This Blackened Salmon Bowl is a vibrant, flavor-packed meal featuring smoky, spiced salmon paired with fresh mango, creamy avocado, and crisp red cabbage. Topped with a zesty avocado-lime sauce, it’s the perfect balance of bold, refreshing, and nourishing—ideal for a quick weeknight dinner or meal prep. If you love smoky cuisine, try this Blackened Salmon Bowl for a delicious twist.
Table of Contents
Ingredients
- Salmon fillets – Rich in protein and omega-3s, perfect for blackening in a tasty Blackened Salmon Bowl.
- Blackening spices – Paprika, cayenne, garlic & herbs add smoky heat and depth to the Blackened Salmon Bowl.
- Olive oil – Helps the salmon crisp up and locks in moisture.
- Cooked rice or quinoa – A hearty, nutritious base to build the Blackened Salmon Bowl.
- Shredded red cabbage – Adds crunch, color, and a dose of antioxidants.
- Fresh mango – Sweet, juicy contrast to the spiced salmon.
- Avocado – Creamy texture and healthy fats to balance the bowl.
- Lime wedges & herbs – Brighten flavor and add a fresh finish.
- Avocado-lime sauce – Creamy, tangy topping that ties everything together in the bowl.
Alternative Ingredients
- Salmon fillets – Swap with trout or grilled tofu for a vegetarian option.
- Quinoa or rice – Use couscous, cauliflower rice, or farro instead.
- Fresh mango – Try pineapple, peach, or even orange slices.
- Greek yogurt (in sauce) – Use sour cream or a dairy-free yogurt if needed.
Nutritional Benefits
- Supports heart health – Thanks to omega-3 fatty acids and healthy fats, which are abundant in the Blackened Salmon Bowl.
- Boosts immunity – Vitamin C from mango and lime strengthens immune function.
- Promotes healthy digestion – Fiber from cabbage and quinoa supports gut health.
- Keeps you full longer – Protein and fiber help reduce cravings and stabilize energy.
- Aids in muscle repair – High-quality protein supports recovery and muscle growth.
- Enhances skin health – Antioxidants and healthy fats nourish skin from within.
- Supports blood sugar balance – Low-glycemic ingredients help prevent spikes and crashes.
Expert Tips
Pat the salmon dry before seasoning to help the spices stick and create a better sear for your Blackened Salmon Bowl.
Don’t overcrowd the pan—cook salmon in batches if needed to ensure even browning.
Use ripe mango that gives slightly when pressed for the juiciest, sweetest flavor in tandem with the spiced salmon in your bowl.
Massage the cabbage with a tiny bit of lime juice to soften it and enhance the taste.
Double the sauce and store leftovers for salads, wraps, or dipping veggies later.
Let the salmon rest a minute after cooking to keep it juicy when flaked or sliced. It will perfect your Blackened Salmon Bowl.
Serve warm or cold—this Blackened Salmon Bowl tastes great freshly made or chilled for meal prep.
FAQs
Yes! Bake at 400°F (200°C) for 12–15 minutes or until cooked through.
It should flake easily with a fork and reach an internal temp of 145°F (63°C).
Yes—store components separately and assemble just before eating for best texture.
Yes, just be sure to use gluten-free grains like rice or certified gluten-free quinoa.
Try grilled tofu, tempeh, or chickpeas tossed in the same spice mix.
Absolutely—thaw and drain before adding to prevent excess moisture.
Serving Suggestions
Pair this Blackened Salmon Bowl with a side of grilled corn or a light cucumber salad for added crunch and freshness. For a heartier meal, serve with a chilled glass of lime sparkling water or a mango iced tea.
Storage Suggestions
Store leftover components separately in airtight containers in the fridge for up to 3 days. Keep the sauce for the Blackened Salmon Bowl in a sealed jar and add just before serving to maintain freshness and texture.
You’ll also enjoy:
- Tofu Salmon Rice Bowl
- Mexican Salmon
- Miso Butter Salmon
- Cast Iron Salmon
- Shredded Chicken Burrito Bowl
- Buffalo Chicken Rice Bowl
Blackened Salmon Bowl
Equipment
Ingredients
For the Bowl:
- 2 salmon fillets (skin on or off, your choice)
- 1 tbsp olive oil (for the pan)
- 1 cup rice (white, brown, or jasmine)
- 1 cup red cabbage shredded
- 1 ripe mango diced
- 1 avocado diced
Blackening Spice Mix:
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- 1/2 tsp onion powder
- 1/4 tsp cayenne pepper (adjust to taste)
- 1/4 tsp dried thyme
- 1/4 tsp dried oregano
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tbsp olive oil (to mix with spices)
Avocado-Lime Sauce:
- 1/2 ripe avocado
- 1/4 cup plain Greek yogurt
- juice of 1 lime
- 1 garlic clove
- 1 tbsp olive oil
- salt to taste
- water as needed to thin
Instructions
- Rinse the rice under cold water until the water runs clear. Cook according to package directions. Once finished, fluff with a fork and set aside.1 cup rice
- In a small bowl, mix the paprika, garlic powder, onion powder, cayenne, thyme, oregano, salt, and black pepper with 1 tablespoon of olive oil to create a paste. Pat salmon fillets dry, then rub the seasoning mixture evenly over both sides (skin on is optional).1 tsp smoked paprika, 1/2 tsp garlic powder, 1/2 tsp onion powder, 1/4 tsp cayenne pepper, 1/4 tsp dried thyme, 1/4 tsp dried oregano, 1/2 tsp salt, 1/4 tsp black pepper, 1 tbsp olive oil, 2 salmon fillets
- Heat 1 tablespoon olive oil in a skillet over medium-high heat. Place salmon skin-side down (if using skin) and sear for 3–4 minutes per side, or until blackened and cooked through. Remove from heat and let rest.1 tbsp olive oil
- In a blender or food processor, combine avocado, Greek yogurt, lime juice, garlic, olive oil, and salt. Blend until smooth, adding water as needed to thin.1/2 ripe avocado, 1/4 cup plain Greek yogurt, juice of 1 lime, 1 garlic clove, 1 tbsp olive oil, salt to taste, water
- Divide the rice between two bowls. Top with blackened salmon, shredded red cabbage, diced mango, and avocado slices. Drizzle with avocado-lime sauce.1 cup red cabbage, 1 ripe mango, 1 avocado
Notes
- Adjust spice level: Feel free to reduce or increase the cayenne pepper for a milder or spicier kick.
- Rest the salmon: Let the cooked salmon rest for a few minutes before slicing to retain moisture.
- Rice alternatives: Quinoa, couscous, or cauliflower rice work as great substitutes for a low-carb option.
- Mango tips: Use a ripe mango for the best sweetness and texture. If you can’t find fresh mango, frozen mango works well too.
- Meal prep: This bowl can be prepped ahead—store components separately in airtight containers for up to 3 days.
Nutrition
Disclaimer: I am a health and wellness coach with a degree in health science from Arizona State University. However, I am not a doctor or registered dietitian. Any information or advice provided on this website is not intended to replace professional medical advice. Please consult with your healthcare provider before making any dietary or lifestyle changes, especially if you have a medical condition. The information provided on this website is for educational and informational purposes only and should not be taken as professional medical advice or a substitute for it.
Loved the taste and will continue to cook the same way. Husband loved it! Very easy to prepare.
This is one of the best dishes ever this recipe is perfect.
That means the world—thank you! I’m so happy you loved it 🧡 It’s one of my personal favorites too!