Here’s a high-protein, nutrient-packed recipe for Grilled Salmon with Couscous and Sautéed Spinach
perfect for bodybuilders seeking a balanced meal rich in lean protein, healthy fats, and muscle-friendly carbs!
Ingredients
For the Salmon:
- 2 salmon fillets (6-8 oz each, skin-on or skinless)
- 1 tbsp olive oil (or avocado oil)
- 1 tsp garlic powder
- 1 tsp smoked paprika
- 1/2 tsp lemon zest (or 1 tbsp lemon juice)
- Salt and pepper (to taste)
For the Couscous:
- 1/2 cup uncooked couscous
- 3/4 cup low-sodium chicken broth (or water)
- 1 tbsp olive oil or butter
- 1/4 tsp salt
- Optional: 1 tbsp chopped parsley or mint
For the Sautéed Spinach:
- 4 cups fresh spinach (or 6 oz frozen spinach, thawed)
- 1 tsp olive oil
- 2 garlic cloves (minced)
- 1 tbsp lemon juice
- Salt and pepper (to taste)
Instructions
1. Grill the Salmon:
- Preheat a grill or grill pan to medium-high heat.
- Pat salmon fillets dry and rub with olive oil. Season with garlic powder, smoked paprika, lemon zest, salt, and pepper.
- Grill skin-side down for 4-5 minutes, flip, and cook for 3-4 minutes until the internal temperature reaches 145°F (63°C).
2. Cook the Couscous:
- In a saucepan, bring broth (or water) to a boil. Stir in couscous, olive oil/butter, and salt.
- Remove from heat, cover, and let sit for 5 minutes. Fluff with a fork and mix in parsley/mint (if using).
3. Sauté the Spinach:
- Heat olive oil in a skillet over medium heat. Add garlic and sauté for 30 seconds until fragrant.
- Add spinach and cook for 2-3 minutes until wilted. Stir in lemon juice, salt, and pepper.
4. Assemble the Meal:
- Serve grilled salmon alongside couscous and sautéed spinach.
Macros (Per Serving)
- Calories: ~500-550 kcal
- Protein: ~40g (salmon)
- Carbs: ~35g (couscous + spinach)
- Fats: ~25g (salmon + olive oil)
Why This Meal is Great for Bodybuilders
- Omega-3 Powerhouse: Salmon supports joint health and reduces inflammation.
- Quick Energy: Couscous provides fast-digesting carbs for post-workout recovery.
- Iron & Fiber: Spinach boosts energy metabolism and aids digestion.
- Balanced Macros: Ideal for muscle repair, glycogen replenishment, and satiety.
Pro Tips
- Meal Prep: Grill extra salmon and store couscous/spinach separately for easy lunches.
- Lower Carbs: Swap couscous for cauliflower rice or quinoa.
- Boost Flavor: Add a sprinkle of feta cheese to the spinach or a dash of hot sauce to the salmon.
- Extra Protein: Serve with a side of Greek yogurt or edamame.
Enjoy this clean, protein-rich meal to crush your fitness goals! 🐟🌱💪