Lemon Dill Salmon Grain Bowls

Name: Lemon Dill Salmon Grain Bowls
Prep time: 10 min
Cook time: 25 min
Total time: 35 min
Yield: 4 servings
Ingredients: 4 salmon fillets (5 oz each); 1 1/2 cups farro (or brown rice for gluten-free); 1 bunch asparagus, trimmed and cut into 2-inch pieces; 2 tablespoons olive oil, divided; 2 tablespoons fresh dill, chopped; 1 large lemon (zested and juiced); 2 cloves garlic, minced; 1 tablespoon Dijon mustard; 1/2 teaspoon salt; 1/4 teaspoon black pepper

Flaky baked salmon with lemon-dill seasoning over a bed of farro and roasted asparagus. A heart-healthy omega-3-rich lunch that tastes as good reheated.

PROTEIN 32g

CALORIES 478

P:E RATIO 6.7

TIME 35m

YIELD 4

Four meal prep containers with lemon-dill baked salmon fillets, farro, and roasted asparagus spears with fresh dill garnish

P:E 6.7

ELITE DENSITY

4 salmon fillets (5 oz each) 32G PROTEIN

1 1/2 cups farro (or brown rice for gluten-free) CARB BASE

1 bunch asparagus, trimmed and cut into 2-inch pieces HIGH FIBER

2 tablespoons olive oil, divided FLAVOR

2 tablespoons fresh dill, chopped FLAVOR

1 large lemon (zested and juiced) FLAVOR

2 cloves garlic, minced FLAVOR

1 tablespoon Dijon mustard FLAVOR

1/2 teaspoon salt FLAVOR

1/4 teaspoon black pepper FLAVOR

Storage: Refrigerate for up to 4 days. Not recommended for freezing — salmon texture changes after freezing and reheating.
Batching: Salmon reheats best at low power — microwave at 50% for 90 seconds to avoid drying it out.
Reheat: Microwave at 50% power for 90 seconds to 2 minutes. Alternatively, enjoy the salmon cold over the grain bowl.

EXECUTION STEPS

HIGH HEAT SEAR

Cook farro according to package directions (about 25 minutes). Drain and set aside.

THE MACRO PREP

Preheat oven to 400°F (200°C). Line a sheet pan with parchment paper.

THE MACRO PREP

Place salmon fillets on one side of the sheet pan. Mix 1 tablespoon olive oil, lemon zest, half the lemon juice, Dijon mustard, garlic, half the dill, salt, and pepper. Brush over salmon.

THE MACRO PREP

Toss asparagus with remaining olive oil and spread on the other side of the sheet pan.

STEP 5

Bake for 15–18 minutes until salmon flakes easily with a fork and asparagus is tender.

STEP 6

Divide farro, salmon, and asparagus among 4 containers. Top with remaining dill and a squeeze of lemon.

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Lemon Dill Salmon Grain Bowls

INVENTORY LIST

MEAL PREP LOGISTICS

EXECUTION STEPS

HIGH HEAT SEAR

THE MACRO PREP

THE MACRO PREP

THE MACRO PREP

STEP 5

STEP 6

PRIMARY CATEGORY

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