These Salmon Rice Bowls with smoked paprika salmon, bone broth brown rice, and roasted vegetables are the epitome of an easy balanced meal! Full of flavor and tons of nutrition. You'll roast the veggies and cook the rice at the same time before baking the salmon & assembling your bowls! I hope they become a favorite for you. 😊
As a dietitian, I get asked for healthy dinner recipes all the time. And salmon bowls are one of my favorite go-to meals to share because they're so nutritious and people are often surprised at how easy they are to make!
Rice bowls like this one or my chipotle chicken rice bowl are great to meal prep for the week, and the best part is that you can easily customize your bowls and decide how much of each component you want!
If you like this recipe, you may also enjoy my Honey Garlic Salmon bites, Sheet Pan Chicken Meatballs, Gnocchi, and Harvest Veggies, or Mediterranean Salmon Quinoa Salad.
Jump to:
Key Ingredient Notes and Substitutions
These salmon rice bowls are made with simple ingredients. Below are some ingredient notes but be sure to check the recipe card at the bottom for the measurements!
Smoked Paprika Salmon Ingredients
- Salmon - I use a pound of salmon for this recipe and suggest asking for the center piece at the seafood counter. This is the thickest part of the fish and you're most likely to get uniformity so everything cooks evenly. If you're at a grocery store that doesn't have a seafood counter or doesn't sell salmon by the pound, boneless salmon fillets work great too! A pound of salmon is enough for 4 people.
- Smoked Paprika -this adds a smoky flavor that pairs so well with the other components of this recipe. If you prefer less smoky flavor, use sweet paprika instead.
- Brown Sugar - just a small amount of brown sugar is needed to add a touch of sweetness to balance out the smoked paprika. This also helps to create a paprika glaze on the surface of the salmon when it cooks.
- Garlic powder & Chili Powder - to add extra flavor to the sweet-smoky rub.
- Extra Virgin Olive Oil - adding a coat of olive oil before adding the seasonings helps to lock in moisture and prevent the salmon from drying out.
- Kosher Salt and Black Pepper - coarse sea salt works too. If you're using table salt, use half the amount
Bone Broth Rice Ingredients
- Rice - any rice works with this recipe. I use brown rice to add more fiber, but long grain rice like jasmine rice or basmati rice also work. There are many types of rice so choose your favorite kind of rice.
- Bone Broth - I use chicken bone broth for this recipe, but beef bone broth will work too.
- Optional: Extra Virgin Olive Oil - optional to add while cooking the rice. This will help prevent it from sticking together. Avocado oil works too.
Sheet Pan Vegetable Ingredients
- Brussels Sprouts - brussels sprouts are sometimes called "little cabbages" and are a cruciferous veggie. They add dietary fiber, vitamin K, and vitamin C.
- Butternut Squash - one of my favorite vegetables and an easy way to add natural sweetness. Butternut squash provides vitamins C & A and potassium. You can substitute with delicata squash, sweet potatoes, purple sweet potatoes, baby potatoes, or purple potatoes.
- Red Onion - to add flavor. If you don't like onion, feel free to leave it out.
- Dried & Fresh herbs - fresh thyme adds a really nice flavor and dried rosemary + garlic powder add even more flavor. You can substitute the fresh thyme for dried thyme and the dried rosemary for fresh rosemary depending on what you have.
- Extra Virgin Olive Oil - to roast the vegetables and help them crisp up. Avocado oil works too.
- Kosher Salt and Black pepper - to tie everything together.
- Optional: a squeeze of lemon juice or drizzle of balsamic vinegar at the end.
- Arugula: optional for assembling the bowls.
How to Make Salmon Rice Bowls
Below are the directions for how to make this recipe with photos that I hope are helpful. Check the recipe card at the bottom for the full recipe.
- Step 1: Preheat the oven to 425℉ (218°C). Prepare 2 large baking sheets with parchment paper for easy clean-up. Spray with cooking spray. Dice the butternut squash, half the brussels sprouts, and slice the red onion.
- Step 2: Add the butternut squash, brussels sprouts, and red onion to one of the large sheet pans in a single layer and coat them in the olive oil, fresh thyme, rosemary, garlic powder, and salt and pepper. Bake in the preheated oven for 30-40 minutes, until golden brown and fork tender. Time will vary depending on the oven.
- Step 3: While the veggies are roasting, rinse the rice under cold water to get rid of some of the excess starch. Add the rinsed rice and the bone broth to a saucepan on high heat. Bring the rice and broth to a boil and add the olive oil (if using). Give it a stir. Reduce the heat and cover the pot with a lid. Simmer for 40 minutes for brown rice or 20 minutes for white rice (check the package for the rice you are using because cooking time will vary). Once it's done cooking, remove from the heat and let it sit for 5 minutes before removing the lid. Fluff rice with a fork.
- Step 4: When the veggies are done add a squeeze of fresh lemon on top. Lower the oven heat to 400℉ (200°C). While the oven cools, combine the brown sugar, smoked paprika, chili powder, garlic powder, salt, and pepper in a small bowl. Place salmon skin side down on the second sheet pan and pat it dry with paper towels. Coat the salmon in the olive oil and add the paprika mixture on top.
Step 5: Rub the top of salmon until the the spice mix evenly coats it. Bake 12-15 minutes until the fish flakes easily with a fork. Cook time will vary depending on the thickness of your salmon fillets.
Step 6: Assemble the bowls with the vegetables, bone broth rice, salmon, and arugula (optional). Add a scoop of hummus, squeeze of lemon juice, or balsamic vinegar on top.
Hint: Don't open the lid on the rice while it's cooking!
Dietitian Tip
When it comes to making these salmon rice bowls, timing is really everything! I suggest roasting the veggies & cooking the rice at the same time so that all that's left to do is cook the salmon and assemble the bowls. If you want to meal prep in advance, you can chop the vegetables to save time when you're ready to make the meal!
Video of How to Make Salmon Rice Bowl
Here's a video showing how to make this recipe that I hope is helpful!
Variations for Salmon Rice Bowl
The best part about this recipe is that it's so easy to customize. Below are some ideas.
- Carrots and Cauliflower - replace the sheet pan brussels & butternut squash with carrots and cauliflower for a different flavor!
- Asian Inspired - replace the sheet pan veggies with a cucumber sweet pepper salad made with soy sauce and ginger dressing and top with spicy mayo for more of an Asian flavor!
- Mediterranean - instead of the roasted veggies and rice, serve it with a Greek salad and quinoa to turn it into a Mediterranean salmon bowl.
- Pumpkin Hummus Salmon Rice Bowl - add a scoop of homemade pumpkin hummus to amp up the fall flavors.
Storage for Salmon Rice Bowls
I suggest storing the components of this recipe in separate airtight containers in the fridge.
- For Salmon - store leftover salmon in an airtight container in the refrigerator for up to 3 days. Reheat on low in the air fryer or in the microwave.
- Bone Broth Rice - let the rice cool and store in an airtight container in the refrigerator for up to 3-4 days.
- Roasted Veggies - store leftovers in an airtight container in the fridge for up to 3-4 days.
Expert Tips
- For best results, chop the vegetables into similar sizes to ensure everything cooks evenly.
- Spread the veggies in an even layer on the sheet pan. You may need to use 2 prepared baking sheets if you don't have one large enough to fit everything in a single layer.
- I usually use a one pound center-cut salmon fillet which you can grab at the seafood counter if your grocery store has one. If not, smaller salmon fillets will work too!
- Take the salmon out of the fridge and let it sit at room temperature for 15-20 minutes before cooking it.
- Cook time will vary depending on the thickness of the fillet so be sure to watch it around 12 minutes and cook it to your preferred doneness.
- Rinse the rice under cold water in a mesh strainer before cooking. This helps get rid of some of the starch and will prevent the rice from becoming gummy while it cooks.
- After the rice is done, remove the pot from the heat and let it stand for 5-10 minutes, covered, before removing the lid.
- Don't remove the lid from the pot while the rice cooks! It will release some of the steam.
FAQ
While healthy means something different to everyone, these salmon rice bowls are a nutrient-rich option. Salmon is high in heart-healthy and anti-inflammatory Omega-3 fatty acids. It is also a high-quality source of protein and many other nutrients including Vitamin D, selenium, and B Vitamins. The vegetables in this recipe provide dietary fiber to support gut health, antioxidants, and vitamins A, C and K. And the brown rice provides carbohydrates and whole grains.
Absolutely. Be sure to use a safe thawing method before cooking.
Bone broth adds 8-10g of protein per cup depending on what kind you use. It also adds collagen and a small amount of micronutrients including calcium and phosphorus. It also adds sodium so if you are sensitive to salt, use a low sodium bone broth.
I use store-bought broth and like Kettle and Fire brand but if you have a different favorite brand, that works too! Or you can make your own bone broth if you prefer.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with Salmon Rice Bowls:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Healthy Salmon Rice Bowl Recipe with Roasted Veggies
Equipment
- 2 sheet pans
- 1 saucepan
Ingredients
For Smoked Paprika Salmon
- 1 lb salmon fillet (I use a center cut fillet)
- 1 tablespoon extra virgin olive oil
- 1 tablespoon brown sugar
- 1½ teaspoon smoked paprika
- ½ teaspoon chili powder
- ½ teaspoon garlic powder
- ½ teaspoon coarse kosher salt (use ¼ teaspoon if using fine table salt), more to taste
- ¼ teaspoon black pepper
For Roasted Vegetables
- 3 cups brussels sprouts, halved
- 3 cups diced butternut squash
- ½ red onion, sliced
- 1 tablespoon fresh thyme
- 1 teaspoon dried rosemary
- 1 teaspoon garlic powder
- 1 tsp coarse kosher salt (use ½ teaspoon if using table salt)
- ½ teaspoon black pepper
- 2 tablespoon extra virgin olive oil
For Bone Broth Rice
- 1 cup dry brown rice (or your favorite rice)
- 2 cups chicken bone broth
- 1 teaspoon extra virgin olive oil (optional)
Instructions
- Preheat the oven to 425℉ (218°C). Prepare 2 large baking sheets with parchment paper for easy clean-up. Spray with cooking spray. Dice the butternut squash, half the brussels sprouts, and slice the red onion.
- Add the butternut squash, brussels sprouts, and red onion to one of the large sheet pans in a single layer and coat them in the olive oil, fresh thyme, rosemary, garlic powder, and salt and pepper. Bake in the preheated oven for 30-40 minutes, until golden brown and fork tender. Time will vary depending on the oven.
- While the veggies are roasting, rinse the rice under cold water to get rid of some of the excess starch. Add the rinsed rice and the bone broth to a saucepan on high heat. Bring the rice and broth to a boil and add the olive oil (if using). Give it a stir. Reduce the heat and cover the pot with a lid. Simmer for 40 minutes for brown rice or 20 minutes for white rice (check the package for the rice you are using because cooking time will vary). Once it's done cooking, remove from the heat and let it sit for 5 minutes before removing the lid. Fluff rice with a fork.
- When the veggies are done add a squeeze of fresh lemon on top. Lower the oven heat to 400℉ (200°C). While the oven cools, combine the brown sugar, smoked paprika, chili powder, garlic powder, salt, and pepper in a small bowl. Place salmon skin side down on the second sheet pan and pat it dry with paper towels. Coat the salmon in the olive oil and add the paprika mixture on top.
- Rub the top of salmon until the the spice mix evenly coats the salmon. Bake 12-15 minutes until the fish flakes easily with a fork. Cook time will vary depending on the thickness of your salmon fillets.
- Assemble the bowls with the vegetables, bone broth rice, salmon, and arugula (optional). Add a scoop of hummus, squeeze of lemon juice, or balsamic vinegar on top.
Video
Notes
- For best results, chop the vegetables into similar sizes to ensure everything cooks evenly.
- Spread them in an even layer on the sheet pan. You may need to use 2 prepared baking sheets if you don't have one large enough to fit everything in a single layer.
- I usually use a one pound center-cut salmon fillet which you can grab at the seafood counter if your grocery store has one. If not, smaller salmon fillets will work too!
- Take the salmon out of the fridge and let it sit at room temperature for 15-20 minutes before cooking it.
- Cook time will vary depending on the thickness of the fillet so be sure to watch it around 12 minutes and cook it to your preferred doneness.
- Rinse the rice under cold water in a mesh strainer before cooking. This helps get rid of some of the starch and will prevent the rice from becoming gummy while it cooks.
- After the rice is done, remove the pot from the heat and let it stand for 5-10 minutes, covered, before removing the lid.
- Don't remove the lid from the pot while the rice cooks! It will release some of the steam.
- For Salmon - store leftover salmon in an airtight container in the refrigerator for up to 3 days. Reheat on low in the air fryer or in the microwave.
- Bone Broth Rice - let the rice cool and store in an airtight container in the refrigerator for up to 3-4 days.
- Roasted Veggies - store leftovers in an airtight container in the fridge for up to 3-4 days.
Comments
No Comments