Fluffy rice, crispy seared salmon, pickled red onion, and a fresh corn salsa all drizzled with creamy chipotle lime dressing. These healthy and delicious Salmon Taco Bowls are bursting with flavor from the tangy pickled onions to the smoky heat of the chipotle dressing. This is a great easy and healthy weeknight dinner option to add to your meal rotation.
Naturally gluten-free (and with an easy substitution to be dairy-free), these salmon taco bowls are as good for you as they are delicious. Make them for an easy lunch or dinner that can be prepped ahead or made fresh in less than 30 minutes!
For another taco bowl creation, check out my vegan Chipotle Cauliflower Taco Bowls. Healthy vegan taco bowls made with roasted chipotle cauliflower, black beans, fluffy cilantro rice, and a creamy tahini chipotle sauce drizzled overtop.
Ingredients for Salmon Taco Bowls
Red Onion – The pickling process dulls the spicy bite of red onion, and also adds a bit of tang. They are the perfect compliment to these Salmon Taco Bowls!
White Vinegar – A neutral vinegar great for quick pickling vegetables. You could substitute for other types of vinegar, just know the pickled flavor will change slightly.
Salmon Filets – Fresh salmon is best but you can also use frozen then thawed filets too. Either way, you’ll want to make sure the salmon is deboned properly!
Taco Seasoning – Any taco seasoning mix will work or you can just use spices you already own. If you don’t have the seasoning mix, I’d suggest a sprinkling of chili powder, paprika, garlic powder, onion powder, cumin, salt, and pepper.
Avocado Oil – Great for cooking, avocado oil is neutral in flavor, has a high smoke point, and is healthy for you too. My go-to brand for high-quality avocado oil is Primal Kitchen.
White Rice – I use a rice cooker for the most fluffy and tender rice texture. Otherwise, you can follow the cooking instructions on the package and simply keep an eye on it throughout.
Olive Oil – Use olive oil for seasoning and finishing off food once it’s been cooked. Such as in the cilantro rice and corn salsa!
White Corn – Fresh white corn can have a slightly sweeter flavor than traditional corn, but any variety will work for this recipe. Using fresh corn will ensure the fresh corn salsa has a nice crisp texture and juicy crunch.
Greek Yogurt – For an extra creamy dressing I always use full-fat greek yogurt as the base. If you need to keep these taco bowls dairy free, simply swap for a vegan alternative such as KiteHill or for a plain, unsweetened option like Forager Project.
How to Make the Best Pan-Seared Salmon
I love pan-searing salmon because you get a delicious crispy texture, while the inside stays juicy and tender. In this recipe I use taco seasoning and some fresh lime zest to season the salmon filets to keep it simple. If you don’t have taco seasoning, you can instead just sprinkle a mix of chili powder, paprika, cumin, and salt and pepper on each salmon filet before rubbing in with your fingers. Here are a few extra tips / tricks to ensure the best pan seared blackened salmon:
- Take your salmon filets out of the fridge ~20 minutes before cooking so they can come to room temperature and thoroughly pat dry with a paper towel before you add your seasoning.
- Preheat your cast iron skillet and make sure it is hot before you add your salmon filets. You can add a drop of water and if it pops/sizzles the pan is ready and hot.
- Leave the salmon filets untouched for 4-5 when you add to the hot pan. This is how they get a nice crispy exterior. I then cover the pan to help ensure they get cooked on the inside. Flip, and leave untouched again for another 3-4 minutes or until the filets are cooked through.
Dairy Free Chipotle Lime Sauce
A tasty sauce is the easiest way to elevate any dish. All it takes is a few ingredients mixed together and boom, a delicious boost of flavor to drizzle overtop or mix into the bowl.
For these salmon taco bowls, I wanted a sauce that was creamy, zesty, and had a hint of heat to it … cue to Primal Kitchen Chipotle Lime Mayo. It’s zesty from lime and slightly spicy from the chipotle to create a flavor-packed mayo and in turn, a tasty sauce.
To keep this sauce recipe dairy free, make the simple swap to a dairy-free yogurt. My go-to suggestion is the Kite Hill plant-based greek style yogurt as it’s the most similar to authentic greek yogurt. But if you can’t find that, substitute with any plain, unflavored vegan yogurt. Just be aware that the sauce consistency will be thinner than when made with full-fat greek yogurt!
Tips for Fluffy White Rice
I’m a stickler when it comes to rice because the texture is so important with it. I want soft and fluffy rice that holds sauce and chews well. The key to that texture is all in the proper preparation and cooking.
- Rinse your rice before cooking it. This removes any extra starch and sediment on the rice that might affect the texture. You’ll want to rinse it until the water runs clear and then let any excess water drain out.
- Some people swear by this, others don’t, but toasting rice before boiling is also an option. You’d simply saute the uncooked rice in a skillet with a tablespoon of oil or butter. After a couple of minutes, remove from heat and carry on with the cooking process.
- Add a little drizzle of olive oil and a heavy dash of salt to the water before adding the rice. The added oil and salt can make the cooked rice more tender and flavorful!
- Use a rice cooker. I know this isn’t available to all, but if you love rice and eat it often, investing in this piece can make life so much easier. I have this one from Zojirushi and use it at least 3 times a week!
- Following the package/recipe cook times, undercooked or overcooked rice will really impact overall texture.
More Healthy Salmon Recipes
If you’re like me and love anything with salmon, these recipes are an absolute must!
Salmon Tacos with Jalapeno Cilantro Slaw – Spicy marinated salmon sautéed for a blackened crisp with creamy and fresh cilantro slaw, all wrapped in a warm tortilla.
Salmon Mint Quinoa Salad – A refreshing mix of crisp green beans, crunchy napa cabbage, baby spinach, nutty quinoa, and tender salmon served with a creamy homemade lemon dressing.
If you try this recipe, please let me know by leaving a comment and star rating in the boxes below! I always love to hear from you and it helps other people find this recipe when they search online for the BEST Healthy Salmon Taco Bowls 🙂
Ingredients
Quick-Pickled Red Onion:
- ⅓ cup white vinegar
- ⅓ cup water
- 2 tsp sugar
- 1 tsp salt
- 1 small red onion cut into thin slices
Seared Salmon:
- 4, 5-6 oz salmon filets
- 1.5 tbsp taco seasoning
- Zest from 1 lime
- 1-2 tbsp olive oil
Cilantro Rice:
- 1 tbsp olive oil
- 1 small onion finely diced
- 2 cups white rice cooked
- ½ tsp salt
- ⅓ cup fresh cilantro rough chopped
Fresh Corn Salsa:
- 4 ears fresh white corn shucked
- ⅓ cup red onion finely diced
- ¼ cup fresh cilantro finely chopped
- 1 tsp olive oil
- 1 lime juiced
- ½ tsp kosher salt
Chipotle Lime Sauce:
- ½ cup full fat greek yogurt
- 2 tbsp chipotle lime mayo I used Primal Kitchen
- 1 tbsp fresh lime juice
- ¼ cup fresh cilantro finely chopped
Taco Bowl Assembly:
- 1-2 avocados cubed
- 1 lime cut into wedges, for serving
- ½ cup fresh cilantro finely chopped
Instructions
Quick-Pickled Red Onion:
- To a medium bowl, whisk together vinegar, water, sugar, and salt. Submerge red onion slices and let soak for at least 15 – 20 minutes.
Seared Salmon:
- To a small bowl, stir together 1.5 tbsp taco seasoning and zest from 1 lime.
- Sprinkle seasoning over salmon filets and use fingers to rub spice mixture into salmon, ensuring it is evenly distributed on all sides. Drizzle salmon filets with 1 – 2 tbsp of olive oil.
- Preheat a cast iron skillet over medium heat and add 1 tbsp olive oil once hot. Add salmon filets skin side up (making sure they are not overcrowded), and let cook until browned, 4-5 minutes, covering the pan. Flip and cover again, cooking for an additional 3-4 minutes, or until filets are cooked through. Remove from heat and set aside.
Cilantro Rice:
- To a medium saute pan, add olive oil and bring to medium heat. Add diced onion and cook for 2-3 minutes or until onion becomes translucent and just starts to brown.
- Stir in cooked white rice and salt. Cook until heated through, 3-5 minutes. Remove from heat and stir in fresh cilantro. Set aside.
Fresh Corn Salsa:
- Slice kernels off of shucked corn cob and add to a medium bowl.
- To the same bowl, add diced red onion, cilantro, salt, lime juice, and olive oil. Stir until evenly combined. Set aside.
Chipotle Lime Sauce:
- To a small bowl add all ingredients for the sauce. Stir together until evenly combined. Set aside.
Taco Bowl Assembly:
- To each plate, add cilantro rice and a salmon filet. Top each plate with quick-pickled red onions, fresh corn salsa, and drizzle with chipotle lime sauce.
- Garnish with sliced avocado and finely chopped cilantro. Serve with lime wedges. Enjoy!
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