Craving a fresh, satisfying lunch that’s easy to pack? This Lemon Herb Salmon Bento is your answer for a delicious and healthy bento box lunch. It’s simple to prepare and keeps you energized throughout your day.
Key Ingredients & Substitutions:
- Salmon Fillets: You can use cod or halibut for a similar white fish option.
- Lemon: Limes work well if you don’t have lemons on hand.
- Fresh Herbs: Dill, parsley, or chives are great, or use dried Italian seasoning.
- Vegetables: Broccoli florets are suggested, but asparagus or green beans are also excellent choices.
- Quinoa: Brown rice or couscous are good alternatives for a whole grain base.
Ingredients:
Main:
- 2 (4-ounce) salmon fillets, skin on or off
- 1 tablespoon olive oil
- 1 lemon, half sliced, half for juice
- 1 cup cooked quinoa
- 1 cup broccoli florets
- 1/2 cup cherry tomatoes, halved
Spices:
- 1 teaspoon dried dill or 1 tablespoon fresh chopped dill
- 1/2 teaspoon garlic powder
- Salt and black pepper to taste
How Much Time Will You Need?
- Total Time: 30 minutes
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Servings: 2
- Calories per serving: Approximately 450-500
- Tools Needed: Baking sheet, parchment paper, small saucepan, bento box.
Step-by-Step Instructions:
1. Prepare Your Salmon
Pat your salmon fillets dry with a paper towel. This helps them crisp up nicely. Season both sides with salt, pepper, dried dill (or fresh), and garlic powder.
2. Bake the Salmon and Broccoli
Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper. Place the seasoned salmon fillets and broccoli florets on the baking sheet. Drizzle with olive oil and place lemon slices over the salmon.
3. Cook Your Grains
While the salmon bakes, prepare your quinoa according to package directions. You can also cook it ahead of time to save time. This is a great component for healthy bento box lunches.
4. Assemble Your Bento Box
Once the salmon is cooked through (about 12-15 minutes, or until it flakes easily with a fork) and the broccoli is tender-crisp, remove them from the oven. Arrange the cooked quinoa, roasted salmon, broccoli, and halved cherry tomatoes neatly in your bento box. Squeeze fresh lemon juice over the salmon and vegetables just before serving or packing.
Variation Ideas:
- Spicy Kick: Add a pinch of red pepper flakes to the salmon seasoning.
- Different Veggies: Try roasted bell peppers or zucchini instead of broccoli.
- Herb Twist: Experiment with fresh rosemary or thyme for a different flavor profile.
- Mediterranean Style: Include a few Kalamata olives or a sprinkle of feta cheese.
Storage Instructions:
Store your assembled Lemon Herb Salmon Bento in an airtight container in the refrigerator for up to 3 days. It’s best enjoyed cold or at room temperature for lunch. If you prefer to warm it, remove the cherry tomatoes first and gently microwave the salmon, quinoa, and broccoli until heated through.
Frequently Asked Questions (FAQ):
- Can I prepare this meal ahead of time?
Yes, you can cook the quinoa and roast the vegetables a day or two in advance. Cook the salmon closer to the day you plan to eat for the best texture.
- What if I don’t have fresh herbs?
Dried herbs work perfectly well. Use about one-third the amount of fresh herbs for dried.
- Is this recipe good for meal prepping?
Absolutely! It’s an ideal recipe for healthy bento box lunches throughout your week.
- Can I use frozen salmon?
Yes, just ensure it’s fully thawed and patted dry before seasoning and cooking.
- How do I know the salmon is cooked?
Salmon is cooked when it flakes easily with a fork and the color has changed from translucent to opaque.
- What other sides can I add to my bento?
Consider a small side of edamame, a hard-boiled egg, or a piece of fruit to complete your healthy bento box lunch.