These Crunchy Brown Rice Salmon Bowls are a healthy, delicious, and satisfying meal packed with vibrant flavors and textures. Featuring perfectly cooked salmon, nutty brown rice, and fresh vegetables, all tied together with a creamy herbed tahini dressing, this dish is ideal for weeknight dinners or meal prep.
Why You’ll Love This Recipe
- Balanced and Nutritious: A perfect mix of protein, healthy fats, and whole grains.
- Customizable: Swap ingredients based on your preferences or what’s in your pantry.
- Quick and Easy: Comes together with minimal effort, making it great for busy nights.
- Meal Prep Friendly: Keeps well for lunches or dinners throughout the week.
Ingredients
(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)
- Salmon fillets
- Cooked brown rice
- Fresh vegetables (such as cucumber, carrots, and radishes)
- Olive oil
- Lemon juice
- Garlic
- Tahini
- Fresh herbs (parsley, dill, or cilantro)
- Salt and pepper
- Optional toppings: sesame seeds, avocado slices, or chili flakes
Directions
- Cook the Salmon: Preheat your oven to 400°F (200°C). Brush salmon fillets with olive oil, season with salt and pepper, and roast for 12–15 minutes or until flaky.
- Prepare the Dressing: In a blender, combine tahini, garlic, fresh herbs, lemon juice, water, and a pinch of salt. Blend until smooth, adjusting water for desired consistency.
- Assemble the Bowls: Divide cooked brown rice into bowls. Top with roasted salmon, fresh vegetables, and your choice of toppings.
- Add the Dressing: Drizzle the herbed tahini dressing over the bowls.
- Serve: Enjoy immediately or store for later.
Servings and Timing
- Servings: 4
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
Variations
- Protein Swap: Substitute salmon with grilled chicken, shrimp, or tofu.
- Grain Alternatives: Use quinoa, farro, or cauliflower rice instead of brown rice.
- Herb Choices: Experiment with basil, chives, or mint in the dressing.
- Spice It Up: Add a pinch of cayenne or red pepper flakes for extra heat.
- Extra Veggies: Include roasted sweet potatoes, steamed broccoli, or sautéed mushrooms.
Storage/Reheating
- Storage: Store leftovers in an airtight container in the refrigerator for up to 3 days. Keep the dressing separate for best results.
- Reheating: Reheat the rice and salmon in the microwave until warm. Add fresh vegetables and dressing just before serving.
FAQs
1. Can I use canned salmon instead of fresh?
Yes, canned salmon works well for this recipe. Simply flake it and add it to the bowls.
2. What can I use instead of tahini?
You can substitute tahini with almond butter, sunflower seed butter, or Greek yogurt.
3. Can I make this recipe dairy-free?
Absolutely! The recipe is naturally dairy-free. Just ensure any toppings are also dairy-free.
4. Is this recipe gluten-free?
Yes, as long as you use gluten-free tahini and toppings.
5. How can I make the dressing thicker?
Use less water when blending or add a bit more tahini.
6. Can I prepare the components ahead of time?
Yes, cook the salmon, rice, and dressing in advance. Assemble the bowls when ready to serve.
7. What other vegetables can I use?
Feel free to use zucchini, snap peas, bell peppers, or your favorite seasonal vegetables.
8. How do I make the salmon crispy?
Pan-sear the salmon skin-side down in a hot skillet for a crispy texture before roasting.
9. Can I freeze the leftovers?
The rice and salmon can be frozen, but fresh vegetables and dressing are best enjoyed fresh.
10. Can I use white rice instead of brown rice?
Certainly! White rice or even jasmine or basmati rice works as a substitute.
Conclusion
Crunchy Brown Rice Salmon Bowls with Herbed Tahini Dressing are a flavorful, wholesome meal perfect for any occasion. With endless customization options and simple preparation steps, it’s sure to become a favorite in your recipe rotation. Whether you’re meal prepping or serving dinner for the family, these bowls deliver on taste and nutrition. Enjoy!
PrintCrunchy Brown Rice Salmon Bowls with Herbed Tahini Dressing
A wholesome, flavorful dish featuring crispy salmon, nutty brown rice, and fresh vegetables, topped with a creamy herbed tahini dressing. This balanced bowl is perfect for a healthy lunch or dinner, combining vibrant flavors with satisfying textures.
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings 1x
- Category: Main Course
- Method: Pan-seared
- Cuisine: Mediterranean
Ingredients
For the Salmon Bowls:
- 4 salmon fillets (skin-on, about 6 oz each)
- 2 cups cooked brown rice
- 2 cups mixed greens (e.g., spinach, arugula, or kale)
- 1 cup shredded carrots
- 1 cup sliced cucumbers
- 1 avocado, sliced
- 2 tablespoons olive oil
- 1 teaspoon smoked paprika
- Salt and black pepper to taste
For the Herbed Tahini Dressing:
- 1/3 cup tahini
- 2 tablespoons fresh lemon juice
- 2 tablespoons olive oil
- 1 clove garlic, minced
- 2 tablespoons chopped fresh parsley
- 2 tablespoons chopped fresh dill
- 1 teaspoon honey or maple syrup (optional)
- 2–4 tablespoons water (to thin as needed)
- Salt and black pepper to taste
Instructions
- Prepare the Salmon:
- Pat salmon fillets dry with a paper towel. Season with smoked paprika, salt, and black pepper.
- Heat 2 tablespoons of olive oil in a skillet over medium-high heat. Place the salmon skin-side down and cook for 4–5 minutes until the skin is crispy. Flip and cook for an additional 3–4 minutes until the salmon is cooked through. Set aside.
- Make the Herbed Tahini Dressing:
- In a small bowl, whisk together tahini, lemon juice, olive oil, garlic, parsley, dill, and honey (if using). Gradually add water until the dressing reaches your desired consistency. Season with salt and pepper.
- Assemble the Bowls:
- Divide cooked brown rice between 4 serving bowls. Top with mixed greens, shredded carrots, sliced cucumbers, and avocado slices.
- Place a salmon fillet on each bowl and drizzle generously with the herbed tahini dressing.
- Serve:
- Serve immediately, garnished with extra fresh herbs or lemon wedges if desired.
Notes
- Make it dairy-free: This recipe is naturally dairy-free.
- Gluten-free: Use certified gluten-free ingredients to ensure the recipe stays gluten-free.
- Substitutions: Substitute salmon with tofu or chickpeas for a vegetarian option.