Healthy Recipes Main Dishes Grain Main Dishes Grain Bowls Salmon Rice Bowl 4.6 (20) 12 Reviews 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. By Mila Clarke Mila Clarke Mila Clarke Buckley is an author, speaker, diabetes advocate and founder of HangryWoman.com. Hangry Woman aims to take away the shame and stigma that comes with a diabetes diagnosis and covers topics like diabetes management, cooking and self-care from the perspective of someone living with the chronic condition. Mila lives in Houston, Texas with her husband and two pups. EatingWell's Editorial Guidelines Updated on March 28, 2024 Reviewed by Dietitian Elizabeth Ward, M.S., RDN Reviewed by Dietitian Elizabeth Ward, M.S., RDN Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life. EatingWell's Editorial Guidelines Tested by Learn more about our food philosophy and nutrition parameters." tabindex="0" data-inline-tooltip="true"> EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Active Time: 15 mins Total Time: 25 mins Servings: 2 Nutrition Profile: Nut-Free Dairy-Free Gluten-Free Jump to Nutrition Facts 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. 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 Brie Goldman Ingredients 4 ounces salmon, preferably wild 1 teaspoon avocado oil ⅛ 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 ⅛ teaspoon kosher salt ½ ripe avocado, chopped ½ cup chopped cucumber ¼ cup spicy kimchi 12 (4 inch) sheets nori (roasted seaweed) Directions 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. Brie Goldman 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. Brie Goldman 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. Brie Goldman Equipment Small rimmed baking sheet Originally appeared: EatingWell.com, April 2022 Rate It Print Nutrition Facts (per serving) 481 Calories 25g Fat 47g Carbs 18g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved