This fiesta bowl is made with salmon, cilantro lime rice, a corn and bean salad, and topped with avocado and feta.

As Registered Dietitians, we recommend building fish like salmon into your diet two or more times per week. Delicious recipes like this fiesta salmon bowl can make it easy to hit your weekly fish goals! Fish, such as salmon, is rich in protein and key nutrients like omega-3 fats and zinc! However, if you don't enjoy salmon you could always substitute the salmon in this fiesta bowl for a different protein source like grilled chicken, shrimp, steak, or tofu! 

FAQ: Should I consume an omega-3 fish oil supplement?

If you consume a serving of omega-3 rich fish like salmon, trout, or sardines two or more times per week then you will obtain the recommended intake of omega-3 fatty acids. However, if you do not regularly consume fatty fish then you may benefit from taking a daily omega-3 fish oil supplement to obtain the unique benefits that these fats have to offer! If you'd like to learn more about omega-3 supplementation, you can listen to our podcast episode featuring our dietitian-approved supplement list or visit our Fullscript where we share our top supplement recommendations including our recommendation for an omega-3 supplement!

FIESTA SALMON BOWLS

The nutrition breakdown includes ¼ of the recipe and ¼ of a large avocado, 2 tablespoon plain Greek yogurt, and 1 tablespoon feta as toppings.

INGREDIENTS

 CILANTRO-LIME RICE

• ½ cup uncooked rice*
• 1 cup water
• ¼ teaspoon salt
• ¼ cup fresh cilantro, chopped
• 1 tablespoon lime juice

*note: if you'd like more rice in your bowl then double the amount of rice.

FIESTA SALAD

• 1 can (15 ounces) black beans
  
• 1 can (12 ounces) corn
• ¼ cup red onion, diced
• 1 bell pepper, diced
• 2 tomatoes, diced
• 1 jalapeno, finely diced
• 2 tablespoons lime juice
• ¼ cup cilantro, chopped
• 1 teaspoon salt
• ½ teaspoon chili powder
• ¼ teaspoon cumin
• ¼ garlic powder
• ¼ oregano

 SALMON

• 4 salmon filets (4-6 ounces each)
• salt and pepper

TOPPINGS

• optional toppings: plain Greek yogurt or sour cream, avocado, feta cheese.

DIRECTIONS

1. Prepare the rice according to the package instructions and preferred cooking method (eg. stovetop or rice cooker). If you'd like more rice in your bowl, double the serving of ingredients Immediately before serving, combine the rice with the lime juice, salt, and fresh cilantro. 
2. Prepare the fiesta salad by draining and rinsing a can of black beans and corn. Dice and chop the red onion, bell pepper, tomatoes, and cilantro. Toss the beans, corn, vegetables, with the lime juice, cilantro, and spices. Set in the fridge.
3. Prepare the salmon by seasoning each side with salt and pepper. Bake the salmon for 20-25 minutes at 375ºF or pan-sear the salmon in a frying pan with some oil for 4 minutes per side.
4. Assemble the bowl with a serving of rice and the bean and corn salad. Top with the cooked salmon and optional toppings like sour cream or plain Greek yogurt, sliced avocado, and/or feta cheese.

DIETITIAN THOUGHTS

At Vitality Nutrition our nutritionists encourage clients to build balanced meals using the Fundamental Four model we teach inside our online course and nutrition coaching programs. The Fundamental Four includes four food groups that each offer unique benefits to blood sugar management, energy levels, sport performance and recovery, and more. Let's review a breakdown of the four food groups and how this meal stacks up!

• Protein:  salmon and extra protein from the black beans.
• Fat: toppings like avocado, sour cream, or feta
• Volume: tomatoes and bell pepper
• Carbs: rice, black beans, and corn

Our dietitians teach you to build meal and snack ideas that are unique to your personal goals whether that be managing a chronic condition, changing body composition, improving energy, building a healthy relationship with food, supporting hormones, or navigating changes in the lifecycle like a pregnancy, breastfeeding, peri-menopause or menopause, and others. While these goals may be unique, a foundation that stays consistent is learning to support blood sugars by building meals and snacks that incorporate protein, fats, fibre, and carbohydrates!

MORE RECIPES!

Looking for recipes using salmon? Try our maple glazed salmon!

If you are looking for support from a Registered Dietitian to plan balanced, nutritious, and quick meals then click here to learn more about our services. Our team of Registered Dietitians supports clients in-person in Saskatoon and Regina and virtually across Saskatchewan, Alberta, Manitoba, and British Columbia!