Here’s a high-protein, nutrient-packed recipe for Grilled Salmon with Couscous and Sautéed Spinach
a balanced, muscle-friendly meal perfect for bodybuilders or anyone seeking lean protein, complex carbs, and essential nutrients!
Ingredients
For the Salmon:
- 2 salmon fillets (6-8 oz / 170-225g each, skin-on or skinless)
- 1 tbsp olive oil or avocado oil
- 1 tsp smoked paprika
- 1 tsp garlic powder
- 1/2 lemon (juice + zest)
- Salt and pepper (to taste)
- Optional garnish: fresh dill, parsley, or lemon wedges
For the Couscous:
- 1 cup uncooked couscous (or whole-wheat couscous for extra fiber)
- 1.25 cups low-sodium vegetable or chicken broth
- 1 tbsp olive oil or butter (optional)
- 1/4 tsp salt
For the Sautéed Spinach:
- 4 cups fresh spinach (or 8 oz frozen spinach, thawed)
- 2 garlic cloves (minced)
- 1 tbsp olive oil
- 1/4 tsp red pepper flakes (optional)
- Salt and pepper (to taste)
Instructions
1. Grill the Salmon:
- Preheat grill or grill pan to medium-high heat.
- Pat salmon dry, brush with olive oil, and season with smoked paprika, garlic powder, lemon zest, salt, and pepper.
- Grill skin-side down first (if skin-on) for 4-5 minutes, then flip and cook for 3-4 minutes until internal temperature reaches 145°F (63°C). Squeeze lemon juice over the salmon.
2. Cook the Couscous:
- Bring broth to a boil in a saucepan. Stir in couscous, cover, and remove from heat. Let sit for 5 minutes until fluffy. Fluff with a fork and mix in olive oil or butter (if using).
3. Sauté the Spinach:
- Heat olive oil in a skillet over medium heat. Sauté garlic and red pepper flakes for 30 seconds until fragrant.
- Add spinach and cook for 2-3 minutes until wilted. Season with salt and pepper.
4. Assemble the Meal:
- Plate the grilled salmon alongside couscous and sautéed spinach. Garnish with fresh herbs or lemon wedges.
Macros (Per Serving)
- Calories: ~500-550 kcal
- Protein: ~35-40g (from salmon)
- Carbs: ~40-45g (from couscous)
- Fats: ~20-25g (from salmon + olive oil)
Why This Meal is Great for Bodybuilders
- High-Quality Protein: Salmon is rich in omega-3s and protein for muscle repair and joint health.
- Quick Carbs: Couscous provides fast-digesting carbs to replenish glycogen post-workout.
- Nutrient-Dense Greens: Spinach adds iron, magnesium, and vitamins (A, C, K) for recovery.
- Balanced Fats: Olive oil and salmon deliver heart-healthy monounsaturated and omega-3 fats.
Pro Tips
- Marinate the Salmon: Use a mix of soy sauce, honey, and lime for 30 minutes before grilling.
- Boost Protein: Add 1/2 cup chickpeas to the couscous.
- Lower Carbs: Substitute couscous with quinoa or cauliflower rice.
- Air Fryer Option: Cook salmon in an air fryer at 375°F (190°C) for 10-12 minutes.
Enjoy this flavorful, protein-packed meal to fuel your workouts and recovery! 🐟🌾💪