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Healthy Anti-Inflammatory Salmon Bowl Recipe with Turmeric Rice and Greens for Easy Meal Prep

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A nourishing and easy-to-make salmon bowl featuring golden turmeric rice, tender roasted salmon, fresh greens, and a creamy tahini dressing. Perfect for quick meals and meal prep with anti-inflammatory benefits.

Ingredients

Scale
  • 1 cup long-grain white or brown rice (about 185g), rinsed
  • 1 ¾ cups water or low-sodium vegetable broth (415ml)
  • 1 teaspoon turmeric powder
  • ½ teaspoon ground cinnamon
  • 1 small garlic clove, minced
  • 1 tablespoon olive oil or avocado oil
  • Salt to taste
  • 2 salmon fillets (about 6 oz / 170g each), skin-on or off
  • 1 tablespoon olive oil
  • Juice of half a lemon
  • Freshly ground black pepper and sea salt
  • Optional: pinch of smoked paprika or cayenne
  • 2 cups mixed salad greens or baby spinach (about 60g)
  • ½ cup shredded carrots
  • ¼ cup chopped fresh parsley or cilantro
  • 1 avocado, sliced
  • Optional toppings: toasted sesame seeds, chopped nuts like almonds or walnuts
  • 2 tablespoons tahini or plain Greek yogurt
  • 1 tablespoon apple cider vinegar or lemon juice
  • 1 teaspoon honey or maple syrup
  • Salt and pepper to taste

Instructions

  1. Rinse 1 cup (185g) of rice under cold water until the water runs clear.
  2. In a medium saucepan, heat 1 tablespoon olive oil over medium heat. Add minced garlic and cook for about 30 seconds until fragrant.
  3. Stir in turmeric powder (1 teaspoon) and cinnamon (½ teaspoon) to toast gently for 20 seconds.
  4. Add the rinsed rice to the pan and stir to coat the grains in the spiced oil.
  5. Pour in 1 ¾ cups (415ml) water or vegetable broth, add a pinch of salt, and bring to a boil.
  6. Reduce heat to low, cover, and simmer for about 15 minutes (white rice) or 40 minutes (brown rice) until water is absorbed and rice is tender.
  7. Once done, fluff the rice with a fork and set aside, keeping it warm.
  8. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.
  9. Place salmon fillets skin-side down (if skin-on). Drizzle with 1 tablespoon olive oil, lemon juice from half a lemon, salt, pepper, and optional smoked paprika or cayenne.
  10. Roast salmon for 12-15 minutes, depending on thickness, until the fish flakes easily with a fork but is still moist inside.
  11. In a small bowl, whisk together 2 tablespoons tahini (or Greek yogurt), 1 tablespoon apple cider vinegar or lemon juice, 1 teaspoon honey or maple syrup, and a pinch of salt and pepper.
  12. Add water a teaspoon at a time if needed to thin out the dressing to your liking.
  13. Divide turmeric rice between two bowls.
  14. Top with roasted salmon, mixed greens, shredded carrots, chopped parsley or cilantro, and avocado slices.
  15. Drizzle the tahini dressing over the top and sprinkle with optional toasted sesame seeds or chopped nuts.
  16. Enjoy immediately or cover and refrigerate for up to 3 days for easy meal prep.

Notes

Use brown rice for more fiber but increase cooking time to 40 minutes. Toast turmeric and cinnamon in oil before adding liquid to enhance flavor. Avoid overcooking salmon to keep it moist. Prepare greens and carrots while rice simmers to save time. Add water slowly to dressing to achieve desired consistency. Store components separately for best meal prep results.

Nutrition

Keywords: salmon bowl, turmeric rice, anti-inflammatory, healthy meal prep, easy dinner, gluten-free, nutritious bowl

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