Salmon Rice Bowl

(20)

Inspired by the viral TikTok trend, this salmon rice bowl makes for a tasty lunch or dinner. With healthy ingredients like instant brown rice, salmon and veggies, you'll have a flavorful meal in just 25 minutes.

Active Time:
15 mins
Total Time:
25 mins
Servings:
2
Nutrition Profile:

Nutrition Notes

Is Salmon Healthy?

Salmon has many amazing health benefits. A 4-ounce cooked portion of wild salmon gives you a whopping 25 grams of protein, 2.2 g of heart-healthy omega-3s and more than a day's worth of vitamin B12, according to the United States Department of Agriculture (USDA). Salmon also has the antioxidant astaxanthin—hence, its deep orange color—and an array of vitamins and minerals, including iodine, potassium and selenium. Per the USDA, sockeye salmon is also an excellent source of vitamin D, providing 60% of this vital nutrient in a 4-ounce cooked serving.

Does This Recipe Have Fiber?

Yes, thanks mostly to the fiber in the brown rice and avocado, one bowl will give you about 6 g of fiber, which is about 21% of your day's worth.

Can I Swap the Rice for Quinoa?

Sure! By doing so, you'll add over 3 g of protein and 2.5 g of fiber to this dish.

Tips from the Test Kitchen

How to Shop for Salmon

When shopping for salmon, the options can vary based on the specific species and where it came from. Wild-caught salmon is typically from the Pacific and is deeper in color, leaner and more expensive. Different species are fished depending on the time of year, and common varieties include king and sockeye. Farmed Atlantic salmon is widely available, higher in fat and less expensive. When buying farmed salmon, look for salmon raised in land- or tank-based systems, which are better for the environment than most traditional open-net farms. Canned wild salmon is also a great option and is ready to eat.

What Type of Rice Can I Use?

We use instant brown rice for added fiber, plus it's quick and easy to prepare. Quick-cooking or instant brown rice is typically ready in 5 to 10 minutes. Be sure to cook according to the instructions on the package. Feel free to make regular brown rice on the stovetop or in an Instant Pot. Looking for a low-carb option? Try swapping in cauliflower rice in place of brown rice.

What Type of Kimchi Can I Use?

Kimchi is a healthy fermented food that dates back to the 12th century and is said to be the most important traditional fermented food in Korea. There are many variations of kimchi. It's easy to make your own kimchi with napa cabbage, cucumbers or mustard greens, but it's also widely available at many grocery stores. Feel free to use your favorite store-bought kimchi of any variety.

overhead view a bowl with cucumbers and sauce, another bowl of green onions and sauce, and kimchi in a bowl

Brie Goldman

Frequently Asked Questions

What Should I Do with the Nori?

Serve the nori (roasted seaweed) alongside the salmon rice bowl. Place a sheet of nori on top of the salmon rice. With a pair of chopsticks, scoop up the nori with salmon rice and eat! You can also spoon some of the salmon rice onto the nori and make small wraps. If you prefer, the nori can be crushed and sprinkled on top of the salmon rice bowl for garnish.

Additional reporting by Carrie Myers and Jan Valdez

overhead view of all ingredients on a countertop

Brie Goldman

Ingredients

  • 4 ounces salmon, preferably wild

  • 1 teaspoon avocado oil

  • teaspoon kosher salt

  • 1 cup instant brown rice

  • 1 cup water

  • 2 tablespoons mayonnaise

  • 1 ½ teaspoons Sriracha

  • 1 ½ teaspoons 50%-less-sodium tamari

  • 1 teaspoon mirin

  • ½ teaspoon freshly grated ginger

  • ¼ teaspoon crushed red pepper

  • teaspoon kosher salt

  • ½ ripe avocado, chopped

  • ½ cup chopped cucumber

  • ¼ cup spicy kimchi

  • 12 (4 inch) sheets nori (roasted seaweed)

Directions

  1. Preheat oven to 400ºF. Line a small rimmed baking sheet with foil. Place salmon on the prepared pan. Drizzle with oil; season with salt. Bake until the salmon flakes easily with a fork, 8 to 10 minutes.

    2 fillets on foil with a fork flaking the cooked salmon

    Brie Goldman

  2. Meanwhile, combine rice and water in a small saucepan; cook according to package directions. Mix mayonnaise and Sriracha in a small bowl; set aside. Whisk tamari, mirin, ginger, crushed red pepper and salt in another small bowl; set aside.

    one bowl with sriracha mayo, another bowl with tamari mixture with a hand whisking it

    Brie Goldman

  3. Divide the rice between 2 bowls. Top with salmon, avocado, cucumber and kimchi. Drizzle with the tamari mixture and the mayonnaise mixture. Mix the bowls, if desired, and serve with nori.

    Salmon Rice Bowl

    Brie Goldman

Equipment

Small rimmed baking sheet

Originally appeared: EatingWell.com, April 2022

Nutrition Facts (per serving)

481 Calories
25g Fat
47g Carbs
18g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 1 bowl
Calories 481
% Daily Value *
Total Carbohydrate 47g 17%
Dietary Fiber 6g 21%
Total Sugars 3g
Added Sugars 1g 2%
Protein 18g 36%
Total Fat 25g 32%
Saturated Fat 4g 20%
Cholesterol 37mg 12%
Vitamin A 1177IU 24%
Vitamin C 14mg 16%
Vitamin D 1IU 0%
Vitamin E 2mg 13%
Folate 94mcg 24%
Vitamin K 45mcg 38%
Sodium 687mg 30%
Calcium 41mg 3%
Iron 2mg 11%
Magnesium 101mg 24%
Potassium 747mg 16%
Zinc 2mg 18%
Vitamin B12 2mcg 83%
Omega 3 2g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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