Preheat and prep. Heat your oven to 400°F (200°C). Line a baking sheet with parchment. Pat salmon dry with paper towels for better browning.

Make the lemon garlic marinade. In a small bowl, combine 2 tablespoons olive oil, zest of 1 lemon, juice of 1 lemon, minced garlic, 1 teaspoon Dijon (optional), a small pinch of honey (optional), 1 teaspoon smoked paprika, 1/2 teaspoon salt, and black pepper.

Season the salmon. Place fillets skin-side down on the sheet. Spoon the marinade over the top and sides. Let sit for 10–15 minutes while you prep the sides.

Prep veggies. Chop broccoli into small florets, halve the cherry tomatoes, slice cucumber and red onion thin, and set aside the greens. Toss broccoli with a drizzle of oil, salt, and pepper on a separate baking pan.

Cook the grain. Prepare quinoa or brown rice per package directions. For a lower-calorie option, steam cauliflower rice with a pinch of salt and lemon zest for flavor.

Roast the broccoli. Bake for 15–18 minutes until tender and lightly charred at the edges. If using the same oven shelf as the salmon, start broccoli first.

Bake the salmon. Slide the salmon into the oven for 10–12 minutes, depending on thickness. It’s ready when it flakes easily and reaches 125–130°F in the center for medium. Avoid overcooking.

Make the yogurt sauce (optional). Stir together 1/2 cup plain nonfat Greek yogurt, juice of 1/2 lemon, a pinch of garlic powder, salt, pepper, and chopped dill or parsley. Thin with a splash of water if needed.

Assemble the bowls. Divide the grain among 4 containers. Top with a handful of greens, roasted broccoli, tomatoes, cucumber, and a few slices of red onion. Add the salmon fillet on top.

Finish with fresh flavor. Squeeze lemon over each bowl and sprinkle with chopped dill or parsley. Add a spoonful of yogurt sauce or pack it separately.

Cool before sealing. Let bowls cool 15–20 minutes to reduce condensation. Seal and refrigerate.