If you’re looking for a healthy, flavour-packed meal that comes together easily, this Salmon and Brown Rice with Roasted Red Pepper recipe is exactly what you need. It’s a balanced, protein-rich dish made with simple ingredients that boost your energy, support muscle health, and keep you full for hours. This is one of those meals that feels restaurant-worthy but is incredibly easy to make at home — ideal for busy weekdays, post-workout dinners, or wholesome weekend meals.
What makes this recipe special is the combination of textures and flavours: tender baked salmon, nutty brown rice, and smoky roasted red peppers. It’s a nutrient-dense meal that tastes amazing while supporting a healthy lifestyle. If you love meals that are simple, satisfying, and nourishing, this recipe will quickly become a regular in your meal rotation.
Why You’ll Love This Recipe
- High in protein and omega-3 fats
- Loaded with vitamins and antioxidants
- Budget-friendly using basic ingredients
- Perfect for meal prep and reheats beautifully
- Naturally gluten-free and nutritious
- A complete balanced meal in one bowl
This is one of those dishes where healthy eating doesn’t feel restrictive — it feels delicious.
Ingredients
For the Salmon
- 2 salmon fillets
- 1 tbsp olive oil
- 1 tsp paprika
- 1 tsp garlic powder
- Salt & black pepper, to taste
- Juice of ½ lemon
For the Brown Rice
- 1 cup cooked brown rice (or leftover rice)
- ½ tbsp olive oil or butter
- Pinch of salt
For the Roasted Red Peppers
- 1 large red bell pepper, roasted and sliced
(or use jarred roasted peppers for convenience)
Optional Add-Ins
- Fresh parsley or coriander
- A spoonful of Greek yogurt
- Steamed broccoli or spinach on the side
- Extra lemon wedges
How to Make Salmon and Brown Rice with Roasted Red Pepper
1. Prepare the Salmon
Preheat your oven to 200°C (400°F). Place the salmon fillets on a baking tray lined with parchment. Drizzle with olive oil, then season with paprika, garlic powder, salt, and pepper. Squeeze fresh lemon juice over the top.
2. Bake the Salmon, OR use an air fryer, which is quicker
Bake for 12–15 minutes, depending on thickness. The salmon should flake easily with a fork and remain tender and juicy inside.
3. Cook or Reheat the Brown Rice
If making from scratch, cook the brown rice according to package instructions. For leftover rice, warm it in a pan with a little olive oil or butter and a pinch of salt. Brown rice adds a nutty flavour and provides long-lasting energy.
4. Roast the Red Pepper
You can roast your own pepper or use a jarred version.
To roast fresh:
- Slice the pepper in half
- Remove seeds
- Place skin-side up under the grill/broiler
- Cook until the skin blackens
- Peel off the charred skin once cooled
Slice into strips.
5. Assemble the Bowl
Layer warm brown rice at the bottom of your bowl. Add sliced roasted red pepper on the side and place the baked salmon on top. Add your favourite fresh herbs or a dollop of Greek yogurt if desired.
6. Serve & Enjoy
This meal is best enjoyed warm, but it also stores well for meal prep.
Health Benefits
Salmon
Rich in omega-3 fatty acids, high-quality protein, and vitamin B12 — great for heart health, muscle recovery, and glowing skin.
Brown Rice
High in fibre and complex carbohydrates, supporting digestion and steady energy levels.
Roasted Red Peppers
Packed with antioxidants, vitamin C, and natural sweetness that boosts the entire dish.
Lemon & Olive Oil
Add antioxidants and healthy fats while enhancing flavour naturally.
Together, these ingredients create a balanced meal that supports overall wellness, energy, immunity, and muscle health.
Final Thoughts
This Salmon and Brown Rice with Roasted Red Pepper recipe is the perfect example of how easy healthy eating can be. With just a few simple steps and whole-food ingredients, you create a meal that’s nutritious, filling, and incredibly flavourful. Whether you’re eating clean, building muscle, or simply want better lunch and dinner options, this recipe fits beautifully into any lifestyle.