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Smoky Salmon Grain Bowl

Smoky Salmon Grain Bowl

Smoky Salmon Grain Bowl is a meal that looks vibrant, tastes bold, and leaves you feeling energized rather than weighed down. It’s the kind of dish you make once and immediately add to your weekly rotation because it hits all the right notes, flavor, balance, nourishment, and pure satisfaction.
You start with the warmth of smoked paprika on salmon, a spice that instantly fills the kitchen with a cozy aroma. As it sears, the edges turn golden and crisp, while the center stays tender and buttery. At the same time, the broccoli roasts into little caramelized florets; the kind that stay slightly crunchy and earthy. Add to that the nutty comfort of brown rice, the creaminess of ripe avocado, and a cool dollop of yogurt, and suddenly you have a bowl that’s layered, wholesome, and deeply comforting.
What makes this bowl special isn’t just how it tastes, but how it makes you feel. Each ingredient plays a role in supporting your body. The omega-3s from the salmon, the gut-friendly probiotics from yogurt, the fiber from brown rice, and the antioxidants from broccoli. It’s filling without heaviness, nourishing without complexity.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 2 people
Course: Healthy Dinner, High-Protein Bowl, Lunch Bowl, Main Course, Post-Workout Meal
Cuisine: American Healthy, Asian-Inspired, Contemporary Wellness Cuisine, Fusion, Fusion Cuisine, Fusion Healthy Cuisine, Mediterranean-Inspired
Calories: 595kcal

Ingredients
 

  • 1 cup Brown Rice
  • 8 oz Salmon fillet
  • 2 1/2 cup Small head broccoli Cut into Florets
  • 1/2 pc Avocado ripe
  • 3 tbsp Yogurt plain
  • 1 tsp Chili oil or as per taste
  • 1 tsp Olive oil extra virgin
  • 1/2 tsp Smoked paprika
  • 1/6 tsp Salt or as per taste
  • 1/6 tsp Black pepper or as per taste
  • 1 pc lemon wedge
  • 1 tbsp Parsley Finely chopped

Equipment

  • 1 Non-stick Pan
  • 1 Cooking Bowl
Nutrition
Nutrition Facts
Smoky Salmon Grain Bowl
Amount per Serving
Calories
595
% Daily Value*
Fat
 
14
g
22
%
Saturated Fat
 
2
g
13
%
Polyunsaturated Fat
 
4
g
Monounsaturated Fat
 
6
g
Cholesterol
 
63
mg
21
%
Sodium
 
293
mg
13
%
Potassium
 
1216
mg
35
%
Carbohydrates
 
81
g
27
%
Fiber
 
6
g
25
%
Sugar
 
3
g
3
%
Protein
 
35
g
70
%
Vitamin A
 
1148
IU
23
%
Vitamin C
 
101
mg
122
%
Calcium
 
127
mg
13
%
Iron
 
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.

Cooking Intructions
 

  1. Rinse 1 cup brown rice.
    1 cup Brown Rice
  2. Cook in 2 cups of water (typically 20 minutes).
  3. Fluff and set aside.
  4. Heat a nonstick pan over medium heat and add a few drops of oil or cooking spray.
    1 tsp Olive oil
  5. Sear Broccoli for 8–10 minutes or until lightly browned and crispy at the edges.
    2 1/2 cup Small head broccoli
  6. Rub salmon with ½ tsp smoked paprika, salt, and pepper.
    8 oz Salmon fillet, 1/2 tsp Smoked paprika, 1/6 tsp Salt, 1/6 tsp Black pepper
  7. Heat a nonstick pan over medium heat and add a few drops of oil or cooking spray.
  8. Sear salmon 3–4 minutes per side, until golden and flaky.
  9. Add 1 cup cooked brown rice to each bowl.
  10. Add roasted broccoli.
  11. Top with flaked salmon.
  12. Add avocado slices.
    1/2 pc Avocado
  13. Spoon 1½ tbsp yogurt per bowl.
    3 tbsp Yogurt
  14. Drizzle chili oil to taste.
    1 tsp Chili oil
  15. Squeeze fresh lemon juice over the bowl.
    1 pc lemon wedge
  16. Finish with parsley if desired.
    1 tbsp Parsley

Notes

1️⃣ Choosing the Right Salmon

  • Use wild-caught salmon for the highest omega-3 content.
  • Frozen salmon also works perfectly. Just thaw overnight in the fridge.
  • If you're cooking for heart health, choose skin-on salmon, then remove the skin after searing to reduce fat if needed.

2️⃣ Pan-Searing vs. Baking

  • Pan-searing gives a crisp edge and deeper smoky flavor.
  • Baking offers a softer, more delicate texture and is lower in added fat.
  • For meal prep, baked salmon reheats better without drying out.

3️⃣ Rice Swap Options (Diet-Friendly)

  • Quinoa for higher protein + gluten-free needs
  • Millets for protein and micronutrients supply
  • Cauliflower rice for low-carb or diabetic plans
  • Farro for a chewy, fiber-rich option
  • White rice for thyroid-sensitive individuals who digest it better

4️⃣ Yogurt Notes

  • Greek yogurt gives extra protein and gut-friendly probiotics.
  • Lactose-intolerant? Use lactose-free yogurt or coconut yogurt (non-dairy).
  • For a more savory note, mix yogurt with garlic powder and a squeeze of lemon.

5️⃣ Chili Oil Tips

  • Use sparingly if sensitive to heat or acid reflux.
  • Replace with smoked olive oil or paprika-infused oil for gentle flavor.
  • For extra metabolism support, add a sprinkle of red chili flakes instead

6️⃣ Vegetable Variations

Try swapping broccoli for:
  • Roasted zucchini
  • Charred green beans
  • Asparagus
  • Brussels sprouts
  • Spinach sautéed in garlic
All work well with the smoky flavor profile.

7️⃣ Avocado Freshness Tip

  • Slice avocado just before serving to prevent browning.
  • For meal prep bowls, tuck avocado under the rice or drizzle lemon juice over it.

8️⃣ Make-It-Faster Tips

  • Use microwave-ready brown rice to reduce cook time to 90 seconds.
  • Air-fry broccoli at 200°C / 390°F for 8–10 minutes.
  • Cook salmon in the air fryer at 200°C / 390°F for 7–9 minutes.

9️⃣ Meal Prep Friendly

  • Keeps for 2–3 days in the fridge.
  • Store salmon, rice, and broccoli separately for best texture.
  • Add yogurt, chili oil, and avocado only when ready to eat.
 

🔟 Extra Flavor Boosts

  • Add pickled onions for acidity.
  • Add sesame seeds for crunch.
  • Add nori flakes for an umami punch.
Add fresh dill or basil for a refreshing note.

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