High Protein Salmon Rice Bowl

Name: High Protein Salmon Rice Bowl
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 2 servings
Ingredients: 1 cup cooked brown rice; 200g fresh salmon fillet; 1 tablespoon soy sauce; 1 teaspoon sesame oil; 1 small cucumber, thinly sliced; 1 ripe avocado, sliced; 1 tablespoon sesame seeds, toasted; 2 green onions, chopped; Salt and pepper to taste

Highlighted under: Everyday Healthy Meals Recipes

I love preparing this High Protein Salmon Rice Bowl because it's not only delicious but also incredibly nutritious. Every time I make it, I’m amazed by how the flavors meld together, creating a dish that's both satisfying and healthy. With the richness of salmon and the heartiness of rice, this bowl is perfect for any meal of the day. It’s quick to whip up on busy nights, and the vibrant colors and textures make it incredibly appealing. Plus, it's an excellent way to incorporate more protein into our diet!

Created by

Jessica Brown

Last updated on 2026-02-01T16:45:35.999Z

When I first tried making a salmon rice bowl, I was skeptical about how the ingredients would come together. However, I was pleasantly surprised by the delightful combination of flavors. The seasonings bring out the natural richness of the salmon while the rice serves as a perfect, neutral base. I've found that toasting the sesame seeds before adding them not only enhances the texture but also elevates the overall flavor.

This dish is not just satisfying; it’s also packed with protein and good fats that keep me energized throughout the day. I've experimented with different vegetables and find that a mix of crunchy cucumbers and creamy avocado adds a wonderful balance to the bowl. Each time, I discover new combinations that keep things fresh and exciting!

Why You'll Love This Recipe
Packed with protein to fuel your day
Customizable with your favorite veggies
Quick and easy for busy weeknights

Perfecting the Salmon

When preparing the salmon for this rice bowl, it’s important to cook it just right for optimal flavor and texture. I usually recommend setting your heat to medium, ensuring the pan is preheated adequately, which will help the salmon sear beautifully. You should look for a golden-brown crust, typically achieved in about 4 minutes per side. If you prefer your salmon medium-rare, aim for a slightly translucent center, while a well-done piece should flake easily.

Another great tip is to let the salmon rest after cooking. This allows the juices to redistribute, resulting in a more moist and flavorful bite. Letting it rest for about 3-5 minutes will also make slicing it easier, ensuring it maintains its structure when you add it to the bowl.

Build Your Bowl

The beauty of this rice bowl lies in its customizable nature. While I love the combination of salmon, avocado, and cucumber, you can mix and match ingredients based on your preferences or what you have on hand. For instance, adding cooked edamame or shredded carrots can enhance the texture and nutritional profile. Just remember to keep the ratios balanced so that no single flavor overpowers the others.

Timing and assembly are crucial. Start with the warm, cooked brown rice as your base; it should be steamy and fluffy to help melt the avocado slightly when layered on top. When arranging the ingredients, place the salmon at the center for a beautiful presentation, ensuring your colorful veggies are artfully arranged around it.

Serving Suggestions

To elevate this High Protein Salmon Rice Bowl, consider serving it with a side of pickled ginger or wasabi for an added kick. These accents not only enhance flavor but also add a delightful contrast to the dish. Additionally, pairing it with a light miso soup can create a wholesome meal that feels satisfying without being heavy.

If you're meal-prepping, this bowl holds up remarkably well in the fridge for up to 3 days. Just make sure to keep the toppings separate until you are ready to enjoy it to prevent the avocado from browning. The rice can be reheated on the stovetop or microwave, though I prefer using a little splash of water in a covered pan for even steaming.

Ingredients

Gather these ingredients to create the perfect High Protein Salmon Rice Bowl:

Ingredients

1 cup cooked brown rice
200g fresh salmon fillet
1 tablespoon soy sauce
1 teaspoon sesame oil
1 small cucumber, thinly sliced
1 ripe avocado, sliced
1 tablespoon sesame seeds, toasted
2 green onions, chopped
Salt and pepper to taste

Feel free to add any additional toppings you enjoy, such as seaweed or pickled ginger!

Instructions

Follow these simple steps to assemble your rice bowl:

Prepare the Salmon

Heat sesame oil in a pan over medium heat. Season the salmon fillet with salt and pepper, and cook for about 4 minutes on each side, or until cooked to your preference. Remove from heat and let it rest for a few minutes.

Assemble the Bowl

In a bowl, place the cooked brown rice as the base. Top it with the cooked salmon, sliced cucumber, and avocado.

Finish with Ingredients

Drizzle soy sauce over the top, sprinkle with toasted sesame seeds, and garnish with chopped green onions.

Enjoy your high protein meal that is not only delicious but also beautifully presented!

Pro Tips

For an extra kick, consider adding a splash of sriracha or a squeeze of lime juice over the bowl.

Storage and Reheating Tips

When storing leftovers, consider using an airtight container to keep your bowl fresh. It’s best to separate the salmon and veggies from the rice to maintain the textures, especially the avocado's creaminess. You can also store the salmon in a different container, which will help it retain its flavor and moisture when reheated.

To reheat the rice, place it in a microwave-safe bowl with a sprinkle of water to create steam. Cover with a damp paper towel and microwave in short intervals, stirring occasionally, until heated through. For salmon, a quick sear in a hot pan for about 1-2 minutes on each side can rejuvenate its flavor without compromising its texture.

Ingredient Substitutions

If you're looking to swap out ingredients, quinoa or cauliflower rice can work nicely if you want a lower-carb option instead of brown rice. Both provide a different texture but will still hold up well under the salmon and veggies. For a vegetarian alternative, grilled tofu covers both protein and texture in a similar manner to salmon.

For the sauce, tamari can be used as a gluten-free alternative to soy sauce, maintaining the umami punch needed in the bowl. Additionally, if sesame oil isn't available, a light olive oil can substitute, though it will slightly alter the flavor profile.

Questions About Recipes

→ Can I use canned salmon instead?

Yes, canned salmon is a great alternative! Just be sure to drain it well and consider adding it at room temperature.

→ What can I substitute for brown rice?

You can use quinoa, cauliflower rice, or white rice if you prefer.

→ Is this dish gluten-free?

Yes, as long as you use a gluten-free soy sauce, this dish can be gluten-free.

→ How can I store leftovers?

Store the assembled bowl in an airtight container in the fridge for up to 2 days. Reheat the salmon gently.