This Crunchy Brown Rice Salmon Bowl is a delightful fusion of nutty grains, tender salmon, crisp vegetables, and a creamy herbed tahini dressing. Itโs a nutritious, flavorful, and satisfying dish perfect for lunch or dinner.
Why Youโll Love This Recipe
- Healthy and Balanced:ย Packed with protein, fiber, and healthy fats, this bowl is a complete meal in one dish.
- Customizable:ย Easily swap out ingredients to suit your preferences or dietary needs.
- Quick and Easy:ย Great for busy weeknights or meal prep.
- Deliciously Fresh:ย The herbed tahini dressing ties everything together with a creamy, tangy finish.
- Crunchy Texture:ย The combination of raw and cooked elements creates an irresistible crunch.
Ingredients
(Tip: Youโll find the full list of ingredients and measurements in the recipe card below.)
- Brown rice
- Salmon filets
- Olive oil
- Assorted fresh vegetables (such as cucumber, radishes, or bell peppers)
- Mixed greens
- Fresh herbs (parsley, dill, or cilantro)
- Tahini
- Lemon juice
- Garlic
- Salt and pepper
- Optional toppings: sesame seeds, avocado slices, or a dash of hot sauce
Directions
- Cook the Brown Rice:ย Prepare the brown rice according to package instructions. Fluff with a fork and set aside.
- Prepare the Salmon:ย Season the salmon filets with salt and pepper. Heat olive oil in a skillet over medium heat and sear the salmon until golden brown and fully cooked, about 4-5 minutes per side.
- Chop the Vegetables:ย Slice the fresh vegetables and mix them with the greens for the base of the bowl.
- Make the Herbed Tahini Dressing:ย In a small bowl, whisk together tahini, lemon juice, minced garlic, chopped fresh herbs, salt, and a splash of water until smooth. Adjust the consistency as needed.
- Assemble the Bowl:ย Layer the brown rice, greens, and vegetables in a bowl. Top with the cooked salmon and drizzle generously with the herbed tahini dressing.
- Serve:ย Add your favorite toppings and enjoy immediately.
Servings and Timing
- Servings:ย 4
- Prep Time:ย 15 minutes
- Cook Time:ย 20 minutes
- Total Time:ย 35 minutes
Variations
- Protein Alternatives:ย Substitute salmon with tofu, chicken, or shrimp.
- Grain Options:ย Swap brown rice for quinoa, farro, or cauliflower rice.
- Dressing Variations:ย Add a pinch of cayenne for spice or use a Greek yogurt-based dressing for a different flavor profile.
- Vegetables:ย Incorporate seasonal produce or use pickled vegetables for a tangy twist.
- Dairy-Free:ย Ensure the tahini dressing is dairy-free and omit cheese-based toppings.
Storage/Reheating
- Storage:ย Store each component separately in airtight containers. Rice, salmon, and dressing will keep for up to 3 days in the refrigerator.
- Reheating:ย Reheat rice and salmon gently in the microwave or on the stovetop. The vegetables and dressing are best served fresh.
- Meal Prep:ย Assemble the bowls without dressing and refrigerate. Add dressing right before serving.
FAQs
1. Can I use white rice instead of brown rice?
Yes, white rice works perfectly as a substitute, though brown rice provides more fiber and nutrients.
2. What can I use instead of tahini?
You can replace tahini with almond butter or cashew butter for a similar creamy texture and nutty flavor.
3. Is this dish gluten-free?
Yes, all the ingredients are naturally gluten-free, but ensure any pre-packaged items like tahini are certified gluten-free if needed.
4. Can I make the dressing ahead of time?
Absolutely! The dressing can be stored in the refrigerator for up to 5 days. Stir or shake well before use.
5. What herbs work best in the dressing?
Parsley, dill, and cilantro are excellent choices. You can mix and match based on your taste preference.
6. Can I grill the salmon instead of pan-searing it?
Yes, grilling the salmon adds a smoky flavor and works well for this recipe.
7. What toppings go well with this bowl?
Try avocado slices, sesame seeds, sliced almonds, or a sprinkle of chili flakes for added flavor.
8. Can I use frozen salmon?
Yes, thaw the salmon completely in the refrigerator before cooking for the best results.
9. How do I keep the vegetables fresh for meal prep?
Store chopped vegetables in separate containers and combine them with other ingredients just before eating.
10. Can I serve this bowl cold?
Yes, this dish can be enjoyed warm or cold, making it perfect for packed lunches.
Conclusion
Crunchy Brown Rice Salmon Bowls with Herbed Tahini Dressing are a fantastic way to enjoy a nourishing and flavorful meal. Whether youโre meal prepping for the week or looking for a quick, satisfying dinner, this recipe has you covered. Its fresh, crunchy, and creamy components will make it a staple in your meal rotation. Enjoy!
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Crunchy Brown Rice Salmon Bowls with Herbed Tahini Dressing
- Prep Time: 15 minutes
- Cook Time: 45 minutes
- Total Time: 1 hour
- Yield: 4 servings 1x
- Category: Dinner
- Method: Baking, Assembling
- Cuisine: Mediterranean-Inspired
Description
These crunchy brown rice salmon bowls are a wholesome, flavor-packed meal combining crispy baked salmon, nutty brown rice, fresh vegetables, and a creamy herbed tahini dressing. Perfect for a healthy weeknight dinner or meal prep!
Ingredients
For the Bowls:
- 1 cup uncooked brown rice
- 4 (4-6 oz) salmon fillets
- 1 tablespoon olive oil
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 2 cups mixed greens (e.g., arugula, spinach, or kale)
- 1 cup shredded carrots
- 1 cup thinly sliced cucumber
- 1/2 cup thinly sliced radishes
- 1 avocado, sliced
For the Herbed Tahini Dressing:
- 1/4 cup tahini
- 2 tablespoons lemon juice
- 2 tablespoons olive oil
- 2 tablespoons water (adjust for desired consistency)
- 1 garlic clove, minced
- 2 tablespoons chopped fresh parsley
- 1 tablespoon chopped fresh dill
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Cook the Brown Rice:
- Rinse the rice under cold water. In a medium saucepan, combine rice with 2 cups of water and a pinch of salt.
- Bring to a boil, then reduce the heat to low, cover, and simmer for 40-45 minutes, or until the rice is tender. Fluff with a fork and set aside.
- Prepare the Salmon:
- Preheat the oven to 400ยฐF (200ยฐC) and line a baking sheet with parchment paper.
- Pat the salmon fillets dry with paper towels. Rub each fillet with olive oil, then sprinkle with smoked paprika, garlic powder, salt, and pepper.
- Arrange on the baking sheet and bake for 12-15 minutes, or until the salmon flakes easily with a fork.
- Make the Dressing:
- In a small bowl, whisk together tahini, lemon juice, olive oil, water, garlic, parsley, dill, salt, and pepper. Adjust water to reach your desired consistency.
- Assemble the Bowls:
- Divide the cooked brown rice among four bowls. Top with mixed greens, shredded carrots, cucumber, radishes, and avocado slices.
- Flake the baked salmon into large chunks and add to each bowl.
- Drizzle and Serve:
- Drizzle the herbed tahini dressing over each bowl. Serve immediately and enjoy!
Notes
- You can substitute quinoa or farro for the brown rice.
- For a vegetarian version, swap the salmon with roasted chickpeas or tofu.
- Store leftover dressing in an airtight container in the fridge for up to 5 days.
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