Bowl energetico de salmon y aguacate
A balanced salmon bowl with creamy avocado, brown rice, greens, and a lemon yogurt finish for weeknight planning.
485
Calorias
34g
Proteina
39g
Carbohidratos
22g
Grasa
Ingredientes
- 2 fillets, about 120 g eachAtlantic salmon fillets
- 1 1/2 cupsCooked brown rice
- 1 medium, slicedAvocado
- 2 packed cupsBaby spinach
- 1/3 cupGreek yogurt
- 1 tbspLemon juice
- 2 tspOlive oil
- to tasteDill, salt, and black pepper
Instrucciones
- 1
Pat the salmon dry, then season with salt, pepper, and half of the lemon juice.
- 2
Warm olive oil in a nonstick skillet over medium heat and cook salmon for 4 to 5 minutes per side.
- 3
Stir Greek yogurt with dill, remaining lemon juice, and a pinch of salt.
- 4
Divide brown rice, spinach, avocado, and salmon between two bowls.
- 5
Spoon the yogurt sauce over the bowls and finish with black pepper.
Notas para planificar
- Cook rice in a larger batch and portion it into containers for two to three days.
- Keep avocado whole until serving so the texture stays fresh.
- Use the same base with chicken or tofu when rotating proteins across the week.
Sustituciones
- Swap brown rice for quinoa if you want a slightly nuttier base.
- Use firm tofu instead of salmon for a vegetarian version.
- Replace Greek yogurt with tahini lemon sauce for a dairy-free bowl.
Conservacion y recalentado
Store rice, spinach, sauce, and cooked salmon separately for up to 2 days. Reheat salmon gently and add avocado after warming.
Preguntas frecuentes
Can I meal prep this salmon bowl?
Yes. Prep the rice, sauce, greens, and salmon separately, then slice the avocado right before serving.
Is this recipe high in protein?
Each serving has about 34 g of protein, mostly from salmon and Greek yogurt.
