Tag: Salmon

Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

Posted on by Amy MS, RD, LDN

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Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

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Buffalo Salmon and Veggie Bowls (Easy High-Protein Dinner Recipe)

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5 from 1 review

  • Author: Amy MS, RD, LDN
  • Total Time: 30 minutes
  • Yield: 4 Servings 1x
  • Diet: Vegetarian
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Description

Buffalo Salmon Bowls are my twist on classic buffalo flavors—roasted salmon tossed in a tangy, creamy yogurt-hot sauce. Loaded with brown rice, fresh veggies, and a little feta, they’re flavorful, protein-packed, and ridiculously easy to throw together.

Ingredients

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For the Salmon and Sauce:

  • 2 lbs Salmon, skin removed, diced into 1-inch pieces 
  • 3/4 cup Greek Yogurt
  • 1/4 cup Hot Sauce
  • 1/2 tsp Smoked Paprika
  • 1/2 tsp Garlic Powder
  • 1/2 tsp Onion Powder
  • 1/2 tsp Lemon Zest
  • 1/2 tsp Salt
  • 1/2 tsp Pepper

For the Bowl:

  • 2 Cups, Cooked Brown Rice
  • 1 Cucumber, peeled and sliced
  • 1 cup Shredded Carrot
  • 1 cup Edamame
  • 1/2 cup Crumbled Feta Cheese
  • 4 Scallions, minced

Instructions

  1. Preheat the oven to 400°F. Line a sheet pan with parchment paper and set aside.
  2. Make the buffalo sauce: In a large bowl, whisk together Greek yogurt, hot sauce, smoked paprika, garlic powder, onion powder, lemon zest, salt, and pepper until smooth.
  3. Coat the salmon: Place salmon cubes on the prepared sheet pan. Add 1/3 of the buffalo sauce and toss with a spatula to coat evenly.
  4. Roast the salmon: Bake for 15–20 minutes, or until salmon is cooked through (145°F) with lightly browned, crispy edges.
  5. Prep the vegetables: While the salmon roasts, peel and slice the cucumber, shred the carrots, and mince the scallions.
  6. Assemble the bowls: Add 1/2 cup of cooked brown rice to the bottom of each bowl. Top with 1/4 of the roasted salmon, then add vegetables as desired. Sprinkle 1–2 tbsp crumbled feta cheese over the top and drizzle with remaining buffalo sauce. Enjoy!

Equipment

Notes

  • You will likely have leftover sauce! Save it for leftovers or drizzle on wraps or salads!
  • Prep Time: 15 minutes
  • Cook Time: 15 minutes
  • Category: Dinner
  • Method: Roast

Nutrition

  • Serving Size: 1 Serving
  • Calories: 550
  • Sugar: 6g
  • Sodium: 830mg
  • Fat: 30g
  • Carbohydrates: 45g
  • Fiber: 5g
  • Protein: 45g
  • Cholesterol: 75mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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Salmon Quinoa Crunch Salad

Salmon Quinoa Crunch Salad

Posted on by Amy MS, RD, LDN

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Salmon Quinoa Crunch Salad

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Salmon Quinoa Crunch Salad

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  • Author: Amy MS, RD, LDN
  • Total Time: 10 minutes
  • Yield: 2 Salads 1x
  • Diet: Vegetarian
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Description

This Salmon Quinoa Crunch Salad in a mason jar is a perfect make-ahead meal, layered with cabbage, carrots, spinach, quinoa, and roasted salmon, then topped with cashews and a creamy miso peanut dressing. Packed with flavor, protein, and crunch, it’s an easy and nutritious grab-and-go lunch for busy weeks.

Ingredients

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Miso Peanut Dressing:

  • 2 tsp White Miso Paste
  • 1 Garlic Clove, minced
  • 1/4 cup Peanut Butter
  • 1/4 cup Soy Sauce
  • 1 tsp Sesame Oil
  • 2 tbsp Rice Wine Vinegar
  • 1 tbsp Honey
  • 1 tbsp Water
  • 1 tsp Sriracha

Salad:

  • 1/2 cup Cooked Quinoa
  • 10 oz, Canned Salmon
  • 2 Cup Red Cabbage
  • 2 tbsp Rice Wine Vinegar
  • 2 Carrots, Grated
  • 4 Scallions, minced
  • 1/2 cup Baby Spinach
  • 4 tbsp Cashews

Instructions

  1. In a medium-sized bow, add all the dressing ingredients, whisk together until smooth. Set aside.
  2. Prep all the veggies for the salads. Chop and grate!
  3. Next up is assembly!
  4. Start with cabbage. Add 2 tbsp rice wine vinegar to the 2 cups shredded cabbage, mix together. Then, place 1 cup of cabbage mixture into the bottom of each mason jar.
  5. Top the cabbage in each jar with 1/2 cup quinoa. Then 2 tbsp of miso peanut dressing.
  6. Next top each jar with 5oz of salmon (1 can), then 1/2 cup grated carrot, 2 tbsp scallions.
  7. Finally, add to each jar, 2 tbsp cashews then 1/2 cup of baby spinach.
  8. Place a lid on mason jars and pop into the fridge until you are ready to eat! Enjoy!

Equipment

  • Prep Time: 10 Minutes
  • Category: Salad, Lunch
  • Method: No Cook

Nutrition

  • Serving Size: 1 Salad
  • Calories: 449
  • Sugar: 6g
  • Sodium: 450mg
  • Fat: 18g
  • Carbohydrates: 32g
  • Fiber: 5g
  • Protein: 43g
  • Cholesterol: 83mg

Did you make this recipe?

Tag @thrivenutritionrdn — we can’t wait to see what you’ve made!

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