Easy Meal Prepped Lunch
If you’re looking for an easy, yet delicious and healthy lunch or dinner idea, you’ll love this Wild Salmon and Sorghum Bowl! This dish offers lean protein, whole grains and veggies – a perfect combination of health and great taste. Including seafood in your meal plan, such as salmon, is an important part of a well-balanced, healthy diet and this is an easy, healthy and convenient way to do so. Filled with flavor and nutrition, let us introduce you to a new staple in your weekly menu rotation!
Nutrient Booster: Salmon
Salmon is a fantastic source of omega-3 fatty acids, thiamin, riboflavin, niacin, vitamin B6, vitamin B12, and pantothenic acid, making it an important staple to consume regularly. Studies have shown that adding omega-3 fatty acids to your diet can protect heart health, reduce risk of stroke, improve blood lipid patterns, and improve blood vessel function.
Eating seafood regularly can significantly improve overall health. The Dietary Guidelines for Americans and the Seafood Nutrition Partnership recommend eating seafood 2 times per week. You can take the pledge and learn more about the many benefits of including seafood in your diet on the Seafood Nutrition Partnership website.
A Note on Salmon
While incorporating salmon into your diet is a wonderful way to add protein and healthy fats, there is a difference between the different varieties you see at the grocery store. Wild salmon is more lean than the farm-raised version and will have a bright red-orange color. Farm-raised salmon will be a light pink color and have a slightly different nutrition content than the wild version. Wild salmon is recommended if you have the choice, but if you can’t find it, then look for sustainably raised farm-raised salmon, preferably raised in low-density net-pens (fewer salmon than in a large net-pen.) The Monterey Bay Aquarium Seafood Watch is a useful tool to view your best options. We love Safe Catch Wild Pink Salmon because it is the lowest mercury rate, is sustainably caught and contains no additives or fillers. For more information and other sustainable seafood options, please visit the Safe Catch website.
Wild Salmon and Sorghum Bowl
- 4 cups arugula
- 8 ounces wild sockeye salmon, cooked or canned wild salmon flaked into bite sized pieces
- 1 cup whole grain sorghum, cooked
- 1/2 cup cherry tomatoes, sliced in half
- 2/3 medium avocado, sliced or diced
- 1 1/2 tablespoons extra virgin olive oil
- 1 1/2 tablespoons balsamic vinegar
- 1/2 teaspoon honey, or sorghum syrup
- 1 teaspoon lemon juice
- 1/2 teaspoon dijon mustard
- 1 clove garlic, minced
Prepare sorghum according to package (1/3 cup uncooked sorghum).
Meanwhile, slice the cherry tomatoes and avocado and set aside. Using 2 bowls place 2 cups of arugula in each bowl. Add 4 oz of cooked salmon into each bowl. Top with 1/2 cup cooked whole grain sorghum, 1/4 cup cherry tomatoes, and 1/4 avocado for each salad.
In a small bowl, add balsamic dressing ingredients then tilt the bowl and whisk the vinaigrette quickly for a few seconds and set aside. Place half of dressing the dressing over each salad or as desired.
Serving size: One Salad, Calories: 465 calories, Fat: 25 grams, Saturated fat: 3 grams, Carbohydrates: 35 grams, Sugar: 5 grams, Sodium: 160 milligrams, Fiber: 7 grams, Protein: 30 grams, Cholesterol: 60 milligrams