Salmon is one of my of those fish that packs a big nutritious punch. Loaded with protein and healthy omega 3 fatty acids. Both of with your body needs to function properly. Add this easy greek salmon bowl to your meal prep this week and make counting macros or calories easy.
- 2 cups Water
- 180 g Basmati Rice, dry, 1 cup
- 8 oz Non-Fat Greek Yogurt, 1 cup
- 2 tbsp Fresh Dill, removed from steam and chopped
- 1 Lemon, juiced
- 20 oz Atlantic Salmon, 4 5oz fillets
- ½ tsp Lemon Pepper Seasoning
- 1 tsp Extra Virgin Olive Oil
- 200 g English Cucumber, diced, (about ½ cucumber)
- 100 g Cherry Tomatoes, cut in half, (about 1 cups)
- 40 g Red Onion, shaved thin, (about ¼ onion)
- Cook the rice by: Bringing 2 cup of water to boil. Once the water is boiling, add the rice, cover with a lid, and turn heat down to low. Simmer for 20 minutes then remove from heat. Keep covered for an additional 10 minute.
- While the rice is cooking prepare the salmon and yogurt sauce.
- Starting with the yougrt sauce, combine: yogurt, dill, and juice from one lemon in a small bowl. Stir together until the dill is evenly distributes. Set this bowl aside and begin working on the salmon.
- Preheat a large saute pan to medium heat.
- Season the salmon with the lemon pepper seasioning.
- Add the extra virgin olive oil to the pan. Place the salmon skin side down in the pan. (If you have skin on your salmon.) Allow to cook for 3-4 minutes, then flip and cook for an additional 2-3 minutes. You will know that the salmon is done when the entire fillet is the lighter pink color. If you have a thicker fillet you can cook it for an additional minute or so on each side. This will ensure the salmon is done. A good cut of salmon can be eaten raw, but most people like their salmon cooked to medium. Medium is a light pink on the outside, flaky on the outside, but still a little moist and a slightly darker pink on the inside.
- Plating or sorting in your meal prep containers: Portion out your rice into your serving bowls or containers. Then on one side top your rice with the diced cucumbers, halved tomatoes, and red onions. On the other side top the rice with the salmon. Then add a dollop of your dill yogurt ontop of the salmon and serve with a lemon wedge.
Are you meal prepping? Are you counting macros or calories? Check out my notes below on how you can incorporate this easy greek salmon bowl into your meal prep and how to make adjustments to the macros, making it easy to hit your goals.
NOTES FOR MEAL PREP:
This is an outstanding recipe for meal prep, the moistness of the salmon allows for great reheating. (As long as you don’t overcook it. It is best to slightly undercook it initially to allow for better reheating ability.)
The juice from the lemon and the tomatoes help to keep the rice moist as well.
This recipe will keep in the fridge for up to 6 days.
For reheating, I like to scoop out the yogurt to keep that cold, but you can reheat with the yogurt in the dish. Microwave, loosely covered to trap in the moisture of the salmon and the rice. Cook for 30 – 45 seconds, then stir the rice mixing in the veggies, squeeze the lemon wedge over the salmon and cook for an addition 30 – 45 seconds.
NOTES FOR COUNTING MACROS:
The majority of protein in this recipe comes from the salmon. However it is important to keep in mind that making adjustments to the salmon will also alter the fat macro.
- For example, every 1 ounce of salmon there is 6.3 grams of protein and 3.5 grams of fat.
However a good amount of protein also comes from the yogurt sauce. You can decrease your protein by reducing the amount of sauce. Vice versa, you can increase the amount of yogurt sauce to increase your protein.
- For every 1 ounce of yogurt you can increase or decrease your protein macro by 3 grams.
Rice is the main source of carbohydrate in this easy greek salmon bowl recipe. Adjusting the amount of rice either increases or decreases the amount of carbs.
- For every 1/4 cup (45g) of dry basmati rice you increase or decrease the carbs by 31.9 grams.
The fats in this recipe come from the yogurt and the salmon
- You can increase the fats by choosing another yogurt, one that is not fat free.
- For Example:
- 2% fat greek yogurt has 2 grams of fat per every 4 ounces.
- 5% fat greek yogurt has 5 grams of fat per every 4 ounces.
- This allows you to replace the non-fat greek yogurt with as little or as much fat as you want.
In addition, you could choose to make adjustments to the amount of salmon to adjust the fats. But as referenced above, this will also adjust the protein macro.
- For example, in every 1 ounce of salmon there is 3.5 grams of fat and 6.3 grams of protein.
However the fat in salmon is healthy omega 3 fatty acids. Subsequently these fatty acids are great for your body and are good to incorporate into your diet.
When making adjustments to the macros in this easy greek salmon bowl, you will want to keep in mind the number of servings you are making.
Looking for another salmon grain bowl?
Check out my Salmon with Farro and Onions recipe.