9 Delicious Salmon and Rice Bowl Recipes for Meal Prep Champions

You’ll revolutionize your meal prep routine with these nine salmon and rice bowl combinations.

Each recipe delivers the perfect balance of lean protein, complex carbohydrates, and essential nutrients your body needs for peak performance.

From the antioxidant-rich vegetables in the honey teriyaki bowl to the omega-3 packed fillets in every variation, these meals support your health goals while saving you time and money.

Discover how these versatile bowls can transform your weekday nutrition without sacrificing flavor or variety.

Honey Teriyaki Salmon Rice Bowl With Stir-Fried Vegetables

This quick and nutritious salmon rice bowl combines tender salmon glazed with sweet honey teriyaki sauce, served over fluffy rice with colorful stir-fried vegetables.

Ingredients:

• 4 salmon fillets (4-6 oz each)
• 1 cup jasmine rice
• 2 cups water
• 3 tbsp honey
• 4 tbsp soy sauce
• 1 tbsp ginger, minced
• 2 garlic cloves, minced
• 1 tbsp sesame oil
• 1 red bell pepper, sliced
• 1 cup broccoli florets
• 1 carrot, julienned
• 2 green onions, chopped
• 1 tbsp sesame seeds
• 1 tbsp vegetable oil

Instructions:

Step 1: Rinse rice until water runs clear. Cook with 2 cups water according to package instructions.

Step 2: Mix honey, soy sauce, ginger, and garlic in a bowl to make teriyaki sauce.

Step 3: Season salmon with salt and pepper. Heat vegetable oil in a pan over medium-high heat. Cook salmon skin-side down for 4 minutes, flip and cook 3 more minutes.

Step 4: Pour half the teriyaki sauce over salmon and cook for 1 minute until glazed. Remove and set aside.

Step 5: In the same pan, add sesame oil and stir-fry vegetables for 3-4 minutes until crisp-tender.

Step 6: Divide rice among four bowls. Top with vegetables and salmon. Drizzle remaining sauce over each bowl and garnish with green onions and sesame seeds.

Nutrition:

• Calories: 480 per serving
• Protein: 32g
• Carbohydrates: 48g
• Fat: 18g
• Fiber: 3g
• Sodium: 850mg

Spicy Cajun Salmon and Cilantro-Lime Rice Bowl

This zesty bowl combines flaky Cajun-spiced salmon with fragrant cilantro-lime rice for a nutritious meal. The spicy seasoning and fresh herbs create a perfect balance of flavors.

Ingredients:

• 2 salmon fillets (6 oz each)
• 1 cup jasmine rice
• 2 tablespoons Cajun seasoning
• 1 tablespoon olive oil
• 2 limes (1 juiced, 1 sliced for garnish)
• ¼ cup fresh cilantro, chopped
• 1 red bell pepper, sliced
• 1 avocado, sliced
• 2 green onions, chopped
• Salt and pepper to taste

Instructions:

Step 1: Rinse rice until water runs clear. Cook according to package directions, adding ½ teaspoon salt.

Step 2: Pat salmon dry with paper towels. Rub with olive oil, then coat with Cajun seasoning, salt, and pepper.

Step 3: Heat a non-stick skillet over medium-high heat. Cook salmon skin-side down for 4 minutes, then flip and cook for 2-3 more minutes until flaky.

Step 4: When rice is done, fluff with fork and stir in lime juice and chopped cilantro.

Step 5: Arrange rice in bowls, top with salmon, sliced bell pepper, avocado, and green onions. Garnish with lime slices.

Nutrition:

• Calories: 520 per serving
• Protein: 32g
• Carbohydrates: 48g
• Fat: 22g
• Fiber: 6g
• Sodium: 580mg
• Serves: 2

Mediterranean Salmon Bowl With Lemon-Herb Rice

This vibrant bowl combines flaky salmon with zesty lemon-herb rice and Mediterranean flavors. Ready in under 30 minutes, it’s perfect for a nutritious weeknight dinner that’s both satisfying and invigorating.

Ingredients:

• 2 salmon fillets (6 oz each)
• 1 cup basmati rice
• 2 cups vegetable broth
• 1 lemon (zest and juice)
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1 teaspoon paprika
• ½ cup cherry tomatoes, halved
• ½ cucumber, diced
• ¼ cup red onion, thinly sliced
• ¼ cup kalamata olives, pitted
• 2 tablespoons fresh parsley, chopped
• 2 tablespoons fresh dill, chopped
• 2 tablespoons plain yogurt
• Salt and pepper to taste

Instructions:

Step 1: Rinse rice under cold water. In a pot, combine rice, vegetable broth, half the lemon zest, and 1 tablespoon olive oil. Bring to a boil, then reduce heat and simmer covered for 15-18 minutes until tender.

Step 2: Season salmon with salt, pepper, paprika, and oregano. Heat remaining olive oil in a pan over medium-high heat. Cook salmon skin-side down for 4 minutes, then flip and cook for another 3-4 minutes until flaky.

Step 3: In a bowl, combine tomatoes, cucumber, red onion, olives, and half the herbs with lemon juice, salt, and pepper.

Step 4: Fluff rice with a fork and stir in remaining herbs. Divide rice between bowls, top with salmon and vegetable mixture. Garnish with a dollop of yogurt and remaining lemon zest.

Nutrition:

• Calories: 520 per serving
• Protein: 35g
• Carbohydrates: 45g
• Fat: 22g
• Fiber: 3g
• Sodium: 540mg

Maple-Glazed Salmon With Coconut Rice and Mango Salsa

This vibrant dish combines perfectly glazed salmon with creamy coconut rice and fresh mango salsa for a tropical-inspired meal that’s both healthy and bursting with flavor.

Ingredients:

• 4 salmon fillets (6 oz each)
• 3 tablespoons maple syrup
• 2 tablespoons soy sauce
• 1 tablespoon olive oil
• 1 cup jasmine rice
• 1 can (14 oz) coconut milk
• 1/2 teaspoon salt
• 1 ripe mango, diced
• 1/2 red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1 jalapeño, seeded and minced
• 2 tablespoons fresh cilantro, chopped
• 1 lime, juiced
• Salt and pepper to taste

Instructions:

Step 1: Combine maple syrup and soy sauce in a small bowl. Place salmon in a shallow dish, pour half the glaze over it, and marinate for 15 minutes.

Step 2: Rinse rice until water runs clear. In a saucepan, combine rice, coconut milk, and salt. Bring to a boil, reduce heat, cover and simmer for 15-18 minutes until liquid is absorbed.

Step 3: Meanwhile, prepare mango salsa by combining mango, bell pepper, red onion, jalapeño, cilantro, and lime juice. Season with salt and pepper, then refrigerate.

Step 4: Heat olive oil in a skillet over medium-high heat. Remove salmon from marinade and cook for 4-5 minutes per side until cooked through, brushing with remaining glaze during the last minute.

Step 5: Serve salmon over coconut rice, topped with mango salsa.

Nutrition:

• Calories: 520 per serving
• Protein: 35g
• Carbohydrates: 48g
• Fat: 22g
• Fiber: 3g
• Sugar: 18g

Ginger-Soy Glazed Salmon With Brown Rice and Bok Choy

This Asian-inspired salmon bowl combines flaky salmon with a sweet and savory ginger-soy glaze over nutty brown rice and crisp bok choy for a nutritious meal.

Ingredients:

• 4 salmon fillets (6 oz each)
• 1 cup brown rice
• 4 baby bok choy, halved
• 3 tablespoons soy sauce
• 2 tablespoons honey
• 1 tablespoon fresh ginger, grated
• 2 cloves garlic, minced
• 1 tablespoon sesame oil
• 2 green onions, sliced
• 1 tablespoon sesame seeds
• 1 lime, cut into wedges

Instructions:

Step 1: Cook brown rice according to package instructions.

Step 2: In a small bowl, whisk together soy sauce, honey, ginger, and garlic to make the glaze.

Step 3: Pat salmon fillets dry and season with salt and pepper. Heat sesame oil in a large skillet over medium-high heat.

Step 4: Place salmon skin-side down and cook for 4 minutes. Flip and cook for 3 more minutes, then pour glaze over salmon and cook for 1 minute until glaze thickens.

Step 5: In a separate pan, steam bok choy for 3-4 minutes until tender-crisp.

Step 6: Divide rice among four bowls, top with salmon and bok choy. Drizzle with remaining glaze, sprinkle with green onions and sesame seeds. Serve with lime wedges.

Nutrition:

• Calories: 450 per serving
• Protein: 35g
• Carbohydrates: 42g
• Fat: 16g
• Fiber: 4g
• Sodium: 580mg

Garlic Butter Salmon Bowl With Turmeric Rice and Roasted Vegetables

This vibrant salmon bowl combines buttery garlic salmon with golden turmeric rice and colorful roasted vegetables for a nourishing, flavor-packed meal perfect for lunch or dinner.

Ingredients:

• 2 salmon fillets (6 oz each)
• 3 tablespoons butter
• 4 garlic cloves, minced
• 1 cup jasmine rice
• 1 teaspoon ground turmeric
• 2 cups vegetable broth
• 1 zucchini, sliced
• 1 red bell pepper, chopped
• 1 yellow bell pepper, chopped
• 1 red onion, cut into wedges
• 2 tablespoons olive oil
• Salt and pepper to taste
• 1 lemon, cut into wedges
• Fresh cilantro for garnish

Instructions:

Step 1: Preheat oven to 425°F. Toss zucchini, bell peppers, and onion with olive oil, salt, and pepper. Spread on baking sheet and roast for 20-25 minutes until tender.

Step 2: Rinse rice until water runs clear. In a saucepan, combine rice, turmeric, vegetable broth, and a pinch of salt. Bring to boil, reduce heat, cover, and simmer for 15 minutes until rice is fluffy.

Step 3: Season salmon with salt and pepper. In a skillet over medium-high heat, melt 2 tablespoons butter. Add salmon skin-side down and cook for 4 minutes. Flip and cook 3 minutes more.

Step 4: Add remaining butter and minced garlic to the pan. Spoon garlic butter over salmon for 1 minute.

Step 5: Assemble bowls with turmeric rice, roasted vegetables, and salmon. Drizzle remaining garlic butter over top, garnish with cilantro and serve with lemon wedges.

Nutrition:

• Calories: 520 per serving
• Protein: 32g
• Carbohydrates: 48g
• Fat: 24g
• Fiber: 5g
• Sodium: 380mg

Tandoori-Style Salmon With Fragrant Basmati Rice and Cucumber Raita

This aromatic dish pairs tender tandoori-spiced salmon with fluffy basmati rice and cooling cucumber raita. A perfect balance of flavors that’s both satisfying and light.

Ingredients:

• 4 salmon fillets (6 oz each)
• 2 tbsp tandoori spice mix
• 2 tbsp yogurt
• 1 tbsp lemon juice
• 1 tbsp olive oil
• 1 cup basmati rice
• 2 cups water
• 1 cinnamon stick
• 4 cardamom pods
• 1 cucumber, grated
• 1 cup plain yogurt
• 2 tbsp fresh mint, chopped
• 1 clove garlic, minced
• ½ tsp cumin
• Salt and pepper to taste

Instructions:

Step 1: Combine tandoori spice, yogurt, lemon juice, and olive oil in a bowl. Coat salmon fillets in the mixture and refrigerate for 30 minutes.

Step 2: Rinse basmati rice until water runs clear. In a pot, add rice, water, cinnamon stick, and cardamom pods. Bring to a boil, reduce heat, cover and simmer for 15 minutes until fluffy.

Step 3: For the raita, squeeze excess moisture from grated cucumber. Mix with yogurt, mint, garlic, cumin, salt and pepper. Refrigerate until serving.

Step 4: Preheat oven to 400°F. Place marinated salmon on a lined baking sheet and bake for 12-15 minutes until fish flakes easily.

Step 5: Serve salmon over rice with a generous dollop of raita on the side.

Nutrition:

• Calories: 420 per serving
• Protein: 32g
• Carbohydrates: 35g
• Fat: 18g
• Fiber: 2g
• Sodium: 320mg

Chili-Lime Salmon Bowl With Mexican Green Rice and Black Beans

This vibrant bowl combines smoky chili-lime salmon with cilantro-infused green rice and protein-rich black beans for a complete meal that’s both nutritious and bursting with Mexican flavors.

Ingredients:

• 4 salmon fillets (6 oz each)
• 2 tbsp olive oil
• 2 limes (juice and zest)
• 2 tsp chili powder
• 1 tsp cumin
• 1 cup long-grain rice
• 2 cups chicken broth
• 1 bunch cilantro, chopped
• 1 jalapeño, seeded and minced
• 1 can (15 oz) black beans, rinsed
• 1 avocado, sliced
• ¼ cup red onion, diced
• Salt and pepper to taste

Instructions:

Step 1: Mix 1 tbsp olive oil, juice of 1 lime, lime zest, chili powder, cumin, salt and pepper. Coat salmon fillets with this mixture and refrigerate for 15 minutes.

Step 2: Blend 1 cup cilantro, jalapeño, and ½ cup chicken broth until smooth. In a saucepan, heat 1 tbsp oil, add rice and toast for 2 minutes. Add cilantro mixture and remaining broth. Bring to boil, reduce heat, cover and simmer for 15-18 minutes.

Step 3: Heat black beans in a small saucepan with a pinch of cumin and salt until warmed through.

Step 4: Bake salmon at 400°F for 12-15 minutes until it flakes easily.

Step 5: Assemble bowls with green rice, black beans, and salmon. Top with avocado slices, red onion, remaining cilantro, and a squeeze of lime juice.

Nutrition:

• Calories: 520 per serving
• Protein: 38g
• Carbohydrates: 42g
• Fat: 22g (healthy fats)
• Fiber: 8g
• Sodium: 420mg

Korean Gochujang Salmon With Kimchi Fried Rice

This fiery Korean-inspired salmon bowl combines the sweet-spicy kick of gochujang-glazed salmon with aromatic kimchi fried rice for a quick, protein-packed meal bursting with umami flavors.

Ingredients:

• 2 salmon fillets (6 oz each)
• 3 tablespoons gochujang paste
• 2 tablespoons honey
• 1 tablespoon soy sauce
• 2 teaspoons sesame oil
• 2 cups cooked rice (preferably day-old)
• 1 cup kimchi, chopped
• 2 tablespoons vegetable oil
• 2 green onions, sliced
• 1 tablespoon toasted sesame seeds
• 1 teaspoon minced garlic
• 1 teaspoon minced ginger

Instructions:

Step 1: Preheat oven to 400°F. In a small bowl, mix gochujang, honey, soy sauce, and 1 teaspoon sesame oil to create the glaze.

Step 2: Place salmon on a lined baking sheet, brush with glaze, and bake for 12-15 minutes until fish flakes easily.

Step 3: While salmon cooks, heat vegetable oil in a large skillet over medium-high heat. Add garlic and ginger, sautéing for 30 seconds until fragrant.

Step 4: Add kimchi and stir-fry for 2 minutes. Add rice, breaking up any clumps, and stir to combine. Cook for 3-4 minutes until rice is heated through.

Step 5: Drizzle remaining sesame oil over rice, toss in half the green onions, and stir to combine.

Step 6: Serve salmon over kimchi fried rice, garnish with remaining green onions and sesame seeds.

Nutrition:

• Calories: 520 per serving
• Protein: 35g
• Carbohydrates: 48g
• Fat: 22g
• Fiber: 3g
• Sodium: 890mg

Final Thoughts

As you’ve discovered, these nine salmon rice bowls aren’t just delicious—they’re nutritional powerhouses.

You’re now equipped with omega-3 rich meals that stabilize blood sugar levels and provide sustained energy throughout your day.

What’s more intriguing? The anti-inflammatory properties in these bowls might just transform your health markers over time.

Will you notice improved cognitive function, better skin, or enhanced recovery after your next workout?

The evidence suggests you will.