High-Protein Lemon-Garlic Salmon & Broccoli Bowls is a fresh & healthy dish. It contains salmon, broccoli florets, quinoa, olive oil, garlic, lemon juice & zest, and seasonings. This dinner bowl is prepared in only thirty-five minutes, perfect for a quick dinner. This bowl stores nicely so we can easily prepare it for meal prep. These bowls are free of dairy products, so we would easily have them in dairy-free diet. Serve this High-Protein Lemon-Garlic Salmon & Broccoli Bowls with feta cheese, avocado slices, and wild rice. It contains good fat, protein, and fiber in this bowl.
STATS:
- Calories: 485 kcal
- Required Preparation Duration: Ten minutes
- Required Cooking Duration: Twenty-five minutes
- Total Duration: Thirty-five minutes
- Serving Size: 1 bowl
- Cuisine: American
- Diet: High-Protein
- Course: Main Course
- Servings: 4
EQUIPMENT:
- Spatula
- Parchment paper
- Mixing bowls
- Knife
- Baking sheet
- Cutting board
- Small whisk
- Citrus juicer
- Sauce brush
INGREDIENTS:
- One tsp. lemon zest
- 4 salmon fillets
- ¼ tsp. black pepper
- 4 cups broccoli florets
- 2 cups cooked quinoa or brown rice
- 2 tbsp. olive oil
- Three garlic pieces
- ½ tsp. onion powder
- Two tbsp. fresh lemon juice
- 1 tsp. paprika
- One tsp. Dijon mustard
- Fresh parsley
- ½ tsp. salt
- One tsp. honey
- Lemon wedges
- ½ tsp. dried oregano
INGREDIENT NOTES:
SALMON:
- Salmon is the main component of this dish. Make the fillets equal in size to cook them in equal time. Use the salmon with or without skin; both will work.
BROCCOLI:
- Fresh broccoli florets are utilized to make this dish, and they roast nicely in the oven and offer nicely crisp corners. We would also utilize the frozen broccoli florets, but defrost them and dry well before use.
QUINOA:
- Quinoa will provide the fiber and complex carbs along with protein and make it filling. Use brown rice instead; it works in the same way and provides the same nutrients.
OLIVE OIL:
- Olive oil offers healthy fats in the bowl, and it helps to stick the seasoning on the broccoli and salmon.
GARLIC:
- Garlic offers the savory flavor. We have to mince it fresh to provide the strong aroma and flavor.
LEMON JUICE& ZEST:
- They will offer the tangy and bright taste, which will stabilize the rich taste of salmon. Lemon zest will help to boost the aroma of lemons.
INSTRUCTIONS:
- Heat the oven to 400°F and put the parchment on the tray.
- Put the broccoli to the side of tray & put the olive oil along with the black pepper & salt.
- Put the salmon fillet on the opposite side of the tray.
- Add the garlic, olive oil, honey, lemon juice, seasonings, Dijon Mustard, & lemon zest in a small vessel and mix them with a whisk.
- Apply the lemon garlic mixture to the salmon fillet with a brush.
- Roast the broccoli and salmon for eighteen to twenty-two minutes till it flakes and the broccoli gets tender.
- Now heat the quinoa and add it to four bowls equally.
- Then add the roasted broccoli and salmon fillet over each bowl.
- Now add the pan juices to each of them and sprinkle the parsley and lemon wedges and serve.
WHAT TO SERVE WITH THIS DISH:
GRAIN:
- Wild Rice
- Farro
- Quinoa
- Cauliflower Rice
- Brown Rice
VEGETABLES:
- Roasted Asparagus
- Green Beans
- Brussels Sprouts
- Zucchini
- Spinach
TOPPINGS:
- Avocado Slices
- Pumpkin Seeds
- Sesame Seeds
- Feta Cheese
- Fresh Herbs
SAUCES:
- Tzatziki
- Garlic Yogurt Sauce
- Lemon Tahini Dressing
- Chimichurri
- Avocado Dressing
BEVERAGES:
- Sparkling Water
- Lemon Iced Tea
- Green Tea
- Cucumber Water
- Herbal Tea
TIPS:
- Dry the salmon, then season so it sticks properly, and it also helps to roast them well.
- Don’t overcook the salmon, and put it on the plate when it flakes properly with a fork.
- Make the quinoa before the requirement for convenience.
- Add the red flakes to prepare the spicy dish.
STORAGE INFORMATION:
Cool the dish, and then cover the bowls.
FRIDGE:
- Store these bowls for 3 days.
FREEZER:
- Put the rice & salmon in different covered containers & freeze for 2 months.
FAQs:
Will I make this dish with frozen salmon?
- Yes, we would easily prepare these bowls with frozen salmon, but defrost them & dry properly.
Is this dish dairy-free?
- Yes, this dish is already dairy-free as it doesn’t have any butter or cheese.
Can we make this dish in advance?
- Yes, we can put the items in the bowls and store and warm when required.
NUTRITIONAL INFORMATION:
Calories: 485 kcal
Net Carbs: 24 g
Serving: 4 bowls
Total Carbs: 29 g
Fiber: 5 g
Protein: 37 g
Fat: 21 g
Calcium: 0.12 g
Serving Size: 1 bowl
Iron: 0.003 g
Vitamin A: 0.00045 g
Sodium: 0.62 g
Potassium: 0.98 g
