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Main Dishes  /  May 2, 2020

30 Minute Sweet & Spicy Salmon Bowl

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This 30 Minute Sweet & Spicy Salmon Bowl is a quick, easy dinner recipe. It’s gluten/dairy free and has the perfect balance of sweet and spice!

I don’t know about y’all, but I’ve been getting more creative in the kitchen during quarantine. I mean, I’ve always enjoyed creating new dishes, but there’s something about being stuck at home that gets my creative juices flowing. And, I absolutely love it! 

Salmon is one of my all-time favorite foods. I love a tender, flakey salmon with crispy skin. Ugh, so good. I know, not everyone likes salmon skin. Trust me, I get it, but since venturing out and trying it a couple years ago, I can’t pass up the skin. But, it has to be really crispy!

Don’t knock it ’til you try it!

30 Minute Sweet & Spicy Salmon Bowl

What You Need to Make Sweet & Spicy Salmon Bowl

This salmon bowl is packed with good-for-you foods, including these key ingredients:

Salmon fillets

You will need two 6-8 ounce salmon fillets, or more if serving more than two people. Always look for wild-caught salmon and seafood!

Brussel sprouts

Brussel sprouts are an all-time personal favorite. I eat them at least once a week, but with a sweet and spicy seasoning is the best way to enjoy them!

Sweet potatoes

You can use cubed sweet potatoes or sliced carrots for this recipe, but I personally love me some roasted sweet potato! 

Coconut aminos

Coconut aminos gives this recipe a sweet, teriyaki-like flavor. It’s irreplaceable! 

Chili flakes

Chili flakes are the ying to the amino’s yang. It’s the spicy to the sweet. If you don’t like spice, feel free to leave the chili flakes out.

30 Minute Sweet & Spicy Salmon Bowl

How to Make a Sweet & Spicy Salmon Bowl

To make this recipe, start by prepping your veggies: wash, dry, and cut.

Preheat your oven to 400F and line a baking sheet with parchment paper. Add all the veggies and season well. Bale for 30 minutes.

While the veggies are in the oven, start with you salmon. To achieve a crispy salmon skin, follow the directions below before cooking. Otherwise, add the cooking fat to a skillet over medium-high heat. Place the salmon fillets (skin-side down) in the skillet and cook for 6-7 minutes, flip, and cook for another 1-2 minutes. Flip back to skin-side down and set aside until the veggies are done. Be careful not to overcook. No one likes dry salmon!

Remove the veggies from the oven. Drizzle the coconut aminos on top and mix well. 

To serve, scoop veggies into a bowl and top it off with a salmon fillet. Enjoy!

The Secret to Crispy Salmon Skin

If you’re like me, you love a good, crispy salmon skin- but only when it’s extra crispy! Here’s what you need to do to make the skin as crispy as can be:

  1. About 30 minutes before cooking, pat the salmon dry with paper towels. Place in a bowl in the fridge for 30 minutes, uncovered. After, pay dry with more paper towels. 
  2. Let the cooking oil and pan get sizzling hot before adding the salmon, skin-side down. I recommend using a cast iron skillet, too.
  3. Sear the salmon, skin-side, on medium-high heat for 5-6 minutes. 

30 Minute Sweet & Spicy Salmon Bowl

30 Minute Sweet & Spicy Salmon Bowl

30 Minute Sweet & Spicy Salmon Bowl

30 Minute Sweet & Spicy Salmon Bowl

Yield: 2 servings

This 30 Minute Sweet & Spicy Salmon Bowl is a quick, easy dinner recipe. It's gluten/dairy free and has the perfect balance of sweet and spice!

Ingredients

  • 12 ounces wild-caught salmon fillet
  • 1 cup halved brussel sprouts
  • 1 cup cubed sweet potato or sliced carrots
  • 1 yellow onion, diced
  • 2 tbs ghee or coconut oil, melted (divided)
  • 1 tsp garlic powder
  • 1/2 tsp sea salt
  • 1/2 tsp chili flakes
  • 1/4 cup coconut aminos

Instructions

  1. Preheat the oven to 400F. Line a baking sheet with parchment paper.
  2. Add the brussel sprouts, onion, and sweet potatoes in a large bowl. Drizzle 1 tbs melted ghee on top and mix well. Pour the veggie mixture on the baking sheet, season with sea salt, chili flakes, and garlic powder. Bake for 30 minutes, flipping halfway through.
  3. When the veggies have about 10 minutes remaining, heat 1 tbs cooking fat in a cast iron skillet over high heat. Reduce heat to medium and carefully place the salmon fillets in the skillet, skin-side down. Season with additional sea salt, garlic powder, and chili flakes.
  4. Cook the salmon for 5-6 minutes (longer for very thick fillets). Turn off the heat, flip the fillets, and let cook for 1-2 minutes. Flip back to skin-side down and set aside. If you prefer to not eat the skin, remove it and discard.
  5. Remove the veggies from the oven. Drizzle coconut aminos over the veggies and mix well.
  6. Transfer the veggies to a bowl, top with salmon, and serve!

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nourishedbykelseynicole

Kelsey, FNTP, CC
Are you a Nutrition Professional who feels overwhe Are you a Nutrition Professional who feels overwhelmed and burdened by running a small business?! 

As a FNTP, who previously ran my own nutritional therapy practice, I know what it’s like to wear many hats. And let’s face it, small business owners can’t do it ALL. 

I‘ve personally experienced the overwhelm that comes with running your own business.

That’s when I decided to change directions and pursue content creation full time. Because I immediately saw the need for content creation in the nutrition sphere. Why?

Because as a nutrition professional, you want to share content that is accurate and original. Who’s better qualified to help you create content than a trained nutrition professional??

See where I’m going here? 🙃

I love combining my two passions: content creation and nutrition. Better yet, I love using these skill sets to better your business!

#nutritionaltherapy
#nutritionaltherapypractitioner
#nourishment
#nourishedoykelseynicole #foodblogging
#functionalhealth #bioindividuality
#holisticnutritionist #foodisfuel #foodismedicine
#hormonehealth #guthealth
#contentcreation #nutritioncontent
#nutritioncontentcreator #contentcreator
As a trained Functional Nutritional Therapy Practi As a trained Functional Nutritional Therapy Practitioner, I have a unique advantage in my work as a Content Creator. 

My #1 goal is to create original, niche-focused, attention-grabbing digital content for my fellow nutrition professionals. 

My skill set includes creating content for the following:
• Social media platforms 
• Blogs
• Email campaigns
• And more!

Do you want more information about how I work 1:1 with nutrition professionals and business wonders? Send me a DM!

#nutritionaltherapy
#nutritionaltherapypractitioner 
#nourishment
#nourishedoykelseynicole #foodblogging 
#functionalhealth #bioindividuality
#holisticnutritionist #foodisfuel #foodismedicine
#hormonehealth #guthealth 
#contentcreation #nutritioncontent #nutritioncontentcreator #contentcreator
Hi, it’s me. I’m still here! 👋🏼 I’ve Hi, it’s me. I’m still here! 👋🏼 

I’ve taken an unintentional (yet, very long) hiatus from this social media account and my blog. But, I’m back for a good while (I think 😅). Here’s what’s been going on lately..

In case you didn’t know, I started my own  business as a Content Creator in 2018, while I was in school at the Nutritional Therapy Association. As a trained FNTP, my niche is specifically holistic health and nutrition. It’s a combination of my two expertise: nutrition + content creation!

As a FNTP with a strong passion for real food + balanced nutrition, I’ve always kept this account as an educational resource for you. And as a fun creative outlet for me, as well!

But, I’m here to say, it’s time for a new direction. As my content creation business continues to grow and as I become more invested as a Content Creator, it only feels right to bring a little bit of my profession to this space! 

So while I still plan to share nutritional tidbits and encouragement, I also want to use this platform as a resource for my content creation business.

Sound good?

If you’re a fellow FNTP or nutrition professional, feel free to reach out for content creation support! 

And, if you’re here for nutritional education, thank you for being here and participating in this awesome community!! 💛

#nutritonaltherapypractitioner #fntp #ntp #functionalnutritionaltherapypractitioner #contentcreator #contentcreation #contentmarketing #contentmarketer #nutritioncontent #nutritionresources
STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON STOP SKIPPING BREAKFAST & DRINKING BLACK COFFEE ON AN EMPTY STOMACH 🛑

*said with grace and love*

Seriously, I spent years sipping on black coffee before eating breakfast. But, not anymore. 

Here’s what happens when you skip breakfast and drink black coffee every morning:
👉🏼 The caffeine (AKA stimulant) spikes your blood sugar levels.
👉🏼 Your body moves into fight-or-flight mode, increasing stress hormones.
👉🏼 A couple hours later, the cravings and yawns kick in, so you binge on sugar and *more* coffee.

And in case you’re thinking, “I seem to feel just fine after drinking black coffee and skipping breakfast,” there’s a good chance your body is living on stress hormones and relies on the caffeine to keep your body functioning. Sorry to be the bearer of bad news 😬

Soooo, what should you do instead for a healthy metabolism & happy hormones?

Eat a balanced breakfast with protein, carbs, and fat, FIRST. Ideally, within an hour of waking up. Then, enjoy a cup of fresh coffee (preferably with high quality cream or milk) ☕️ 

TBH, there’s nothing better than a hot cup of coffee with frothy, raw milk 🤩 what’s your coffee order?

And, yes, my shirt says “you’re the pumpkin to my spice” because ‘tis the season 🎃 *from @hannahmcmorrison 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #blackcoffee #coffeeorder #balancedbreakfast #healthybreakfast
When you’re trying to master the reel game, but When you’re trying to master the reel game, but have a constant shadow 🐾

Good thing he’s the cutest!

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #rhodesianridgeback #rhodie
I eat carbs at every meal! 🍎🥖🥔🫓🥛🍫

Here’s why…

Our bodies NEED carbohydrates for: 
• Physical energy
• Brain power
• Muscle repair and growth
• A healthy gut microbiome
• Metabolic efficiency 
• Healthy digestion 
• AND SO MUCH MORE

This is especially true when you’re exercising and strength training regularly!! 💪🏼

Some of my favorite carb sources are:
• Fresh sourdough bread 
• Sweet potatoes and red potatoes 
• Squash and carrots
• Seasonal fruit 
• Honey and maple syrup 
• Raw milk
• Cassava tortillas and pasta 
• Homemade baked goods with cassava flour
• Dark chocolate 

What are your favorite carbs?! 😋

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #carbs #glutenfreecarbs #healthycarbs #carbsbenefits
As someone who aims to as many real, whole foods a As someone who aims to as many real, whole foods as possible (and always GF), I’ve learned a thing or two about “healthy baking.” Here are the swaps I always make in my baked goods for healthy hormones, metabolism, and tastebuds! 👇🏼

• Grass fed (raw, if possible) butter instead of oil 
• @bobsredmill 1-to-1 GF flour instead of all purpose flour
• Raw sugar, coconut sugar, honey, or maple syrup instead of white sugar 
• Substitute a little bit of the flour with protein powder or collagen (usually about 10% of the total flour)
• Grass fed (raw, if possible) milk > nut milk
• Cassava, oat, or GF blend flour > almond flour

Save this post to refer back to this season! And, happy baking 🧁🍪

PS Get this oldie, but a goodie, Chocolate Zucchini Bread recipe on the blog! 👉🏼 @nourishedbykelseynicole

http://www.nourishedbykelseynicole.com/
#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #glutenfree #glutenfreebaking #healthybaking
Gluten Free Protein Pumpkin Muffins 🧁🎃 Alwa Gluten Free Protein Pumpkin Muffins 🧁🎃

Always a Fall staple in my home! I usually double this recipe to share with others or put the freezer for later 😋

Ingredients:
1 cup all purpose GF flour
1/3 cup vanilla protein powder (I use @naked.protein)
1 tsp baking soda
1/4 tsp baking powder
1+ tbs pumpkin spice 
1 1/4 cup pumpkin
1 pastured egg
1/2 cup maple syrup or honey 
1/4 butter, melted and cooled
1/4-1/2 cup milk of choice (I use raw whole milk)
1/2+ cup dark chocolate chips

Directions:
1. Preheat oven to 450F and grease muffin tin with coconut oil or butter.
2. Add all dry ingredients to a large bowl and mix. Add wet ingredients and mix.
3. Fold in chocolate chips. 
4. Pour into muffin tin. Bake for 5 minutes. Reduce heat to 350F. Bake for 12-15 minutes.

Enjoy!!

*Recipe adapted from @fitmittenkitchen 

http://www.nourishedbykelseynicole.com/
#holisticnutrition #nutritionaltherapypractitioner #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #foodisfuel #foodismedicine #healthyrecipesideas #paleorecipeideas #nutrientdenserecipes #pumpkinmuffins #proteinpumpkinmuffins #glutenfreepumpkinmuffins
5 “healthy” habits that actually cause MORE st 5 “healthy” habits that actually cause MORE stress in the body…

1. Drinking coffee on an empty stomach
2. Working out fasted 
3. Limiting consumption of fruit and natural sugars
4. Opting for “low fat” foods
5. Drinking a gallon of water daily.

All of these habits add excessive stress to the body and can eventually lead to symptoms of burn out and physiological imbalances, like:
PMS
Weight gain
Acne
Insomnia
Chronic fatigue
AND SO MUCH MORE

Sometimes, our bodies need us to intentionally do LESS, not more. If you’re in a constant (physical or mental) state of stress, this means YOU!

Did you know these “healthy” habits could be detrimental to your health? 

http://www.nourishedbykelseynicole.com/
#holistichealing #holisticnutrition #nutritionaltherapy #nutritionaltherapypractitioner #healthyrecipes #paleorecipes #nourishment #nourishedbykelseynicole #foodblogging #paleoblog #functionalhealth #bioindividuality #holisticnutritionist #foodisfuel #foodismedicine #hormonehealth #guthealth #stress #healthyhabits #healthylifestyle
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