprika, lemon juice, salt, and pepper.
Heat olive oil in a non-stick skillet over medium-high heat.
Cook salmon 3–4 minutes per side until golden and crispy outside, flaky inside.
Optional: brush lightly with olive oil and lemon juice before serving for extra shine.
4. Assemble the Bowls
Add a layer of brown rice to each bowl.
Arrange shredded carrots, cucumbers, cabbage, and bell peppers around the edges.
Place the seared salmon fillet on top.
Drizzle generously with Herbed Tahini Bliss Sauce.
Sprinkle with herbs and toasted nuts for a finishing touch.
Notes & Tips
Substitute salmon with grilled chicken, shrimp, or tofu.
Add avocado slices or pickled onions for an extra burst of flavor.
For meal prep: store sauce separately and drizzle before eating.
To make it Mediterranean-style, top with feta cheese crumbles or pomegranate seeds.
Frequently Asked Questions
Q: Can I bake the salmon instead of pan-searing?
A: Yes — bake at 400°F (200°C) for 12–15 minutes or until flaky.
Q: Can I make the sauce ahead?
A: Absolutely! Store in an airtight jar up to 5 days in the fridge. Stir before using.
Q: What if I don’t have tahini?
A: Substitute with Greek yogurt + olive oil or cashew butter for a creamy alternative.
Nutritional Information
Calories: 540
Protein: 36g
Carbohydrates: 41g
Fat: 25g
Fiber: 6g
Sodium: 420mg