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Salmon rice bowl

By Ami · September 15, 2026 · ★★★★★ 4.9 from 188 reviews · Jump to Recipe · Print

Salmon rice bowls are the healthy recipe I make when I want something that feels light and still keeps me full — roasted salmon flaked over rice with cucumber, avocado and a spicy mayo drizzle. Twenty-five minutes, 40g of protein, and it's just as good cold from the fridge the next day.

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This is the dinner I make when I want to eat well without effort.

• Salmon roasts in twelve minutes and can't really fail. A hot oven and a honey soy glaze, and it's done before the rice finishes. Far more forgiving than pan-searing a fillet.
• 40g of protein plus omega-3s. Salmon is one of the few proteins that brings meaningful anti-inflammatory fats along with it. Worth building into the week — check your target on the protein calculator.
• It works hot tonight and cold tomorrow. Almost nothing else does both. That makes it a genuinely useful meal-prep dinner rather than one that merely survives the fridge.

Here's what you'll need.

Skin-on salmon holds together better and the skin protects the flesh from the direct heat, so buy it that way even if you don't eat the skin. Kewpie mayonnaise makes a noticeably better spicy mayo than standard mayo because it's made with egg yolks only and a little rice vinegar. Frozen shelled edamame goes straight into boiling water for three minutes.

Here's how it all comes together.

Step 1 — Start the rice

Get the rice going first — it's the longest element, and everything else is timed around it. Rinse it until the water runs clear if you want distinct grains rather than a sticky mass.

Step 2 — Glaze the salmon

Pat the fillets dry, then brush them with the mixed soy sauce, honey and sesame oil. Drying first matters — glaze on a wet fillet slides off and pools in the pan instead of setting on the fish.

Step 3 — Roast hot and fast

Roast at 425°F for 10 to 12 minutes, until the thickest part flakes when you press it with a fork. High heat for a short time keeps the inside moist and sets the glaze without burning it.

Step 4 — Mix the spicy mayo

Stir the mayonnaise, sriracha, rice vinegar and a squeeze of lime together until smooth and pale coral. The vinegar is what keeps it from tasting like plain hot mayonnaise.

Step 5 — Prep the cold toppings

Slice the cucumber, dice the avocado, and boil the edamame for 3 minutes. Having everything ready before the salmon comes out means you assemble while the fish is still warm.

Step 6 — Flake and build

Break the salmon into large flakes with a fork and pile it over the rice with the vegetables, then drizzle the spicy mayo and scatter over sesame seeds and nori. Large flakes, not shreds — texture matters here.

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Things I learned while testing this recipe.

• Roast at 425°F, not lower. A hot, short roast is what keeps salmon moist. Low and slow dries the outer layer out before the centre is ready.
• Pull it at 125 to 130°F. Salmon carries over several degrees off the heat. Cooked to 145°F in the oven it arrives at the table chalky.
• Flake it large. Big flakes keep their own texture against the rice. Shredded salmon disappears into the bowl and it stops feeling like a piece of fish.
• Use Kewpie mayo if you can. Yolk-only mayonnaise with rice vinegar makes a richer, tangier spicy mayo. It's a small upgrade with an outsized effect.

Meal prep it, and eat it cold.

• Four days, packed properly. Salmon and rice together, vegetables separate, mayo in a small pot. It's one of very few fish dishes that genuinely holds.
• Eat the leftovers cold, not reheated. Reheated salmon goes dry and smells strong. Cold flaked salmon over rice is excellent and requires nothing of you.
• Double the spicy mayo. It keeps a week in the fridge and improves sandwiches, roasted vegetables and air fryer sweet potato fries considerably.

Here's what I'd serve with this.

• Quick-pickled ginger and extra nori for something closer to a poke bowl.
• Miso soup as a small starter.
• Smashed cucumber salad, which is the ideal sharp counterpoint.
• Crispy air fryer tofu added on top for extra protein.
• Air fryer brussels sprouts if you want something hot and charred alongside.

Just in case you have leftovers.

Storing: keep the salmon and rice in an airtight container in the fridge for up to 4 days, with the avocado and spicy mayo stored separately. Add the avocado fresh each time — it won't survive the storage.

Reheating: honestly, eat it cold. If you'd rather warm it, microwave the rice and salmon at 60% power for 90 seconds only, which heats it through without drying the fish or turning the kitchen fishy.

More healthy recipes...

Hot honey salmon — caramelized chili honey in 20 minutes

Creamy Tuscan salmon — sun-dried tomatoes and spinach

Air fryer bang bang salmon bites — crispy air fryer bites, 15 minutes

Air fryer honey garlic shrimp — sticky amber glaze over rice

If this is how you want to eat every day, this cookbook makes it easy.

The Ultimate GLP-1 High Protein High Fiber Cookbook for Weight Loss is built on the same idea as this recipe — lean protein, plenty of fiber, real food and portions big enough to keep you full. Simple, tested recipes for anyone eating higher-protein on purpose, on a GLP-1 medication or not.

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FAQ

What temperature should salmon be cooked to?

Pull it from the oven between 125°F and 130°F at the thickest point for a moist, just-flaking centre. It will carry over another five degrees or so while it rests. The USDA guidance of 145°F is safe but produces noticeably firmer, drier fish than most people want.

Can I use frozen salmon?

Yes. Thaw it overnight in the fridge, or in a sealed bag under cold running water for about twenty minutes, then pat it very dry before glazing. Don't roast it from frozen — the outside overcooks well before the centre comes up to temperature.

Is a salmon rice bowl good for meal prep?

Unusually good for a fish dish. Pack the salmon and rice together, the vegetables separately and the spicy mayo in its own small container, and it holds four days. The trick is eating it cold rather than reheating, which is where most leftover fish goes wrong.

What can I use instead of sriracha in spicy mayo?

Gochujang gives a deeper, slightly fermented heat and works beautifully. Sambal oelek is a more direct chili flavour without the garlic sweetness, and chili crisp adds texture along with heat. Adjust the quantity to taste, since these vary a lot in strength.