View from rear of oven of tray of salmon fillets and man in gray button-up shirt with hands in oven gloves.

(Image credit: monkeybusinessimages / iStock / Getty Images Plus)

Serves

Nutrition Per Portion	RDA
Calories	385 Kcal	19%
Fat	21 g	30%
Saturated Fat	1 g	5%
Carbohydrates	18 g	7%
Protein	34 g	68%

By Lou Mudge

published 17 January 2025

in Recipes

Quick hot lunches are vital to get you through a day of working from home, but there are a few things you should consider for maximum satiety, brain fuel and, of course, enjoyment.

I spoke to a registered dietitian and the lead nutritionist for ButcherBox, Amy Shapiro, who advised that the first thing your lunch needs is protein. “Set up your plate for success with 4-5 oz of lean protein, plants and healthy fats,” she says. “This is a sure-fire way to optimize your energy and ensure your body is receiving the nutrients it needs.”

“Omitting protein from lunch often leads to lower satiety, which means you may get hungry sooner,” says Shapiro. Plus, without adequate protein at lunch, blood sugar may be more volatile, which can cause headaches, cravings, mood swings and fatigue.

I also like this recipe because it includes 4g of fiber and the salmon provides essential fatty acids such as omega 3.

Baked salmon over cauliflower rice

Method

Preheat the oven to 400℉. Place the salmon on a prepared baking pan and drizzle with 1tsp olive oil. Sprinkle with salt, pepper, and any additional seasonings.
Bake skin-side down for 8 minutes.
While the salmon cooks, place the frozen cauliflower in a microwave-safe bowl and heat on high for 3 minutes. Stir halfway through. You could alternatively, sautee in a pan with olive oil (this just means more dishes to clean).
Remove rice from the microwave and drizzle with the remaining olive oil, salt, and pepper.
Remove the salmon from the oven, let it rest for 2 minutes and then serve on top of the cauliflower rice.
Squeeze lemon as desired and dig in.

Ingredients

5oz salmon
2tsp olive oil
½ lemon
2 cups cauliflower rice (frozen)
Salt and pepper
Any additional seasonings (optional)

Amy Shapiro

Lead nutritionist at ButcherBox. Amy Shapiro is the founder and CEO of Real Nutrition, a NYC-based private practice dedicated to guiding clients to optimal nutrition, weight and overall wellness. With more than 15 years of experience, she is internationally recognized for her individualized, lifestyle-focused approach, which integrates realistic food plans, smart eating habits and active living.

Lou Mudge is a Health Writer at Future Plc, working across Fit&Well and Coach. She previously worked for Live Science, and regularly writes for Space.com and Pet's Radar. Based in Bath, UK, she has a passion for food, nutrition and health and is eager to demystify diet culture in order to make health and fitness accessible to everybody.

Multiple diagnoses in her early twenties sparked an interest in the gut-brain axis and the impact that diet and exercise can have on both physical and mental health. She was put on the FODMAP elimination diet during this time and learned to adapt recipes to fit these parameters, while retaining core flavors and textures, and now enjoys cooking for gut health.