Lemon Dill Salmon Bowl with Rice
Description:
This Lemon Dill Salmon Bowl is a refreshing, balanced meal featuring flaky baked salmon marinated in a lemon-dill sauce, served over fluffy rice with crisp vegetables and a tangy yogurt or tzatziki drizzle. It’s rich in healthy fats, high in protein, and packed with bright, herbaceous flavor. Perfect for a light dinner or meal prep!
Time Required:
Task Time
Prep time 15 minutes
Marinate (optional) 15–30 minutes (optional but recommended)
Cook time 15–20 minutes
Total time ~30–50 minutes
Ingredients (Serves 4)
For the Salmon:
4 salmon fillets (about 5–6 oz each)
2 tbsp olive oil
2 tbsp fresh lemon juice
1 tsp lemon zest
1 tbsp fresh dill, chopped (or 1 tsp dried)
2 garlic cloves, minced
Salt and pepper to taste
For the Rice:
1 cup uncooked jasmine or basmati rice
2 cups water or broth
1 tbsp olive oil or butter (optional)
Salt to taste
Toppings (customizable):
1 cup cucumber, diced
1 cup cherry tomatoes, halved
1/2 red onion, thinly sliced
1/2 avocado, sliced (optionaln)
1/4 cup feta cheese (optional)
Lemon wedges for serving
Yogurt Dill Sauce (Optional but delicious):
1/2 cup plain Greek yogurt
1 tbsp lemon juic
1 tbsp chopped fresh dill
1/2 garlic clove, minced
Salt & pepper to taste
Instructions
1. Cook the Rice:
Rinse the rice under cold water.
Bring 2 cups of water to boil with salt and oil/
Add the rice, stir, cover, and reduce heat to low.
Simmer for 15 minutes or until the rice is tender.
Remove from heat and let rest covered for 5 minutes. Fluff with a fork.
2. Marinate the Salmon (Optional but recommended):
Mix olive oil, lemon juice, zest, dill, garlic, salt, and pepper.
Rub marinade over salmon and let sit for 15–30 minutes in the fridge.
3. Cook the Salmon:
Option 1: Oven-Baked
Preheat oven to 400°F (200°C).
Place salmon on a lined baking sheet.
Bake for 12–15 minutes until salmon is flaky
Option 2: Pan-Seared
Heat a non-stick pan over medium-high heat with a little oil.
Cook salmon skin-side down first, about 4–5 minutes per side.
4. Make the Yogurt Dill Sauce:
Mix all ingredients in a small bowl. Chill until serving.
5. Assemble the Bowl:
Add a base of rice to each bowl.
Top with salmon, chopped veggies, and drizzle with yogurt sauce.
Garnish with lemon wedges and more fresh dill.
Nutritional Information (Per serving — without optional toppings)
Nutrient Approx. Amount
Calories ~520 kcal
Protein ~35 g
Carbohydrates ~35 g
Fat ~27 g
Saturated Fat ~4.5 g
Fiber ~3 g
Sugar ~4 g
Sodium ~300–500 mg
Note: Nutritional values vary with optional ingredients like feta and avocado.
FAQ — Common Questions
Can I use dried dill instead of fresh?
Yes! Use 1 tsp dried dill in place of 1 tbsp fresh dill. Dried herbs are more concentrated.
What kind of salmon works best?
Fresh or frozen Atlantic, sockeye, or coho fillets all work well. Skin-on is great for pan-searing.
Can I make this ahead?
Yes! Cooked salmon and rice can be stored in the fridge for up to 3 days. Store sauce and veggies separately for best freshness.
Is this gluten-free?
Yes, as long as all ingredients (like broth and yogurt) are certified gluten-free.
What veggies go well in the bowl?
Cucumber, tomato, red onion, avocado, arugula, spinach, or shredded carrots all work. Feel free to customize.
Can I use brown rice or quinoa?
Absolutely! Just adjust cooking time and water amo
unts based on the grain.