This Easy Salmon Protein Bowl is the kind of simple, nourishing meal you’ll actually look forward to eating. Built around a juicy seared salmon fillet, fluffy short-grain brown rice, creamy avocado, crunchy marcona almonds, and crisp veggies, it’s everything you want in an easy protein bowl. The light lemon–olive oil dressing keeps it bright and fresh, while the salmon makes it a truly satisfying salmon protein bowl for lunch or dinner. Batch-prep your rice and dressing ahead and you can assemble this bowl in about 15 minutes perfect for busy days, meal prep lovers, or anyone who wants a healthy protein bowl that’s delicious and not boring.
table of contents
Time Breakdown
- Prep Time: 15 minutes
- Cook Time: 10–12 minutes
- Total Time: 25–30 minutes
- Servings: 1 bowl
Ingredients List
Base & Protein
- ⅓ cup cooked short-grain brown rice
- (ideally prepped ahead and reheated)
- 1 × 6 oz salmon fillet
- Salt, pepper, or seasoning salt (e.g., Redmond seasoning)
- 2 tbsp good-quality olive oil, divided
Veggies & Toppings
- 1 small carrot, grated
- ½ cup wild or baby arugula
- ½ ripe avocado, peeled and sliced
- 2 tbsp pickled red onions
- 2 tbsp marcona almonds (or your favorite nuts)
- ⅓ cup diced Persian cucumber
Simple Lemon Dressing
- 1 tbsp fresh-squeezed lemon juice
- 1 tbsp olive oil (from the 2 tbsp above)
- Pinch of sea salt
- Pinch of freshly ground black pepper
Kitchen Tools You’ll Need
This recipe doesn’t require fancy gadgets, just a few reliable kitchen basics to keep everything simple and stress-free.
- Grill pan or oven-safe skillet
- Preheated oven (350°F / 175°C)
- Mixing bowl
- Small bowl or jar for dressing
- Cheese grater (for the carrot)
- Sharp knife & cutting board
- Measuring cups & spoons
- Tongs or spatula
- Serving bowl
Step-by-Step Instructions (Beginner-Friendly)
1. Cook or Reheat the Rice
- If you haven’t prepped rice ahead, cook short-grain brown rice according to package directions.
- If pre-cooked, warm ⅓ cup in the microwave just before assembling the bowl so it’s hot and fluffy. 🍚
2. Prep the Salmon
- Preheat oven to 350°F (175°C).
- Place a grill pan or oven-safe skillet over high heat for about 2 minutes until very hot.
- Pat the salmon dry with paper towels, then season generously with salt, pepper, or seasoning salt on all sides.
3. Sear the Salmon
- Add 1 tbsp olive oil to the hot pan. Wait about 30 seconds until it shimmers.
- Place the salmon skin-side up in the pan—you should hear a strong sizzle. 🔥
- Sear for about 2 minutes, or until clear grill marks form and the bottom is golden.
4. Finish in the Oven
- Flip the salmon so it’s skin-side down.
- Transfer the entire pan to the preheated oven.
- Bake for 8–12 minutes depending on the thickness, until the salmon is opaque and flakes easily with a fork.
5. Prep the Veggies & Dressing While Salmon Cooks
- Grate the carrot using a cheese grater.
- Dice the Persian cucumber, slice the avocado, and get the arugula, pickled red onions, and marcona almonds ready.
- In a small bowl, whisk together:
- 1 tbsp lemon juice
- 1 tbsp olive oil
- Pinch of salt & black pepper
Mix until slightly emulsified. 🥄
6. Build the Bowl
- Add the warm rice to the bottom of your serving bowl.
- Arrange arugula, avocado slices, pickled red onions, almonds, cucumbers, and grated carrot in sections on top of the rice.
- Place the cooked salmon fillet in the center or on top of the bowl.
7. Dress & Serve
- Give the dressing a quick stir, then drizzle it over the bowl (avoid pouring directly over the almonds if you want them extra crunchy).
- Taste and add a final pinch of salt, pepper, or extra lemon if you like.
- Serve immediately and enjoy your fresh, high-protein salmon bowl.
Pro Tips
- Meal prep hack: Cook a big batch of brown rice and store in the fridge for 3–4 days—this bowl then comes together in minutes.
- No grill pan? Use a regular skillet and then transfer the salmon to a baking dish to finish in the oven.
- Extra protein: Add a spoonful of cottage cheese or a sprinkle of hemp seeds for an even higher protein bowl.
- Swap the greens: Use baby spinach, mixed greens, or kale if you don’t have arugula.
Nutrition Table (Estimated)
(Values will vary based on exact salmon size, oil used, and toppings.)
| Serving Size | Calories | Protein | Carbs | Fat | Fiber | Sugar |
|---|---|---|---|---|---|---|
| 1 bowl | 550 | 32g | 34g | 32g | 8g | 5g |
Nutrition Disclaimer: These values are estimates based on typical ingredients and may vary depending on the brands and exact amounts you use. For medical or precise dietary needs, please use your own calculator or consult a nutrition professional.
Easy Salmon Protein Bowl
Ingredients
Method
- If not prepped, cook brown rice according to package directions. If pre-cooked, reheat 1/3 cup just before serving.
- Preheat oven to 350°F (175°C). Place a grill pan or oven-safe skillet over high heat for about 2 minutes.
- Pat salmon dry and season with salt, pepper, or seasoning salt.
- Add 1 tablespoon olive oil to the hot pan. Place salmon skin-side up and sear for about 2 minutes, until golden grill marks form.
- Flip salmon skin-side down and transfer pan to the oven. Bake 8–12 minutes, depending on thickness, until salmon is opaque and flakes easily.
- While salmon cooks, grate carrot, dice cucumber, and prepare avocado, arugula, pickled onions, and almonds.
- In a small bowl, whisk lemon juice, 1 tablespoon olive oil, a pinch of salt, and pepper to make the dressing.
- To assemble, add warm brown rice to a serving bowl. Arrange arugula, avocado, pickled onions, almonds, cucumber, and grated carrot on top.
- Place the cooked salmon fillet on the bowl, drizzle with dressing (avoiding the almonds if you want them extra crunchy), and serve immediately.
Nutrition
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Let us know how it was!Conclusion
This Easy Salmon Protein Bowl is the perfect balance of simple and satisfying—quick enough for busy days but pretty enough to feel special. With protein-rich salmon, wholesome brown rice, creamy avocado, and crunchy nuts, it checks all the boxes for a balanced meal that actually tastes amazing. Batch prep a few components and you’ve got a go-to salmon protein bowl you can assemble in minutes whenever you need a healthy, energizing lunch or dinner.