Salmon Bowl – Healthy Rice Bowl with Avocado
Flaked salmon over brown rice with edamame, avocado, and sesame dressing.
Salmon Bowl – Healthy Rice Bowl with Avocado
Flaked salmon over brown rice with edamame, avocado, and sesame dressing.
Nutrition Per Serving
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Ingredients
- 300 g Salmon fillet
- 160 g dry Brown rice
- 100 g shelled Edamame
- 1 Avocado
- ½ sliced Cucumber
- 2 tbsp Soy sauce
- 1 tsp Sesame oil
- 1 tbsp Rice vinegar
- 1 tsp Sesame seeds
Instructions
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1
Cook the rice
Cook 160g brown rice according to package directions (about 40 minutes). For extra flavor, cook in vegetable broth instead of water. Fluff with a fork when done.
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2
Cook the salmon
Season a 300g salmon fillet with salt and pepper. Bake at 200°C for 12-14 minutes or pan-sear skin-side down for 4 minutes, flip, and cook 3 more minutes. Let rest, then flake into large chunks.
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3
Prepare toppings
Shell 100g edamame (frozen is fine — microwave 2 minutes). Slice 1 avocado. Slice ½ cucumber into thin rounds. These fresh toppings contrast beautifully with the warm salmon and rice.
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4
Make the dressing
Whisk 2 tbsp soy sauce, 1 tsp sesame oil, and 1 tbsp rice vinegar. This simple 3-ingredient dressing is the same one used in poke restaurants.
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5
Assemble the bowls
Divide rice between two bowls. Arrange salmon chunks, edamame, avocado, and cucumber on top. Drizzle with dressing and sprinkle with sesame seeds. Serve immediately.
Notes
- • Flake the salmon into large chunks rather than shredding for the best texture.
- • Cook rice in broth instead of water for extra flavor.
- • Slice avocado fresh when assembling — it browns quickly.
- • Toasted sesame seeds add nutty flavor and crunch.
- • A squeeze of lime juice before serving brightens everything.
Healthy Salmon Rice Bowl
This salmon bowl is restaurant-quality food made at home in 25 minutes. Flaked salmon over brown rice with edamame, avocado, and a simple soy-sesame dressing — it's the kind of meal that makes you feel good eating it. With 34g of protein and omega-3 fatty acids, it's as nutritious as it is delicious.
Bowl Meals: The Smart Format
Bowl meals work because they're balanced by design — a base, a protein, vegetables, healthy fats, and a sauce. Once you master the formula, you can create infinite variations without a recipe.
Variations
Feel free to change up this recipe and make it your own:
- Poke-style: Use raw sushi-grade salmon cubes instead of cooked for an authentic poke bowl.
- Spicy salmon: Mix flaked salmon with sriracha mayo before adding to the bowl.
- Teriyaki bowl: Glaze the salmon with teriyaki sauce while cooking.
Storage
Store salmon and rice for up to 3 days refrigerated. Keep avocado and dressing separate. Add fresh avocado when eating.
Frequently Asked Questions
How many calories are in a salmon bowl?
About 520 calories per serving with 34g protein, 48g carbs, and 22g fat. It's a complete, balanced meal with omega-3 fatty acids from the salmon.
Can I use canned salmon?
Yes. Canned salmon is more affordable and still nutritious. Drain well, remove any skin/bones, and flake into chunks. It saves 15 minutes of cooking time.
Is a salmon bowl healthy?
Very. Salmon provides omega-3 fatty acids and protein, brown rice provides fiber, edamame adds plant protein, and avocado provides healthy fats. It hits all the nutritional bases.
What can I substitute for brown rice?
White sushi rice for a more traditional poke-style bowl, quinoa for extra protein, or cauliflower rice for low-carb. Each option changes the texture and macros.
Can I meal prep this bowl?
Yes. Store salmon and rice together, keep avocado and dressing separate. Slice avocado fresh to prevent browning. Keeps 3 days refrigerated.
Did you make this recipe?
Please let us know how it turned out for you! Share a picture on Instagram with the hashtag #aimealplan.
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