Grilled salmon with asparagus and wild rice.

 Here’s a high-protein, nutrient-dense recipe for Grilled Salmon with Asparagus and Wild Rice

a perfect meal for bodybuilders or anyone seeking a balanced, muscle-friendly dinner or post-workout recovery option!

Ingredients (Serves 1)  

 For the Salmon:

- 1 salmon fillet (6-8 oz / 170-225g), skin-on or skinless  

- 1 tsp olive oil or avocado oil  

- 1/2 tsp garlic powder  

- 1/2 tsp paprika  

- Salt and pepper (to taste)  

- Optional: lemon slices or fresh dill for garnish  


 For the Asparagus:

- 1 bunch asparagus (8-10 spears), trimmed  

- 1 tsp olive oil  

- Salt and pepper (to taste)  

- Optional: 1 clove garlic (minced) or lemon zest  


 For the Wild Rice:

- 1/2 cup uncooked wild rice (or 1.5 cups cooked)  

- 1.5 cups water or low-sodium chicken broth  



Instructions

1. Cook the Wild Rice:

   - Rinse the wild rice under cold water.  

   - In a saucepan, combine rice and water (or broth). Bring to a boil, then reduce heat to low, cover, and simmer for 40-45 minutes until tender. Fluff with a fork.  


2. Prep the Salmon:  

   - Preheat a grill or grill pan to medium-high heat.  

   - Pat the salmon dry and brush with olive oil. Season with garlic powder, paprika, salt, and pepper.  

   - Grill skin-side down first (if skin-on) for 4-5 minutes, then flip and cook for 3-4 minutes until the internal temperature reaches 145°F (63°C).  


3. Roast the Asparagus:  

   - Toss asparagus with olive oil, salt, pepper, and optional garlic or lemon zest.  

   - Grill or roast in a preheated oven at 425°F (220°C) for 8-10 minutes until tender-crisp.  


4. Assemble the Meal:

   - Plate the grilled salmon alongside wild rice and asparagus.  

   - Garnish with lemon slices or fresh herbs.  


Macros (Approx)

- Calories: ~500-550 kcal  

- Protein: ~40-45g (salmon + rice)  

- Carbs: ~35-40g (wild rice + asparagus)  

- Fats: ~20-25g (salmon + olive oil)  


Why This Meal is Great for Bodybuilders 

- High-Quality Protein: Salmon is rich in omega-3s and protein for muscle repair and reducing inflammation.  

- Complex Carbs: Wild rice provides fiber and sustained energy.  

- Nutrient-Dense Veggies: Asparagus adds vitamins (A, C, K), folate, and antioxidants.  

- Balanced Fats: Healthy fats from salmon and olive oil support hormone health and recovery.  


Pro Tips

- Meal Prep: Grill extra salmon and cook rice in bulk for easy weekday meals.  

- Flavor Boost: Marinate salmon in soy sauce, honey, and ginger for 30 minutes before grilling.  

- Substitutes: Swap wild rice for quinoa or cauliflower rice for lower carbs.  


Enjoy this restaurant-quality meal to fuel your gains and recovery! 🐟🌾💪

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