Salmon Bowls
This dish looks beautiful, and you can impress your friends and family with how delicious it is for how quick and easy it is to throw together. Feel free to add your favorite toppings—I also like edamame, pickled radish or red onion (or pickled anything), kimchi, green onion, shredded cabbage, and shredded carrot. I treat this as a fridge-clean-out meal if I’ve got veggies that are on their way out.
~ Camilla
Harlan’s Food For Thought
This meal is high in protein and has a good balance of complex carbohydrates and healthy fats.
Macronutrients content for the entire meal:
Calories: 1,440
Protein: 100g
Fat: 84g
Carbohydrate: 70g
Exact macros and calories will vary based on portion size.
Whenever possible, try to use wild-caught salmon instead of farmed salmon. The fat content in wild fish is significantly higher in Omega-3 fatty acids, which are protective of the heart and are also anti-inflammatory. Salmon is one of the highest natural sources of DHA and LPA, two essential Omega-3 fatty acids. The term “essential” means that we only get them through food or supplementation, as our body doesn’t manufacture them.
Salmon is also a great source of the mineral selenium and vitamin B12.
Wild-caught fish is generally more expensive, but the nutrient profile and flavor are always superior to farmed fish. Your health is worth the few extra bucks!
~ Harlan Wolff, Registered Nurse and Clinical Educator
Salmon Bowls
Serves: 2-3
Prep Time: 10 minutes
Cook Time: 15-20 minutes
Total Time: 25-30 minutes
Ingredients:
1 cup brown rice
1 lb salmon
1-2 tbsp avocado oil
1 avocado
1 cucumber
For the Sauce:
3 tbsp soy sauce, tamari, or liquid aminos (I use liquid aminos; they’re not for everyone, but I love them, and we're a gluten-free household)
3 tbsp rice vinegar
2 tsp honey (I used hot honey, but regular works just as well)
2 cloves garlic, grated
1 thumb of fresh ginger, grated
For the Spicy Mayo:
1/3 cup mayonnaise
2 tsp sriracha
Optional Garnish:
Sesame seeds or furikake
Instructions:
Cook the Rice: Cook the brown rice according to the package instructions. I’m not a fan of cooking rice, so I like to use the frozen Trader Joe’s bags. Plus, it makes this meal super quick to make!
Make the Sauce:
In a bowl, combine the liquid aminos, rice vinegar, honey, grated garlic, and grated ginger.
Prepare the Spicy Mayo:
In a separate bowl, mix the mayonnaise and sriracha to your taste.
Slice the Veggies:
Slice the cucumber and avocado.
Cook the Salmon: Heat the avocado oil in a large pan over medium-high heat until hot and shimmering. Cook the salmon, skin side up, until golden and crisp, about 4 minutes.
Flip and Sauce: Carefully flip the fillets and reduce the heat to medium. Add the sauce to the pan and cook for 4 to 5 minutes more. The sauce will thicken up—stir it and spoon it over the fish as it finishes cooking.
Microwave the Rice: If you're opting for the frozen rice packets, now's the time to prepare them. Since they only take three minutes to steam, I do this just as the salmon finishes cooking.
Assemble the Bowls:
In each bowl, add a serving of rice, top with the salmon, spoon any extra sauce from the pan over the fish, and add the cucumber and avocado. Finish with a drizzle of spicy mayo and a sprinkle of sesame seeds or furikake, if desired.
Enjoy!