健康饮食/lunch

三文鱼牛油果能量碗

A balanced salmon bowl with creamy avocado, brown rice, greens, and a lemon yogurt finish for weeknight planning.

准备 15 min烹饪 12 min份量 2更新 2026年4月29日

485

热量

34g

蛋白质

39g

碳水

22g

脂肪

Salmon avocado power bowl with brown rice and greens

食材

  • 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

步骤

  1. 1

    Pat the salmon dry, then season with salt, pepper, and half of the lemon juice.

  2. 2

    Warm olive oil in a nonstick skillet over medium heat and cook salmon for 4 to 5 minutes per side.

  3. 3

    Stir Greek yogurt with dill, remaining lemon juice, and a pinch of salt.

  4. 4

    Divide brown rice, spinach, avocado, and salmon between two bowls.

  5. 5

    Spoon the yogurt sauce over the bowls and finish with black pepper.

饮食规划提示

  • 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.

替换建议

  • 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.

保存与复热

Store rice, spinach, sauce, and cooked salmon separately for up to 2 days. Reheat salmon gently and add avocado after warming.

常见问题

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.

相关食谱

三文鱼牛油果能量碗 | FitMeBest