Recipe: Garlic Sesame Salmon Bowls (GF, DF)

Salmon is arguably one of the most brain and heart-healthy foods out there. It is rich in both omega-3 and -6 fatty acids, which can help lower cholesterol, reduce inflammation, maintain blood pressure, help improve memory, and prevent brain fog.

It is also chock-full of nutrients like Vitamin B12, Vitamin D, and trace minerals like Selenium, which all can act as antioxidants, reduce inflammation, help the body convert food into energy, and aid in DNA repair.

Not to mention, with roughly ~6g of complete protein per ounce, it is a high quality protein source which provides all essential amino acids that our bodies need to function properly. 

I try to eat salmon at least once per week, and this garlic sesame salmon bowl is my favorite way to eat it! This recipe takes roughly 30 minutes or less, making it a perfect easy & quick weeknight meal that packs a nutrient and protein-dense punch.

Ingredients:

• 3 TBSP Tamari

• 2 TBSP Honey (can sub maple syrup)

• 2 TBSP Sesame Oil

• 1 tsp sriracha

• 5ish garlic cloves, minced

• ~1lb of salmon (skinless is ideal), cut into ~1 inch cubes 

• I typically get my salmon from ButcherBox which comes in ~5oz fillets with skin on. I usually use 3 of these fillets and just remove the skin myself…here’s a how-to video)

• 1-3 heads of broccoli (amount is personal preference)

• 1 cup rice of choice (I usually use organic basmati rice)

• Salt, garlic powder, onion powder as desired for broccoli and rice

Instructions:

Preheat oven to 425

1. Prepare the salmon marinade:

• 3 TBSP Tamari

• 2 TBSP Honey (can sub maple syrup)

• 2 TBSP Sesame Oil

• 1 tsp sriracha

• 5ish garlic cloves, minced

• Put it all into a bowl and stir/mix well

2. Put salmon cubes into marinade and stir to make sure each piece gets fully coated. Let sit while you prepare the rest of the food.

3. Cook the rice according to the package instructions

4. While rice cooks and salmon marinates, coat broccoli florets with sesame oil (~1 TBSP) and, if desired, garlic powder, onion powder, and salt to taste. (I sometimes also add a little EVOO (Extra Virgin Olive Oil) if I am making a lot of broccoli and it doesn’t seem moist enough after the 1 TBSP of sesame oil)

5. Put seasoned broccoli in a flat layer in a large baking dish

6. Roast broccoli in oven for 15 minutes

7. Take out the baking dish from the oven and move your broccoli all to one side of the dish. With a slotted spoon, remove the salmon chunks from the marinade and put them in a flat layer in the other half of the baking dish next to the broccoli.

8. Roast broccoli and salmon in oven for 8 minutes

9. Serve as rice bowls (base of rice with salmon and broccoli on top) and have fun with additional toppings! I often top with avocado, sesame seeds, and sometimes pickled onions or more sriracha.

Additional Tips:

I make my rice more flavorful by adding olive oil, salt, garlic powder, and onion powder into the water alongside the rice. (I usually eyeball the quantities but I’d estimate that I typically use ~½ to ¾ tsp of each of the spices and ~1 tsp of EVOO per 1 cup of (dry) rice.)

You can also use broth or coconut milk instead of water in your rice to add a heartier texture and flavor!