In 2021, Emily Mariko’s salmon rice bowl video went viral on TikTok, amassing over 70 million views. This simple yet delicious dish sparked a culinary trend that continues to captivate food enthusiasts worldwide.
But the popularity of salmon bowls isn’t just about social media hype – it’s rooted in the growing awareness of the health benefits associated with this nutrient-dense fish.
Several studies have found that eating more salmon and other types of seafood could help reduce several markers of inflammation.1 With such compelling health benefits, it’s no wonder that salmon bowls have become a staple in many health-conscious households.
Why Salmon Should Be Your Go-To Protein
Salmon is not just delicious; it’s also a nutritional powerhouse. Here are some key reasons to incorporate salmon into your diet:
Rich in Omega-3 Fatty Acids
Salmon is one of the best sources of EPA and DHA, two types of omega-3s that are crucial for brain and heart health.
High-Quality Protein
A 3.5-ounce serving of salmon provides about 22 grams of protein, making it an excellent choice for muscle maintenance and growth.
Vitamin D Boost
Salmon is one of the few natural food sources of vitamin D, essential for bone health and immune function.
Antioxidant Properties
Salmon contains astaxanthin, a powerful antioxidant that may help reduce the risk of heart disease and boost skin health.
Customizing Your Salmon Bowl for Different Diets
Our basic salmon rice bowl recipe is versatile and can be adapted to suit various dietary needs:
- Keto/Low-Carb: Replace the rice with cauliflower rice or a bed of mixed greens.
- Gluten-Free: Ensure all sauce ingredients are certified gluten-free.
- Paleo: Use cauliflower rice and replace soy sauce with coconut aminos.
- Mediterranean Diet: Add extra vegetables like tomatoes and olives, and drizzle with olive oil.
Perfect Pairings for Your Salmon Bowl
Enhance your salmon bowl experience with these complementary sides:
- Miso soup for a warming, umami-rich starter
- Pickled ginger for a palate-cleansing bite
- A crisp green salad with a light vinaigrette
- Roasted seaweed snacks for added crunch and minerals
Tips for Perfect Salmon
Don’t Overcook: Salmon is best when it’s just cooked through and still moist. Overcooked salmon can be dry and less appetizing.
Sustainable Choices: Look for wild-caught Alaskan salmon or responsibly farmed options to make an environmentally friendly choice. The Monterey Bay Aquarium’s Seafood Watch program is a great resource for finding sustainable seafood options.
Fresh vs. Frozen: Don’t shy away from frozen salmon. It’s often frozen right after catching, preserving its freshness. Just make sure to thaw it properly in the refrigerator before cooking.
Marinade Magic: For extra flavor, try marinating your salmon before cooking. A simple mixture of soy sauce, ginger, and garlic can add a delicious twist.
Super Simple Salmon Bowl
Ingredients
Salmon
- 1 lb skinless salmon fillet
- Salt and pepper to taste
- 1 tbsp olive oil
Bowl Components
- 2 cups cooked white rice
- 1 avocado sliced
- 1 cucumber thinly sliced
- 1 cup cherry tomatoes halved
- 4 cups baby spinach
- 1 tbsp sesame seeds for garnish
Lemon Dressing
- 1/4 cup olive oil
- 2 tbsp lemon juice
- 1 tsp Dijon mustard
- 1/2 tsp honey
- Salt and pepper to taste
Instructions
- Season the salmon fillet with salt and pepper on both sides.
- Heat olive oil in a large skillet over medium-high heat. Add the salmon and cook for 4-5 minutes per side, until cooked through and easily flaked with a fork. Remove from heat and let cool slightly, then break into large chunks.
- In a small bowl, whisk together the olive oil, lemon juice, Dijon mustard, honey, salt and pepper until emulsified.
- Assemble the bowls: Divide the rice between 4 bowls. Top each with baby spinach, avocado slices, cucumber slices, cherry tomatoes and flaked salmon.
- Drizzle the lemon dressing over the bowls and sprinkle with sesame seeds. Serve immediately.
Nutrition
Source:
1. Science Direct
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Davin is a jack-of-all-trades but has professional training and experience in various home and garden subjects. He leans on other experts when needed and edits and fact-checks all articles.