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High Protein Garlic Parmesan Salmon Bowls - Simple, Satisfying, and Flavor-Packed

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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings: 4 servings
Ingredients Method

Ingredients
  

  • Salmon: 4 fillets (about 6 ounces each), skin-on or skinless
  • Garlic-Parmesan topping: 1/3 cup finely grated Parmesan cheese
  • 2 tablespoons panko breadcrumbs (or almond flour for gluten-free)
  • 3 cloves garlic, finely minced
  • 2 tablespoons unsalted butter, melted (or olive oil)
  • 1 tablespoon olive oil
  • 1 tablespoon lemon juice
  • 1 teaspoon Dijon mustard
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon dried Italian seasoning (or oregano + basil)
  • 1/4 teaspoon red pepper flakes (optional)
  • Kosher salt and black pepper, to taste
  • Base: 3 cups cooked brown rice, quinoa, or cauliflower rice
  • 2 cups baby spinach or mixed greens
  • Veggies: 2 cups broccoli florets (or asparagus/green beans)
  • 1 red bell pepper, sliced
  • 1 small red onion, sliced
  • Finishing touches: Lemon wedges
  • Fresh parsley, chopped
  • Extra grated Parmesan, for serving
  • Greek yogurt or light Caesar-style drizzle (optional)

Method
 

  1. Preheat and prep. Heat the oven to 425°F (220°C). Line a sheet pan with parchment for easy cleanup. Pat salmon dry and set aside.
  2. Toss the veggies. Add broccoli, bell pepper, and onion to the pan. Drizzle with 1 tablespoon olive oil, season with salt and pepper, and spread in an even layer. Roast for 10 minutes to get them started.
  3. Mix the topping. In a small bowl, combine Parmesan, panko, minced garlic, melted butter, olive oil, lemon juice, Dijon, smoked paprika, Italian seasoning, red pepper flakes, a pinch of salt, and a few grinds of pepper. Stir into a thick, spoonable paste.
  4. Season the salmon. Lightly salt and pepper the fillets. Create space on the sheet pan and nestle the salmon among the partially roasted veggies, skin-side down if using skin-on.
  5. Add the crust. Spoon the garlic-Parmesan mixture over the top of each fillet, spreading it to the edges for a full, even layer.
  6. Roast to perfection. Return the pan to the oven and roast 8–12 minutes, depending on thickness, until the salmon flakes easily and the topping is golden. For extra color, broil for 1–2 minutes at the end, watching closely.
  7. Warm your base. While the salmon finishes, heat the rice or quinoa. Toss the greens with a squeeze of lemon and a pinch of salt to lightly wilt.
  8. Assemble the bowls. Add a scoop of grains, a handful of greens, and a portion of roasted veggies to each bowl. Top with a salmon fillet. Finish with parsley, extra Parmesan, and lemon wedges. Add a dollop of Greek yogurt or a light drizzle if you like.
  9. Taste and adjust. Add a final sprinkle of salt, a crack of pepper, or another squeeze of lemon to brighten everything up.