Easy Greek Salmon Bowl
Easy Greek Salmon Bowl
Ingredients:
- 3 cups Water
- 1½ cup Basmati Rice dry (300 grams)
- 1 cup Non-Fat Greek Yogurt (8 oz) (brand: fage)
- 2 tbsp Fresh Dill
- 1 Lemon
- 20 oz Atlantic Salmon (4, 5oz fillets)
- ½ tsp Lemon Pepper Seasoning
- 1 tsp Extra Virgin Olive Oil
- ½ English Cucumber diced, (200 grams)
- 15 Cherry Tomatoes cut in half, (100 grams)
Instructions:
- Cook the rice by: Bringing 3 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 yogurt sauce, combine: yogurt, dill, and juice from one lemon in a small bowl. Stir together until the dill is evenly distributed. 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 seasoning.
- 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 on top of the salmon and serve with a lemon wedge.
- This recipe can be eaten warm or cold. When reheating I recommend heating the rice and salmon only, this keeps the yogurt sauce fresh and the veggies crispy.
Nutrition
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.
Macro Adjustments:
Below outlines the Items In each macro group that are easily adjustable to meet your specific macros.
Fat:
The fat In this recipe comes from the salmon. Adjusting the amount of salmon will also adjust the amount of protein. If you are looking to Increase the fat In this recipe you could choose a different greek yogurt, one that Is not fat free.
Carbohydrates:
Rice In the main source of carbs In this recipe, which Is very easy to increase or decrease to meet your macro needs.
Protein:
The protein In this recipe comes from the salmon. Same as above, adjusting the amount of salmon will also adjust the amount of fat In this recipe.
Meal Prep:
Yes this recipe Is meal prep-able, and will last up to 7 days In the fridge.
Freezer Friendly:
No, salmon Is not really freezer friendly once It has been cooked. Freezing it will dry out the salmon. The same goes for rice.