Jerk Salmon Bowls (Meal Prep Goals!) Recipe

Introduction

Jerk Salmon Bowls are a vibrant and flavorful meal prep option that’s both healthy and delicious. Featuring tender salmon marinated in a spicy jerk sauce, these bowls are loaded with fresh toppings to brighten each bite. Perfect for a satisfying lunch or dinner.

Ingredients

• 1/4 cup low-sodium soy sauce
• 1/4 cup chopped scallions
• 1 scotch bonnet pepper, sliced and finely chopped (substitute habanero pepper)
• 2 tablespoons pure maple syrup
• 1 tablespoon Worcestershire sauce
• 1 tablespoon brown sugar
• 1 teaspoon dried thyme
• 1 teaspoon ginger paste (substitute freshly grated ginger)
• 2 garlic cloves, finely minced
• 1 teaspoon kosher salt
• 1/2 teaspoon ground Jamaican allspice
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground cumin
• Juice of 1 lime
• 4 (6-ounce) salmon filets
• Brown or white rice
• Lettuce (iceberg or romaine)
• Grape or cherry tomatoes
• Chopped mango
• Pickled red onions
• Freshly chopped cilantro
• Lime wedges

Instructions

1. Step 1: Prepare the marinade by combining the soy sauce, scallions, chopped pepper, maple syrup, Worcestershire sauce, brown sugar, thyme, ginger paste, garlic, salt, allspice, cinnamon, cumin, and lime juice in a bowl. Mix thoroughly to blend all flavors.
2. Step 2: Pat the salmon filets dry with a paper towel. Place them in a large container with a lid or a resealable plastic bag. Pour the marinade over the salmon and gently coat each filet well. Cover and refrigerate for at least 2 hours, preferably overnight.
3. Step 3: Preheat the oven to 350°F. Line a quarter sheet pan with aluminum foil and lightly oil it with olive or avocado oil. Arrange the marinated salmon filets on the pan, spooning some marinade over them, then bake for 20-25 minutes until tender and flaky. Discard any remaining marinade.
4. Step 4: To assemble the bowls, evenly divide cooked rice among bowls. Add desired toppings such as lettuce, tomatoes, chopped mango, pickled red onions, and cilantro. Top each bowl with a salmon filet and garnish with lime wedges. Serve immediately and enjoy!

Tips & Variations

• For a milder heat, use fewer scotch bonnet peppers or substitute with a smaller amount of jalapeño.
• Swap out rice for quinoa or cauliflower rice for a low-carb option.
• Freshly grated ginger adds brighter flavor than ginger paste if available.
• Pickled red onions can be made ahead by soaking sliced red onions in vinegar, sugar, and salt for 1 hour or more.

Storage

Store cooked jerk salmon and assembled bowls separately in airtight containers in the refrigerator for up to 3 days. Reheat salmon gently in the oven or microwave until just warmed through to maintain tenderness. Assemble fresh toppings just before serving for best texture.

How to Serve

Serve this delicious recipe with your favorite sides.

FAQs

Can I use a different fish instead of salmon?

Yes, firm fish like cod or mahi-mahi work well with this marinade and can be substituted if preferred.

What can I substitute if I don’t have scotch bonnet peppers?

Habanero peppers are the closest substitute offering similar heat and flavor. For less spice, try jalapeños or omit the pepper entirely.

Jerk Salmon Bowls (Meal Prep Goals!) Recipe

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4.7 from 113 reviews

These Jerk Salmon Bowls are a vibrant, flavorful meal prep option featuring tender, marinated salmon baked to perfection and served over rice with fresh, tropical toppings. The marinade combines spicy Scotch bonnet pepper, aromatic Jamaican spices, and a hint of sweetness from maple syrup and brown sugar, creating an authentic jerk flavor profile. Perfect for a healthy, easy-to-prepare lunch or dinner that balances spicy, savory, and fresh flavors.

• Author: Clara
• Prep Time: 15 minutes
• Cook Time: 25 minutes
• Total Time: 2 hours 40 minutes (including minimum marination time)
• Yield: 4 servings 1x
• Category: Main Course
• Method: Baking
• Cuisine: Caribbean
• Diet: Low Fat

Ingredients

Scale 1x2x3x

Marinade

• 1/4 cup low-sodium soy sauce
• 1/4 cup chopped scallions
• 1 scotch bonnet pepper, sliced and chopped finely (or habanero pepper as substitute)
• 2 tablespoons pure maple syrup
• 1 tablespoon Worcestershire sauce
• 1 tablespoon brown sugar
• 1 teaspoon dried thyme
• 1 teaspoon ginger paste (or freshly grated ginger as substitute)
• 2 garlic cloves, finely minced
• 1 teaspoon kosher salt
• 1/2 teaspoon ground Jamaican allspice
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon ground cumin
• Juice of 1 lime

Main

• 4 (6-ounce) salmon filets
• Brown or white rice, cooked

Toppings

• Lettuce (iceberg or romaine)
• Grape or cherry tomatoes
• Chopped mango
• Pickled red onions
• Freshly chopped cilantro
• Lime wedges

Instructions

1. Prepare the marinade: In a bowl, combine the soy sauce, chopped scallions, finely chopped scotch bonnet pepper, maple syrup, Worcestershire sauce, brown sugar, dried thyme, ginger paste, minced garlic, kosher salt, Jamaican allspice, cinnamon, cumin, and lime juice. Mix thoroughly to create a well-blended marinade.
2. Marinate the salmon: Pat the salmon filets dry with paper towels to remove excess moisture. Place the salmon in a large container with a lid or a resealable plastic bag. Pour the marinade over the salmon and use your hands (wearing disposable gloves if preferred) to evenly coat each filet. Seal and refrigerate the salmon for at least 2 hours, preferably overnight, to allow the flavors to infuse.
3. Bake the salmon: Preheat your oven to 350°F (175°C). Line a quarter sheet pan with aluminum foil and lightly spray with olive oil or avocado oil. Place the marinated salmon filets on the baking sheet, spooning a little marinade over them. Discard any remaining marinade. Bake the salmon for 20-25 minutes until the fish is tender, opaque, and flakes easily with a fork.
4. Assemble the bowls: In serving bowls, evenly divide your choice of cooked brown or white rice. Top with fresh ingredients such as lettuce, grape or cherry tomatoes, chopped mango, pickled red onions, freshly chopped cilantro, and lime wedges. Place the baked jerk salmon filets on top of the bowls. Repeat to serve desired number of portions. Enjoy your flavorful, nutritious meal!

Notes

• For a milder heat, substitute the Scotch bonnet pepper with habanero pepper, or reduce the quantity used.
• You can use freshly grated ginger instead of ginger paste for a fresher flavor.
• Marinating the salmon overnight enhances the flavor but a minimum of 2 hours is sufficient if short on time.
• If you prefer, substitute the rice with cauliflower rice for a lower-carb alternative.
• Leftover marinade should not be used after salmon has marinated to avoid contamination; discard safely.

Keywords: jerk salmon, meal prep, baked salmon, Jamaican jerk, healthy bowls, spicy salmon, Caribbean cuisine