Meal Prep Recipes With Fish: Easy Salmon Rice Bowls

These lemon-herb salmon rice bowls pair roasted broccoli and bell pepper with fluffy rice and a tangy dill-yogurt sauce. The components cook on one sheet pan and on the stovetop, then portion neatly for make-ahead lunches or dinners that are easy to reheat.

Ingredients

1½ cups (285 g) uncooked long-grain white rice
2¼ cups (530 ml) water
½ teaspoon (3 g) fine salt, for the rice
1¼ pounds (570 g) broccoli florets, cut into bite-size pieces
1 large red bell pepper (about 180 g), seeded and cut into strips
½ medium red onion (about 100 g), cut into wedges
2 tablespoons (30 ml) olive oil, divided
1½ pounds (680 g) skinless salmon fillet, cut into 4 portions
2 tablespoons (30 ml) lemon juice, for the salmon and vegetables
2 garlic cloves (about 6 g), finely grated or minced
1 teaspoon (2 g) paprika
1 teaspoon (1 g) dried oregano
¾ teaspoon (4.5 g) fine salt, for the salmon and vegetables
½ teaspoon (1 g) ground black pepper
½ cup (120 g) plain Greek yogurt
1 tablespoon (15 ml) lemon juice, for the sauce
1 tablespoon (15 ml) water, plus more if needed
1 tablespoon (3 g) finely chopped fresh dill, or 1 teaspoon (1 g) dried dill
1 small garlic clove (about 3 g), finely grated, for the sauce
⅛ teaspoon (0.75 g) fine salt, for the sauce

Instructions

Heat the oven to 400°F (204°C). Line a large rimmed baking sheet with parchment or foil for easier cleanup. If the salmon is frozen, thaw it in the refrigerator before starting; dry the portions with paper towels so their surfaces roast rather than steam.
Rinse the rice in a fine-mesh strainer until the water runs mostly clear. Add it to a medium saucepan with 2¼ cups (530 ml) water and ½ teaspoon (3 g) salt. Bring to a boil, cover, lower the heat to low, and simmer for 15 minutes. Remove the pan from the heat and leave it covered for 5 minutes, then fluff the rice with a fork.
While the rice cooks, put the broccoli, bell pepper, and red onion on the prepared sheet pan. Drizzle with 1 tablespoon (15 ml) olive oil and half of the lemon juice. Sprinkle with about half of the garlic, paprika, oregano, salt, and pepper; toss to coat. Spread the vegetables out in one layer, leaving room for the salmon. Crowding traps steam and can leave the broccoli soft instead of browned.
Roast the vegetables for 5 minutes. Meanwhile, rub the salmon portions with the remaining 1 tablespoon (15 ml) olive oil and lemon juice. Season with the remaining garlic, paprika, oregano, salt, and pepper. Keep the portions similar in thickness where possible so they finish at about the same time.
Take the pan from the oven and nestle the salmon among the vegetables. Return it to the oven and roast for 12–15 minutes, depending on the thickness of the portions. Check the thickest part of each piece with a food thermometer; USDA FSIS gives 145°F (63°C) as the safe minimum internal temperature for fish. If a portion is not there yet, cook it for another 1–2 minutes and check again.
Make the sauce while the tray finishes cooking. Stir the Greek yogurt, 1 tablespoon (15 ml) lemon juice, 1 tablespoon (15 ml) water, dill, grated garlic, and ⅛ teaspoon (0.75 g) salt together in a small bowl. Add a little more water if you want a thinner, drizzleable sauce. Taste and adjust the lemon or salt to suit your preference.
Remove the salmon as soon as it reaches 145°F (63°C); the vegetables may need another minute or two if you prefer them more tender. Let the rice, fish, and vegetables cool for about 10 minutes before packing. This short cooling period lets steam escape without leaving the cooked food out for an extended time.
Divide the rice and vegetables among four shallow meal-prep containers and add one salmon portion to each. Pack the sauce in four small lidded cups or keep it in one separate container. Refrigerate promptly, and add the cold sauce after reheating rather than heating it with the fish.

Tips

Choose portions of similar thickness. A thin tail piece cooks faster than a thick center-cut piece. If your portions vary, check each one separately and transfer any that reach 145°F (63°C) to a clean plate while thicker portions finish. This avoids drying out the thinner pieces.
Keep the pan uncrowded. Use two baking sheets if the vegetables or fish are packed tightly. Spread-out vegetables brown more reliably, and the salmon cooks more evenly when hot air can circulate around the portions.
Use a practical rice substitute. Brown rice is a good alternative, but it generally needs more water and a longer cooking time than white rice. Follow the package directions and start it early enough; it may not finish during the sheet-pan cooking window. Quinoa also works, though it has a nuttier taste and a lighter texture.
Keep the sauce cold and separate. Yogurt sauce can become grainy or watery if heated with the bowls. Store it in a sealed cup and spoon it over the fish after reheating. If fresh dill is hard to find, dried dill works; its flavor is more concentrated, so use the smaller amount listed.

Serving Suggestions

For a filling lunch, serve each salmon portion over a bed of rice with the roasted vegetables tucked alongside it. Spoon the dill-yogurt sauce over the salmon just before eating, or use it as a dip for the broccoli. A lemon wedge adds extra brightness, and sliced cucumber or a handful of shredded cabbage gives the bowl a crisp contrast without needing another cooked side.

At home, the ingredients can also be served family-style: put the rice in a warm bowl, arrange the fish and vegetables on a platter, and pass the sauce at the table. If you want a little more heat, offer chili flakes or a small amount of hot sauce separately. For a larger meal, add warm pita or flatbread; for a lighter portion, use extra vegetables and a smaller scoop of rice. Keep any cold toppings, such as cucumber, separate from the hot components until serving so they stay crisp.

Variations

Change the fish: Trout portions can be prepared in the same way, though thinner pieces may finish sooner. Cod or haddock also work, but they are leaner and can dry out if overcooked, so begin checking their temperature early. Whichever fish you choose, cook it to 145°F (63°C) in the thickest part, checked with a food thermometer.

Switch the vegetables or seasoning: Cauliflower florets, sliced zucchini, or green beans can replace some or all of the broccoli and pepper. Cut vegetables to a similar size so they roast evenly, and give dense pieces a head start. For a different flavor, replace the oregano and paprika with 1 teaspoon (2 g) ground cumin and ½ teaspoon (1 g) coriander. This makes the bowls earthier and less lemon-herb in character.

Make it dairy-free: Use an unsweetened, plain dairy-free yogurt for the sauce, or serve the bowls with a lemon-olive-oil dressing instead. The dressing will be thinner and less creamy than the yogurt version. For more variety, swap the dill for chopped parsley or chives; both pair well with lemon and salmon.

Storage and Reheating

Refrigerate the cooked components within 2 hours of cooking. Use shallow, airtight containers so the bowls cool efficiently, and store the sauce separately. Cooked fish, rice, and vegetables keep for 3–4 days in a refrigerator set to 40°F (4°C) or colder. Label the containers with the date, and use the oldest portions first. If you will not eat the bowls within that window, freeze them rather than keeping them in the refrigerator longer.

For best texture, freeze the rice, vegetables, and cooked salmon in meal-size airtight containers for up to 2 months for quality. Freeze the sauce separately only if you are comfortable with a possible change in texture; yogurt sauces can separate when thawed, so making a fresh batch is usually preferable. Thaw frozen bowls overnight in the refrigerator. Do not thaw them on the counter.

To reheat, loosen the lid or cover the bowl with a vented microwave-safe cover. Microwave in short intervals, stirring the rice and vegetables between intervals when possible, until the food is steaming hot throughout. USDA FSIS recommends reheating leftovers to 165°F (74°C); check the center with a food thermometer. Add a teaspoon of water to the rice before heating if it seems dry, and keep the sauce cold until the bowl is ready. You can also reheat the components in a covered oven-safe dish at 325°F (163°C), checking that the center reaches 165°F (74°C). Avoid reheating the same portion repeatedly; warm only what you plan to eat.

Frequently Asked Questions

Can I use frozen salmon for these meal-prep bowls?

Yes. Thaw frozen salmon in the refrigerator, then pat it dry before seasoning. Cooking from frozen is less predictable because the vegetables and fish may need different amounts of time, so thawing first makes it easier to cook each portion evenly and confirm that it reaches 145°F (63°C).

Can I make the bowls with brown rice?

Yes, but brown rice usually takes longer to cook than the white rice in this recipe. Prepare it according to its package directions and begin it before you start the vegetables. You can also cook a batch in advance, cool it promptly, and portion it with the salmon and vegetables.

How do I keep the salmon from becoming dry when reheated?

Start by taking it out of the oven as soon as the thickest part reaches 145°F (63°C), rather than cooking it well beyond that point. Reheat one portion gently, covered, and stop once the center reaches 165°F (74°C). Keeping the sauce separate and adding it after reheating also helps the fish taste moist.

Can I prepare the sauce or vegetables ahead of time?

Yes. The sauce can be mixed up to 3 days ahead and kept covered in the refrigerator. You can wash and cut the vegetables a day ahead, then store them in a sealed container in the refrigerator. For the best texture, roast the vegetables and cook the fish on the day you assemble the bowls, or cook the full recipe and refrigerate the portions promptly.

Is this recipe suitable for meal prep for the whole week?

It makes four portions, which fit within the usual 3–4 day refrigerated storage window for cooked leftovers. If you need meals for more days, freeze the later portions soon after cooking and thaw them in the refrigerator as needed. Do not keep cooked fish in the refrigerator for a full week.

More recipes to cook

Safety notes: safe minimum internal temperatures from USDA FSIS; raw and undercooked fish guidance from the U.S. FDA. Food safety notes

Spotted an error? Tell us and we will correct it (corrections policy).