DinnerSalmon, Broccoli & Rice with Greens
Complete post-training plate: omega-3 protein, fast carbs and micronutrient-dense greens.
Prep
10m
Cook
15m
Total
25m
Servings
2
kcal
685
Protein
44g
Carbs
68g
Fat
24g
Macros per serving
Allergen info
Contains: Fish.
Auto-detected from the ingredient list. Always double-check labels on packaged items (e.g. protein powders, sauces, breads), many are produced in facilities that also handle nuts, soy, milk, wheat or eggs. If you have a severe allergy, do not rely on this list alone.
Overview
Why it works
A complete recovery plate built around seared salmon, fluffy jasmine rice, steamed broccoli and fresh greens. Protein, carbs and micronutrients in one bowl - ready in 25 minutes.
- Wild salmon delivers ~2.5 g of EPA + DHA per serving - proven to reduce training-induced inflammation.
- Jasmine rice replenishes muscle glycogen fast after a hard session.
- Broccoli and leafy greens load the plate with fiber, vitamin C and micronutrients for recovery.
Ingredients
Ingredients · 2 servings
Salmon
- 2 x 170 g salmon fillets, skin on
- 1 tbsp olive oil
- Salt, pepper, lemon juice
- 1 tsp sesame seeds (optional)
Rice & Greens
- 1 cup (200 g) jasmine or basmati rice
- 2 cups (500 ml) water, pinch of salt
- 300 g broccoli florets
- 2 handfuls baby spinach or arugula
- 1 tbsp olive oil, lemon wedge to serve
Instructions
Step by step
- 1
Rinse the jasmine rice under cold water until the water runs clear, then add it to a saucepan with the water and a pinch of salt.
- 2
Bring the rice to a boil over high heat, then immediately reduce to the lowest simmer, cover tightly, and cook for 12 minutes without lifting the lid.
- 3
Remove the rice from the heat and let it steam, still covered, for 5 more minutes; fluff with a fork before serving.
- 4
While the rice rests, steam the broccoli florets in a steamer basket over 2 cm of boiling water for 4 to 5 minutes until bright green and just tender when pierced with a fork; toss with a pinch of salt.
- 5
Pat the salmon fillets completely dry with paper towels, then season both sides with salt and pepper.
- 6
Heat the olive oil in a non-stick or cast-iron pan over medium-high heat until the oil shimmers and just begins to smoke.
- 7
Lay the salmon skin-side down and press gently for the first 10 seconds to prevent curling; sear undisturbed for 4 minutes until the skin is golden and crispy.
- 8
Flip the salmon and cook for 3 more minutes; the flesh should be opaque at the edges with a slightly translucent center that will carry-cook off the heat.
- 9
Divide the rice between two bowls and place the fresh spinach or arugula alongside it; the heat of the rice will gently wilt the greens.
- 10
Set the salmon on top, squeeze lemon juice over everything, and sprinkle with sesame seeds.
Pro Tips
Coach-level details
- Buy salmon with consistent thickness so it cooks evenly. Tail pieces overcook fast.
- Skin on means crispier crust and a fat barrier that keeps the flesh moist.
- Let salmon rest 2 minutes after cooking so juices redistribute.
- Cook the rice first - it holds warmth longer than the fish.
Storage & Swaps
Keep it, swap it, save it
Storage
- Refrigerate up to 2 days.
- Reheat gently in a covered pan with a splash of water.
- Label containers with the prep date.
Smart swaps
- Swap jasmine rice for basmati, brown rice or quinoa.
- Swap salmon for arctic char, steelhead trout or chicken breast.
- Add 1/2 cup edamame for extra plant protein.
Pair with a program
Eating right is half the result.
Plug this recipe into an Onyx program for the other half - periodized training that actually moves the needle.