Prep Time: 15 minutes
Cook Time: 25 minutes
Serves: 2
Why This Recipe Fights Visceral Fat:
This bowl is packed with protein to preserve lean muscle, omega-3 fatty acids to reduce inflammation, fibre-rich quinoa and vegetables to stabilize blood sugar, and healthy fats that actually help reduce visceral fat accumulation. It’s a complete meal that supports your metabolic health while tasting amazing!
Ingredients:
For the Salmon:
- 2 salmon fillets (5-6 oz each), skin-on or skinless
- 1 tbsp avocado oil
- 1 tsp garlic powder
- 1 tsp paprika
- ½ tsp black pepper
- ¼ tsp sea salt
- Fresh lemon wedges
For the Quinoa:
- 1 cup quinoa, rinsed
- 2 cups low-sodium vegetable or chicken broth (or water)
- Pinch of salt
For the Roasted Vegetables:
- 2 cups broccoli florets
- 1 red bell pepper, chopped into 1-inch pieces
- 1 medium zucchini, sliced into half-moons
- 1 cup cherry tomatoes
- 2 tbsp extra virgin avocado oil
- 1 tsp dried oregano or Italian seasoning
- ½ tsp garlic powder
- Salt and pepper to taste
For the Bowl:
- 2 cups fresh spinach or mixed greens
- ½ avocado, sliced
- 2 tbsp pumpkin seeds or hemp hearts
- Fresh herbs (parsley, dill, or cilantro)
Optional Dressing:
- 2 tbsp tahini
- 1 tbsp lemon juice
- 1 tbsp water (to thin)
- 1 clove garlic, minced
- Pinch of salt
Instructions:
1. Prepare the Quinoa:
- Rinse quinoa under cold water in a fine-mesh strainer
- In a medium saucepan, combine quinoa and broth
- Bring to a boil, then reduce heat to low, cover, and simmer for 15 minutes
- Remove from heat and let sit covered for 5 minutes, then fluff with a fork
2. Roast the Vegetables:
- Preheat oven to 425°F (220°C)
- Line a baking sheet with parchment paper
- Toss broccoli, bell pepper, zucchini, and cherry tomatoes with avocado oil, oregano, garlic powder, salt, and pepper
- Spread vegetables in a single layer
- Roast for 20-25 minutes, stirring halfway through, until tender and slightly caramelized
3. Cook the Salmon:
- While vegetables roast, pat salmon dry with paper towels
- Mix garlic powder, paprika, pepper, and salt in a small bowl
- Rub avocado oil over salmon, then season with spice mixture
- Heat a non-stick or cast-iron skillet over medium-high heat
- Place salmon skin-side up (if using skin-on) and cook for 4-5 minutes
- Flip and cook another 3-4 minutes until salmon flakes easily with a fork (internal temp 145°F)
- Squeeze fresh lemon over salmon
4. Make the Optional Tahini Dressing:
- Whisk together tahini, lemon juice, water, minced garlic, and salt
- Add more water if needed to reach desired consistency
5. Assemble Your Bowl:
- Divide quinoa between two bowls
- Add a handful of fresh greens to each bowl
- Top with roasted vegetables and salmon fillet
- Add sliced avocado, pumpkin seeds, and fresh herbs
- Drizzle with tahini dressing if desired
- Serve with extra lemon wedges
Nutrition Per Serving (approximate):
- Calories: 620
- Protein: 42g
- Carbohydrates: 48g
- Fiber: 12g
- Fat: 28g (primarily healthy fats)
- Omega-3s: 2,200mg+
Tips & Variations:
Make it easier: Use pre-cooked quinoa or microwaveable pouches to save time
Swap the veggies: Try Brussels sprouts, sweet potato, asparagus, or cauliflower based on what you have
Meal prep friendly: Cook all components ahead and store separately. Assemble bowls throughout the week for quick lunches
Budget option: Canned salmon works too! Just drain and flake it over your bowl
Vegetarian version: Replace salmon with chickpeas or marinated tofu and add extra seeds for omega-3s
Add crunch: Top with crushed almonds, walnuts, or sunflower seeds
Storage:
- Store components separately in airtight containers for up to 4 days
- Reheat quinoa and vegetables; salmon can be enjoyed cold or gently reheated
- Add fresh greens and avocado when ready to serve
Pro Tip: This bowl is even more delicious the next day as the flavours meld together. It’s the perfect meal prep recipe that supports your body composition goals while keeping you satisfied for hours.
Directions:
Mix all ingredients together in a bowl and enjoy!
