Healthy Salmon Rice Bowl Recipe with Roasted Veggies
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 and then assembling your bowls! I hope they become a favorite for you. 😊
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
*nutrition facts based on 4 servings with 1 heaping cup of vegetables, ½ cup rice, and 4 oz salmon. You will have some leftover rice.
Expert Tips
- 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.
For more nutrition information and tips, visit mallorythedietitian.com. I hope you enjoy this recipe as much as I do! 😊
Nutrition
Serving: 1 bowl*: 1 heaping cup vegetables, 4 oz salmon, ½ cup riceCalories: 580kcalCarbohydrates: 49gProtein: 35gFat: 30gSaturated Fat: 5gPolyunsaturated Fat: 2gMonounsaturated Fat: 8gCholesterol: 65mgSodium: 860mgFiber: 7gSugar: 7g
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