What should I know about shopping for wild salmon vs. farm-raised?

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.

How should I store and reheat Salmon Rice Bowls?

Keep the rice, fish, tamari mixture and mayonnaise mixture separate in airtight containers until you're ready to assemble. If properly stored, the ingredients should be good for about 3 days. You can reheat the assembled bowls in the microwave for about 2 minutes.

What should I do with 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.

What should I serve with salmon rice bowls?

You don't need to add side dishes for this recipe—the entire meal is in one bowl. However, you could serve it with rolls to capture the flavorful sauce at the bottom of the bowl. If you want to make your own, try our healthier version of the classic Parker House Rolls , Slow-Cooker Honey Whole-Wheat Rolls or Spicy Seeded Rolls .

Salmon Rice Bowl

Name: Salmon Rice Bowl
Total time: 25 min
Ingredients: 4 ounces salmon, preferably wild; 1 teaspoon avocado oil; 0.125 teaspoon kosher salt; 1 cup instant brown rice; 1 cup water; 2 tablespoons mayonnaise; 1.5 teaspoons Sriracha; 1.5 teaspoons 50%-less-sodium tamari; 1 teaspoon mirin; 0.5 teaspoon freshly grated ginger; 0.25 teaspoon crushed red pepper; 0.125 teaspoon kosher salt; 0.5 ripe avocado, chopped; 0.5 cup chopped cucumber; 0.25 cup spicy kimchi; 12 (4 inch) sheets nori (roasted seaweed)

Active Time:

15 mins

Total Time:

25 mins

Servings:

2

Nutrition Profile:

Nut-Free Dairy-Free Gluten-Free

Jump to Nutrition Facts

This Salmon Rice Bowl is an easy way to get a tasty nutritious meal on the table in a snap. Omega-3-rich salmon is simply seasoned and baked then sits atop a fiber-filled bowl of brown rice. Creamy avocado, crisp cucumber and probiotic-filled kimchi join the party. The whole shebang gets a flavorful drizzle of creamy sauce that has warm umami undertones from tamari, mirin and ginger plus spicy notes from Siracha and crushed red pepper. Keep reading for our expert tips, including which rice to use to cut down on kitchen time.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!

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.
Looking for a low-carb option to rice? Try swapping cauliflower rice for brown rice.
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.

Nutrition Notes

Salmon provides protein, omega-3s, vitamin B12, iodine, potassium and selenium. Sockeye salmon has vitamin D, too. The antioxidant astaxanthin gives salmon its deep orange color. Regularly eating salmon may reduce inflammation and support heart and brain health.
Brown rice adds fiber and complex carbohydrates to this dish. If you're not sold on the chewier texture and nuttier flavor of brown rice and prefer white rice, that's okay. You'll still get many of the same nutrients, just in smaller quantities. You could also use a different whole grain in this bowl—like quinoa or farro.
Avocado brings more fiber and healthy fats to this rice bowl. Regularly eating avocados may help reduce inflammation, protect your heart and brain and support a healthy weight. The fiber in avocados feed your beneficial gut bacteria, helping them to thrive.
The probiotics in kimchi nosh on the fiber in the brown rice, avocado and cabbage (that the kimchi is made from), which helps them create a healthy microbiome. Cabbage is loaded with antioxidants to help reduce inflammation and disease.

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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

Frequently Asked Questions

What should I know about shopping for wild salmon vs. farm-raised?

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.
How should I store and reheat Salmon Rice Bowls?

Keep the rice, fish, tamari mixture and mayonnaise mixture separate in airtight containers until you're ready to assemble. If properly stored, the ingredients should be good for about 3 days. You can reheat the assembled bowls in the microwave for about 2 minutes.
What should I do with 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.
What should I serve with salmon rice bowls?

You don't need to add side dishes for this recipe—the entire meal is in one bowl. However, you could serve it with rolls to capture the flavorful sauce at the bottom of the bowl. If you want to make your own, try our healthier version of the classic Parker House Rolls, Slow-Cooker Honey Whole-Wheat Rolls or Spicy Seeded Rolls.

Originally appeared: EatingWell.com, April 2022

Nutrition Facts (per serving)

481	Calories
25g	Fat
47g	Carbs
18g	Protein

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.

Additional reporting by

Carrie Myers, M.S.,