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Healthy Meal Prep Salmon Bowls for Weight Loss Easy 5-Step Recipe

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A quick and easy salmon bowl recipe perfect for meal prep, combining crispy salmon, quinoa, and fresh veggies for a healthy, satisfying meal ideal for weight loss.

Ingredients

Scale
  • 4 skin-on salmon fillets (about 6 oz / 170 g each), fresh or thawed frozen
  • 1 cup uncooked quinoa (170 g), rinsed
  • 4 cups baby spinach or mixed greens (120 g), fresh
  • 1 medium cucumber, diced
  • 1 cup cherry tomatoes (150 g), halved
  • 1 ripe avocado, sliced
  • 1 lemon, juiced
  • 2 tablespoons extra virgin olive oil (30 ml)
  • 1 teaspoon garlic powder
  • Salt and black pepper to taste
  • Fresh herbs (dill or parsley) for garnish (optional)
  • Red pepper flakes (optional)

Instructions

  1. Rinse 1 cup quinoa under cold water to remove bitterness. In a medium saucepan, combine quinoa with 2 cups (475 ml) water and a pinch of salt. Bring to a boil, then reduce to a simmer, cover, and cook for 15 minutes. Remove from heat and let sit covered for 5 minutes before fluffing with a fork.
  2. While quinoa cooks, dice 1 cucumber, halve 1 cup cherry tomatoes, and slice 1 ripe avocado. Toss 4 cups baby spinach or mixed greens in a bowl. Add a squeeze of lemon juice to avocado to prevent browning.
  3. Pat salmon fillets dry with paper towels. Rub both sides with 2 tablespoons olive oil, 1 teaspoon garlic powder, salt, and black pepper. Let rest for 5 minutes.
  4. Heat a non-stick or cast iron skillet over medium-high heat. Place salmon skin-side down and press gently with a spatula to keep skin flat. Cook for 5-6 minutes without moving until skin is crispy and easily releases from the pan. Flip and cook another 2-3 minutes until salmon is just opaque and flakes easily (internal temp ~125°F / 52°C).
  5. Divide quinoa evenly into 4 bowls. Top with spinach, cucumber, tomatoes, avocado slices, and a fillet of salmon. Finish with a squeeze of fresh lemon juice, a sprinkle of fresh herbs, and optional red pepper flakes.

Notes

Dry salmon thoroughly before cooking to ensure crispy skin. Do not overcrowd the pan to avoid steaming the fish. Cook quinoa and salmon separately if prepping ahead; assemble bowls fresh to keep veggies crisp. Use a meat thermometer to check salmon doneness (125°F / 52°C). Avocado should be added fresh to avoid browning.

Nutrition

Keywords: salmon bowl, healthy meal prep, weight loss recipe, quinoa bowl, easy dinner, healthy salmon, meal prep salmon, low calorie meal

Find it online: https://islatable.com/healthy-meal-prep-salmon-bowls-for-weight-loss-easy-5-step-recipe/