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salmon rice bowl
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Healthy Baked Salmon Rice Bowl

This salmon rice bowl tops brown rice with honey-soy baked salmon, edamame, cucumber, carrots, and avocado, finished with a spicy yogurt sauce. A balanced dinner in 30 minutes.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Main Course
Cuisine: Asian-inspired
Keyword: baked salmon rice bowl, healthy salmon rice bowl, salmon bowl recipe, salmon brown rice bowl, salmon rice bowl
Servings: 4 bowls
Calories: 650kcal

Equipment

  • Rimmed baking sheet
  • Parchment paper
  • Small bowls
  • Whisk
  • Pastry brush
  • Instant-read thermometer

Ingredients

Salmon

  • 4 salmon fillets about 5 ounces each, skin on or off
  • 2 tablespoons low-sodium soy sauce
  • 1 tablespoon honey
  • 1 teaspoon toasted sesame oil
  • 1 clove garlic finely grated

Spicy yogurt sauce

  • ⅓ cup plain nonfat Greek yogurt
  • 1 tablespoon sriracha or to taste
  • 1 teaspoon lime juice

Bowls

  • 3 cups cooked brown rice warm
  • 1 cup shelled edamame thawed if frozen
  • 1 medium cucumber thinly sliced
  • 1 cup shredded carrots
  • 1 ripe avocado sliced
  • 2 green onions thinly sliced
  • 1 teaspoon sesame seeds

Instructions

  • Preheat the oven to 400°F (200°C) and line a rimmed baking sheet with parchment paper.
  • Whisk together the soy sauce, honey, sesame oil, and garlic. Place the salmon on the baking sheet, skin side down, and brush the tops and sides with half of the glaze.
  • Bake for 12–15 minutes, brushing with the remaining glaze halfway through, until the salmon flakes easily with a fork and reaches 145°F (63°C) in the thickest part. Fillets thinner than 1 inch may be done sooner.
  • While the salmon bakes, stir together the yogurt, sriracha, and lime juice. Thin with a teaspoon of water if needed so it drizzles.
  • Divide the rice among 4 bowls. Arrange the edamame, cucumber, carrots, and avocado over the rice.
  • Add a salmon fillet, whole or flaked, to each bowl. Drizzle with the spicy yogurt sauce and sprinkle with green onions and sesame seeds.

Notes

Cook the brown rice ahead (it takes about 45 minutes, not included in the times above) or use precooked brown rice.
For meal prep, keep the salmon, rice, vegetables, and sauce in separate containers and slice the avocado just before eating.
Nutrition is an estimate per bowl from USDA values using farmed Atlantic salmon. Wild salmon brings it to about 560 calories.