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! 🐟🌾💪