NOURISHING BALANCED BOWLS | Easy 1-bowl meals for lunch or dinner

BALANCED BOWL | Blackened Cod with Strawberry Pineapple Salsa (gluten & dairy free)

Today, I’m sharing my Blackened Cod Balanced Bowl with a delicious Strawberry Pineapple Salsa. This is one of my absolute favorite balanced bowl recipes, which is a 1-bowl meal with a healthy ratio of carbs, fats, and proteins.

For more Balanced Bowl recipes, check out this blog post where I share my Savory Breakfast Bowl with Grass-fed Beef Sausage and my Chimichurri Steak and Quinoa Balanced Bowl.

NOURISHING BALANCED BOWLS | Easy 1-bowl meals for lunch or dinner

What I love about balanced bowls is that you can prep most of the ingredients in advance at the beginning of the week as part of your meal prep routine. And, once you’re ready to serve it, just re-heat the portions that need re-heated, add some fresh toppings (i.e. avocado), and ENJOY!

This balanced bowl is 100% gluten free and dairy free. It can be made lower carb by substituting the cilantro rice with cauliflower rice.

Balanced Bowl Recipe Video

BALANCED BOWL | Blackened Cod with Strawberry Pineapple Salsa (gluten & dairy free)

Recipe by Kayla Chandler
3.2 from 9 votes
Course: Lunch, DinnerDifficulty: Medium


Prep time


Cooking time



This balanced bowl is full of flavorful, nutritious foods and can be meal prepped in advanced. It’s gluten free and dairy free.


  • For the Strawberry Pineapple Salsa (8 servings):
  • 2 C. Pineapple, diced (or fresh mango)

  • 2 C. Strawberries, sliced

  • 1/2 C. Red Onion, diced

  • 1/2 C. Green Bell Pepper, de-seeded & chopped

  • 1/2 C. Tomato, de-seeded & diced

  • 1/3 C. Fresh Cilantro, minced

  • 1/2 of a Jalapeno, de-seeded & chopped

  • Zest of 1 Lime

  • 3 Tbsp Lime Juice

  • Sea Salt, to taste

  • For the Cilantro Rice (4 servings):
  • 1 Tbsp Avocado Oil

  • 3/4 C. Dry White Rice (or 4 C. cauliflower rice)

  • 1/2 tsp Garlic, minced

  • 1 1/4 C. Water

  • 1/2 tsp Sea Salt

  • Zest of 1 Lime

  • 1-2 Tbsp Lime Juice

  • 1/3 C. Fresh Cilantro, minced

  • For the Blackened Cod (2 servings):
  • 2 tsp Chili Powder

  • 1/2 tsp EACH of Paprika, Garlic Powder, Sea Salt, & Raw Cane Sugar (or low carb sweetener)

  • 1/4 tsp EACH of Cumin and Onion Powder

  • 1 Tbsp + 1/2 Tbsp Avocado Oil

  • 2 (6 oz) Wild-Caught Cod Filets


  • For the Strawberry Pineapple Salsa:
  • Add all ingredients to a bowl. Toss to combine. Cover and let marinate in the fridge while we prep the other ingredients.
  • For the Cilantro Rice:
  • Add the avocado oil and rice to a skillet over medium heat. Toast the rice until it’s golden in color, stirring constantly to avoid burning. Once the rice is toasted, add the minced garlic and continue to saute for 1 minute.
  • Then, add in all remaining ingredients (except the cilantro). Stir to combine. Bring to a boil. Then, reduce the heat to low-medium, cover skillet with a lid, and let simmer for about 15 minutes or until there’s no excess liquid in the pan. Once done, keep the lid on for 10 minutes. Then, fluff the rice up with a fork and stir in the cilantro.
  • For the Blackened Cod:
  • Preheat oven to 400 F.
  • Add all of the spices to a small bowl and stir to combine. Then, add in 1/2 Tbsp of avocado oil and continue mixing to form a paste-like texture. Rub this seasonings onto 2 cod filets (this mixture is enough to season 2 cod filets).
  • In a skillet over medium heat, add 1 Tbsp of oil. Once the oil is hot, sear the cod on each side for 1-2 minutes. Then, transfer cod to the oven and bake for 10-15 min or until fully cooked through.
  • Balanced Bowl Assembly:
  • Once you’re ready to assemble your balanced bowl, add in 1 serving of the cilantro rice, 1 serving of the strawberry pineapple salsa, 1 blackened cod filet, and 1/4 of an avocado.

Notes & Nutrition

  • Store all leftover ingredients in the refrigerator.
  • NUTRITIONServing Size: 1 bowl Calories: 515kcal Carbohydrates: 39g Protein: 33g Fat: 20g Fiber: 6g Sugar: 9g

Did you make this recipe?

Tag @KaylaJChandler on Instagram and hashtag it with #FeelinFabulous

Like this recipe?

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Looking for More 1-Bowl or 1-Pan Recipes?

Below, I’ve listed some of my favorite 1-bowl and 1-pan recipes for easy meal prepping.


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