Jerk Salmon Bowls (Meal Prep Goals!) Recipe
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.
- 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
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
- 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.
- 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.
- 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.
- 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
