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Healthy High-Protein Salmon Bowl Recipe with Zesty Sesame Dressing

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A quick and easy salmon bowl packed with protein, fresh veggies, and a zesty sesame dressing, perfect for meal prep and nourishing weeknight dinners.

Ingredients

  • Salmon fillets (about 6 oz / 170 g each), skin-on or skinless
  • Brown rice or quinoa (1 cup / 185 g dry) — cooked according to package instructions
  • Baby spinach or mixed greens (2 cups / 60 g)
  • Ripe avocado (1 medium, sliced)
  • Shredded carrots (½ cup / 60 g)
  • Cucumber (½ medium, thinly sliced)
  • Edamame, shelled and cooked (½ cup / 75 g)
  • Green onions (2 stalks, thinly sliced)
  • Sesame seeds (1 tbsp) for garnish
  • Tahini (2 tbsp)
  • Low-sodium soy sauce or tamari (2 tbsp)
  • Fresh lime juice (2 tbsp)
  • Rice vinegar (1 tbsp)
  • Grated fresh ginger (1 tsp)
  • Minced garlic (1 clove)
  • Honey or maple syrup (1 tsp)
  • Toasted sesame oil (1 tsp)
  • Water (2-3 tbsp) to thin the dressing

Instructions

  1. Cook the Grain: Rinse 1 cup (185 g) brown rice or quinoa under cold water. Add it to a saucepan with 2 cups (480 ml) water and a pinch of salt. Bring to a boil, then reduce heat to low, cover, and simmer for about 40 minutes for brown rice or 15 minutes for quinoa until tender. Remove from heat and let it sit covered for 5 minutes. Fluff with a fork.
  2. Prepare the Dressing: In a mixing bowl, combine 2 tbsp tahini, 2 tbsp soy sauce or tamari, 2 tbsp fresh lime juice, 1 tbsp rice vinegar, 1 tsp grated fresh ginger, 1 minced garlic clove, 1 tsp honey or maple syrup, and 1 tsp toasted sesame oil. Whisk together, adding 2 to 3 tbsp water gradually to reach a smooth, pourable consistency. Taste and adjust seasoning.
  3. Cook the Salmon: Pat salmon fillets dry with paper towels. Season lightly with salt and pepper. Heat 1 tbsp oil in a non-stick skillet over medium-high heat. Place salmon skin-side down (if using skin-on) and cook for 4–5 minutes without moving it, until the skin is crisp and the fish is cooked about two-thirds up the side. Flip carefully and cook for another 2–3 minutes until just cooked through (internal temperature about 125°F / 52°C for medium). Remove from pan and let rest.
  4. Prepare the Veggies: While salmon cooks, slice avocado, cucumber, and green onions. Rinse and drain edamame if using frozen. Shred carrots and wash greens thoroughly.
  5. Assemble the Bowls: Divide cooked rice or quinoa between bowls. Add a handful of greens, then arrange sliced avocado, cucumber, shredded carrots, and edamame on top. Place salmon fillet over the veggies. Drizzle generously with the zesty sesame dressing and sprinkle with sesame seeds and green onions.
  6. Final Touch: Give everything a gentle toss to mix some dressing into the rice and veggies, or leave as is for a pretty presentation. Enjoy immediately, or cover and refrigerate for up to 3 days for meal prep.

Notes

Press salmon skin gently with a spatula for the first minute to keep it flat. Rest salmon after cooking to redistribute juices. Toast sesame seeds in a dry skillet for extra nuttiness. Dressing can be stored in the fridge up to 3 days; whisk before use and add water if thickened. Use room temperature salmon for even cooking. For vegan option, swap salmon with grilled tofu or roasted chickpeas and honey with maple syrup.

Nutrition

Keywords: salmon bowl, high protein, healthy meal prep, sesame dressing, quick dinner, gluten-free option, nutritious bowl

Find it online: https://recipebelle.com/healthy-high-protein-salmon-bowl-recipe-with-zesty-sesame-dressing-easy-and-perfect-for-meal-prep/