This grain bowl recipe is balanced, healthy, hearty, and loaded with plenty of protein, fiber, good for you fats, and full of fresh flavors! Perfect for a healthy weeknight dinner, and great for meal prep… you’ll love how customize-able this recipe is.
This is one of my Healthy recipes I know you’ll want to keep on hand!
Are you starting off the new year with a health goal in mind? Me too! I’ve been super into grain bowls lately, since they’re so filling, yet nourishing and balanced.
I don’t love to label recipes as “healthy”, since healthy means different things to different people. But this is a bowl that has carbohydrates, fat, fiber, protein, and plenty of nutrients that your body craves!
You can use this as a base recipe and use your favorite grains, your favorite greens, your favorite nuts, etc. The possibilities are practically endless!
Why you’ll love this recipe!
- Easy – many parts of this recipe can be prepped/prepared ahead of time, so you can throw it together in no time!
- Customize-able – if you prefer a different grain or green, you can use your favorites, or what’s on a good sale at the store.
- Nutritious – this recipe fits in many diets and lifestyles, making it a healthy choice!
What do I need to make this recipe?
- Olive oil – I prefer to use extra virgin olive oil, since it’s going into the dressing.
- Lemon – you’ll need lemon juice and fresh tastes best. In a pinch, bottled will work though.
- Mustard – Dijon mustard adds the perfect tang.
- Maple syrup – I prefer to use real maple syrup, but honey could be substituted if that’s what you have on hand.
- Salt and pepper – not pictured
- Salmon – I like to use a skinless salmon filet, which is then cut into bite-sized pieces.
- Grain – farro is the grain I typically use the most, since it’s high in fiber and protein, as well as many vitamins and nutrients.
- Lettuce – I like the peppery bite that arugula brings to the recipe, but kale, spring mix, romaine, etc are all great options.
- Apple – use your favorite apple, but I like to use honeycrisp, pink lady, or cosmic crisp apples for their crunch.
- Fennel – this has a slightly anise-like flavor, while still being light and crisp.
- Nuts – I love using walnuts for their buttery flavor, but pecans or almonds are other great options.
How to make maple dijon salmon grain bowls:
This is just an overview; the full ingredients and directions are in the recipe card toward the bottom of this post.
- Make dressing. No fancy tools required, just a bowl/cup and a whisk. However you can use a blender if you’d like.
- Marinate the salmon. This isn’t a long marinade, just 5-10 minutes, and it uses some of the dressing.
- Make slaw. I usually use a mandoline, but a sharp knife or a vegetable peeler will work as well.
- Cook salmon. The parchment paper is just for the presentation, you won’t use it. Just sear the salmon bites in a large skillet until cooked through and golden brown.
- Start to assemble the bowls. Add 1/2 cup of grains, 1/2 cup of greens, and a portion of the slaw.
- Finish and serve. Top bowls with 1/4 of the salmon bites, and a sprinkle of walnuts. Drizzle with dressing, and serve warm, or at room temperature.
Helpful Tip!
I prefer to buy fresh salmon from the seafood counter of my grocery store, instead of frozen filets in bags, since those tend to be very thin. Cooking Light has a great article on how to pick the best salmon at the grocery store. Also, salmon can go “off” or bad pretty quickly, so I prefer to buy my salmon no more than 1 day ahead of time.
Variations of this recipe
- Types of salmon – where I’m located, Atlantic salmon is what’s most readily available, but your favorite type of salmon will work in this recipe.
- Doneness – The USDA recommends salmon be cooked to an internal temperature of 145°F. However, some people prefer their salmon to be more rare or more well-done, like a steak. To be on the safe side, I stick to the USDA’s recommendation though.
- Grains – you can use your favorite grain, such as quinoa, wild rice, barley, or brown rice are great alternatives.
- Greens – I love the peppery bite that arugula lends this recipe, but kale is another of our favorites. I like to massage the kale with a bit of the dressing before adding it, as this softens it a bit.
- Nuts – feel free to use your favorite nuts if you’re not a fan of walnuts. Almonds and pecans are other great options.
FAQ’s
The most accurate way to tell is to use an internal thermometer. These are generally inexpensive, and invaluable in the kitchen. If you have one, the temperature you’re looking for is 145°F, which is what the USDA recommends for safety. However, some people prefer their salmon at different levels of doneness, so please do so at your own discretion. If you don’t have a thermometer, you can also gently press down on the filet with a fork. If it flakes easily and separates along the white lines running through the fish, then it’s done.
Making grain bowls ahead of time
You can make the whole recipe ahead of time if you’d like. Or you can make the components and store them separately.
I prefer the latter, as it’s easy to meal prep and throw together a quick lunch!
Storage
As mentioned above, I recommend storing the components of these grain bowls separately.
The salmon, grains, greens, and slaw will last 2-3 days, refrigerated in airtight containers.
My Favorite Skillet!
While I still love using cast iron and stainless pots and pans, I’ve been really into ceramic skillets lately! They give a great sear, aren’t as heavy as cast iron, and clean up like a dream.
Did you make this? Be sure to leave a review below and tag me @the_chunky_chef on Facebook and Instagram!
Ingredients
Maple dijon and lemon vinaigrette
- 2 Tbsp Dijon mustard
- 2 Tbsp maple syrup
- 2 Tbsp lemon juice fresh is best
- 1/2 tsp kosher salt
- 1/4 tsp black pepper
- 6 Tbsp extra virgin olive oil (1/4 cup + 2 Tbsp)
Seared salmon
- 1 lb. skinless salmon filet cut into bite-sized pieces
- pinch of salt and pepper
- drizzle of olive or avocado oil
Apple fennel slaw
- 1 medium to large crisp apple very thinly sliced
- 1 small fennel bulb very thinly sliced
- 2 Tbsp lemon juice fresh is best
- generous pinch of kosher salt
Grain bowl
- 2 cups cooked farro or your grain of choice
- 2 cups baby arugula or your green of choice
- 1/4 cup chopped walnuts
Instructions
Make dressing
- In a small mixing bowl, add 2 Tbsp Dijon mustard, 2 Tbsp maple syrup, 2 Tbsp lemon juice, 1/2 tsp kosher salt, and 1/4 tsp black pepper. Whisk to combine.
- Slowly pour in 6 Tbsp extra virgin olive oil, whisking as you pour, until the dressing comes together and is smooth.
- Taste and adjust seasoning if you'd like. Set aside.
Prep salmon and make slaw
- In a mixing bowl, combine 1 lb. skinless salmon filet (that's cut into bite-sized pieces), with 2 Tbsp of the dressing and a pinch of salt and pepper. Let sit while you make the slaw.
- To another bowl, add 1 medium to large crisp apple and 1 small fennel bulb (both cored and very thinly sliced), 2 Tbsp lemon juice, and a generous pinch of kosher salt.
- Toss the slaw, then let it sit while you continue with the recipe. This will soften it a bit.
Cook salmon
- Heat a large heavy-bottomed skillet (such as cast iron, ceramic, or stainless) over MED HIGH heat.
- Once hot, add a drizzle of olive or avocado oil. Add the salmon pieces in a single layer and cook, 2-3 minutes per side, or until golden brown and cooked through.
Assemble bowls
- Evenly divide the 2 cups cooked farro and 2 cups baby arugula among 4 bowls.
- Top bowls with salmon bites, slaw, and 1/4 cup chopped walnuts (divided among the 4 bowls). Drizzle with some of the remaining dressing and sprinkle with black pepper if desired.
- Serve warm or at room temperature and enjoy!
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Chef Tips
- This recipe makes enough for approximately 4 grain bowls, but you’re free to divide it into as many servings as you’d like.
- A mandoline is the easiest way you thinly slice the apple and fennel, but if you don’t have one, you can just use a knife, or even a vegetable peeler. If you do use a mandoline, PLEASE be careful and use the guard… they are extremely sharp and the cuts are deep (don’t ask how I know lol).
Nutrition Disclaimer
The Chunky Chef is not a dietician or nutritionist, and any nutritional information shared is an estimate. If calorie count and other nutritional values are important to you, we recommend running the ingredients through whichever online nutritional calculator you prefer. Calories can vary quite a bit depending on which brands were used.
Tracy says
This looks amazing!
I haven’t made it yet. I am not a fan of fennel, is there another type of slaw you could recommend in this recipe?
The Chunky Chef says
I haven’t tested this, but you could likely swap the fennel for some cabbage and just have an apple slaw 🙂
Poppy says
Looks amazing and healthy! Will make this when my daughter visits.