High Protein Salmon Rice Bowl

Name: High Protein Salmon Rice Bowl
Prep time: 15 min
Cook time: 10 min
Total time: 25 min
Yield: 2 servings
Ingredients: 1 cup brown rice; 1 cup water; 200g sushi-grade salmon, diced; 1 tablespoon soy sauce; 1 tablespoon sesame oil; 1 cup mixed vegetables (carrots, bell peppers, broccoli); 2 green onions, sliced; 1 tablespoon sesame seeds; 2 tablespoons olive oil; 1 tablespoon lemon juice; 1 teaspoon honey; Salt and pepper to taste

Highlighted under: Fresh Health Kitchen

I absolutely love making this High Protein Salmon Rice Bowl because it’s both nutritious and incredibly satisfying. The blend of fresh ingredients packs a flavorful punch while keeping my protein intake high. When I’m craving something light yet filling, this bowl is my go-to. The combination of tender salmon, perfectly cooked rice, and vibrant veggies comes together in just a few minutes, making it an ideal meal for busy weeknights or a wholesome lunch. Plus, it’s a great way to impress guests without spending hours in the kitchen!

Created by

Talia Preston

Last updated on 2026-02-01T18:09:36.182Z

When I first tried this High Protein Salmon Rice Bowl, I was amazed at how satisfying and wholesome it tasted. Each bite bursts with flavor, especially with the zesty dressing I whip up. The secret lies in the marination of the salmon, which I recommend doing for at least 15 minutes to let the flavors penetrate. It transforms simple ingredients into a gourmet experience every time!

Using sushi-grade salmon is key; not only does it taste incredible, but it also brings an excellent source of omega-3 fatty acids. I pair it with brown rice for added fiber and nutrients. This bowl has quickly become one of my favorite staples for meal prep and family dinners, and I'm sure it will be for you too!

Why You Will Love This Recipe
Packed with protein to fuel your day
Fresh ingredients that bring a vibrant flavor
Quick and easy to prepare—perfect for busy schedules

Understanding the Ingredients

The choice of sushi-grade salmon is crucial for this High Protein Salmon Rice Bowl. It not only enhances the flavor profile but also ensures safety when eating raw fish. Look for vibrant, clear-cut pieces that have no fishy odor. Fresh salmon should have a slightly sweet, briny scent. If sushi-grade salmon isn’t available, you can substitute with a cooked option, such as pan-seared or grilled salmon, which will also provide ample protein.

Brown rice serves as the hearty base of this bowl, offering a nutty flavor and a chewy texture that pairs perfectly with the tender salmon. Cooking brown rice may take longer than white rice, around 40 minutes, but it’s well worth the wait. If you’re short on time, consider using pre-cooked or quick-cook brown rice available at most grocery stores—they’ll save you valuable minutes while still delivering nutritious benefits.

Perfecting the Cooking Techniques

Marinating the salmon in soy sauce and sesame oil not only infuses it with flavor but also helps in achieving a deeper, richer taste. A minimum of 15 minutes is recommended for marination, but if you have additional time, letting it sit for up to an hour enhances the umami flavor. Just be cautious not to over-marinate, as this can lead to a mushy texture.

When sautéing the mixed vegetables, aim for vibrant colors and a tender crisp texture. Overcooking can lead to a soggy mess, so keep an eye on the veggies and stir frequently. Cooking them for about 3-5 minutes should yield bright, tender-crisp results. For a twist, you might add asparagus or snap peas to the mix, which would contribute additional crunch and depth to the dish.

Ingredients

For the Rice Bowl

1 cup brown rice
1 cup water
200g sushi-grade salmon, diced
1 tablespoon soy sauce
1 tablespoon sesame oil
1 cup mixed vegetables (carrots, bell peppers, broccoli)
2 green onions, sliced
1 tablespoon sesame seeds

For the Dressing

2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon honey
Salt and pepper to taste

Instructions

Preparation Steps

Cook the Rice

In a saucepan, combine brown rice and water. Bring to a boil, then reduce heat to low and cover. Cook for about 40 minutes or until water is absorbed and rice is tender.

Prepare the Salmon

In a bowl, mix diced salmon with soy sauce and sesame oil. Let it marinate for at least 15 minutes.

Sauté the Veggies

While the salmon marinates, heat a pan over medium heat. Add mixed vegetables and sauté for 3-5 minutes until tender.

Make the Dressing

In a small bowl, whisk together olive oil, lemon juice, honey, salt, and pepper.

Assemble the Bowl

Once the rice is cooked, divide it into serving bowls. Top each with marinated salmon, sautéed vegetables, and a sprinkle of green onions and sesame seeds. Drizzle with the dressing before serving.

Pro Tips

For added flavor, consider using a rice cooker for perfectly cooked rice every time. You can also customize the vegetables based on your preferences or seasonality.

Storage and Meal Prep

This High Protein Salmon Rice Bowl is great for meal prep. After cooking, divide the components into airtight containers and store them in the refrigerator for up to three days. Keep the dressing separate until you’re ready to serve—this will prevent the rice and veggies from becoming soggy.

If you want to make this dish ahead of time, consider cooking the rice and vegetables in advance. You can prepare the salmon in advance, too, but for optimal freshness and flavor, it’s best to marinate it right before you plan to eat. Just give it 15 minutes to soak in those flavors before assembling your bowl.

Serving Suggestions and Variations

For added freshness, top your salmon rice bowl with thinly sliced avocado or a dollop of Greek yogurt. Both options provide creaminess that beautifully balances the flavors. You can also sprinkle some pickled ginger on top for an extra zing, which complements the richness of the salmon.

Feel free to customize the bowl according to your dietary preferences. For a lower-carb version, substitute brown rice with cauliflower rice. If you're vegan or vegetarian, tofu or tempeh marinated in the same soy-sesame mixture makes for an excellent alternative while maintaining the protein content.

Questions About Recipes

→ Can I use other types of fish?

Absolutely! You can substitute with tuna, mackerel, or any fish of your choice, adjusting the marinade accordingly.

→ How can I make this vegetarian?

Replace the salmon with tofu or tempeh, and ensure to use a vegetarian-friendly soy sauce.

→ Can I prepare this bowl in advance?

Yes! You can prepare the rice, fish, and veggies ahead of time; just store them separately in the fridge and assemble before serving.

→ Is this dish gluten-free?

If you use gluten-free soy sauce, this recipe can be made gluten-free as well.