Oh my goodness, ladies, have I got a GAME-CHANGER for you today! This Salmon & Brown Rice Super Bowl has been my absolute salvation on those days when I want something that feels like a treat but won’t have me raiding the cookie jar at 3 PM. I started making this bowl after my doctor gently suggested I incorporate more omega-3s into my diet (she’s so sweet, but we all know what that conversation was really about!). What began as “healthy eating” quickly became my favorite lunch—it’s THAT good!
The combination of flaky salmon, nutty brown rice, and those gorgeous crisp veggies creates the most satisfying meal that’ll keep you energized through whatever your day throws at you. Trust me, this bowl will have you feeling like you’re nourishing your body AND enjoying every single bite!
Table of Contents
Why You’ll Love This Recipe
- This bowl is the perfect balance of protein, healthy fats, and complex carbs—meaning you’ll stay full and satisfied for HOURS without that dreaded energy crash.
- It’s incredibly versatile—swap in whatever veggies you have on hand or change up the protein for endless variations that never get boring!
- The components can all be prepped ahead of time, making this perfect for meal prep or those busy weeknights when cooking feels like climbing a mountain.
- It’s absolutely GORGEOUS on the plate with all those vibrant colors—perfect for when you want to feel like you’re eating something special (or need to impress your health-conscious friend at lunch!).
Ingredients
Bowl Base:
- Brown rice – Provides that perfect nutty flavor and satisfying chew, plus loads of fiber to keep you full longer. Short grain has a nice stickiness, but any variety works beautifully!
- Salmon – The star of our nutritional show! Look for wild-caught for the best flavor and omega-3 content.
- Avocado – Adds creaminess and heart-healthy fats that make this bowl feel indulgent.
- Cucumber – Brings refreshing crunch and hydration to balance the richer elements.
- Edamame – These little green gems add extra protein and the most delightful pop when you bite into them.
- Radishes – For a peppery crunch that cuts through the richness of the salmon and avocado.
- Carrots – Sweet, colorful, and packed with beta-carotene—what’s not to love?
- Purple cabbage – Adds gorgeous color and a wonderful crunch. Plus, those antioxidants!
For the Dressing:
- Rice vinegar – Adds brightness without overwhelming the delicate salmon flavor.
- Sesame oil – Just a touch for that wonderful nutty depth.
- Soy sauce – For that perfect savory umami kick.
- Honey – Balances the acidity with just the right touch of sweetness.
- Ginger – Adds a zingy freshness that brings everything to life!
- Garlic – Because honestly, what dish isn’t improved by a little garlic?
Garnishes:
- Sesame seeds – For a beautiful finish and subtle crunch.
- Green onions – That fresh, mild onion flavor is the perfect finishing touch.
- Nori strips – Optional but highly recommended for that authentic sushi bowl experience!
The full ingredient list with measurements will be available in the recipe card below.
How to Make Salmon & Brown Rice Super Bowl
- Cook your rice base: Rinse that brown rice well (trust me, it makes a difference!), then cook according to package directions. Pro tip: I like to add a bay leaf and a pinch of salt to the cooking water for extra flavor. Once cooked, fluff with a fork and let it cool slightly.
- Prepare your salmon: Season that beautiful fillet with just salt, pepper, and a squeeze of lemon. You can either bake it at 400°F for about 12-15 minutes or pan-sear it for 4-5 minutes per side until it flakes easily with a fork but is still moist inside. When cool enough to handle, gently break it into bite-sized pieces.
- Prep your rainbow of veggies: Slice your cucumber into half-moons, julienne or spiralize those carrots, thinly slice the radishes and purple cabbage, and thaw your edamame if frozen. Dice your avocado just before serving to prevent browning.
- Whisk together your dressing: In a small bowl, combine rice vinegar, sesame oil, soy sauce, honey, grated ginger, and minced garlic. Give it a good whisk until the honey is fully incorporated.
- Assemble your masterpiece: Start with a base of warm brown rice, then arrange your salmon and all those gorgeous veggies in sections around the bowl. This isn’t just for looks—it allows everyone to mix their bowl exactly how they want!
- Finish with flair: Drizzle that flavor-packed dressing over everything, then sprinkle with sesame seeds, sliced green onions, and nori strips if using. A final squeeze of lemon juice just before eating adds that perfect brightness!
Pro Tips for Making the Recipe
- Rice perfection: For the best texture, rinse your brown rice thoroughly before cooking to remove excess starch, and let it rest covered for 10 minutes after cooking before fluffing.
- Salmon shortcuts: When life gets crazy busy, high-quality canned salmon or even smoked salmon can be delicious time-saving alternatives to fresh.
- Meal prep magic: Cook a double batch of brown rice and freeze in portion-sized containers. It thaws quickly and makes throwing this bowl together SO much faster!
- Avocado longevity: If prepping ahead, toss your diced avocado in a little lemon juice to prevent browning, or better yet, wait to cut it until just before eating.
How to Serve
This super bowl is a complete meal on its own, but I love to serve it with little dishes of extra dressing, sriracha, and pickled ginger on the side so everyone can customize to their heart’s content!
For a lovely lunch gathering with the girls, set up a DIY bowl bar with all the components arranged separately and let everyone build their own creation. Add some miso soup on the side, and you’ve got a spread that feels like you’ve transported everyone to their favorite sushi spot!
Want to make it a heartier dinner? Add a side of miso soup or a simple cucumber salad dressed with rice vinegar and a touch of sugar. A chilled glass of crisp white wine or a sparkling water with cucumber slices makes the perfect beverage pairing!
Make Ahead and Storage
Make ahead: This bowl was MADE for meal prep! Cook your rice and salmon up to 3 days ahead and store them separately in the refrigerator. Prep all your veggies (except the avocado) and store them in individual containers. The dressing will keep for up to a week in a sealed jar. When you’re ready to eat, just assemble and enjoy!
Storing leftovers: If you’ve already assembled your bowl, leftovers will keep for about 24 hours in the refrigerator, though the veggies will soften a bit. For best results, store all components separately.
Reheating: The rice and salmon can be gently reheated in the microwave (cover to prevent drying out), but I actually love this bowl cold the next day—it’s like a fancy sushi-inspired salad!
Freezing components: Cooked brown rice freezes beautifully for up to 3 months. Portion it into freezer bags for quick defrosting. The cooked salmon can also be frozen for up to 1 month, though the texture will be a bit softer when thawed.
Need more healthy meal inspiration? Check out our “30 Healthy & Nutritious Everyday Meals” guide for dozens of simple, flavorful recipes that nourish your body. This Salmon & Brown Rice Super Bowl is just one of many delicious options waiting in our complete collection!
FAQs
I’m not a big fan of salmon. Can I substitute another protein?
Absolutely, darling! This super bowl is incredibly versatile when it comes to protein options. Grilled chicken is a fantastic alternative if you prefer a milder flavor—just season it with a little lemon pepper and cook it the same way. Grilled shrimp adds a lovely sweetness and cooks even faster than salmon. For my vegetarian friends, cubed firm tofu marinated in a bit of the dressing before being baked or pan-fried until crispy makes a wonderful plant-based option. You could even use hard-boiled eggs for a quick protein source! The beauty of this bowl is that it works with whatever protein makes YOUR taste buds happy.
My family doesn’t love brown rice. What other grains would work well as the base?
Oh, I hear you! It took my husband a minute to embrace brown rice too! The good news is that this recipe is incredibly adaptable. Quinoa makes a wonderful substitute with its slightly nutty flavor and extra protein boost. For a lighter option, cauliflower rice works beautifully (and sneaks in another veggie!). If white rice is more your family’s style, try jasmine rice for its lovely aroma or sushi rice for that perfect sticky texture that holds together so well in a bowl. You could even go with soba noodles or rice noodles for a different twist! The key is finding a base that YOUR family will actually eat and enjoy—because even the healthiest meal isn’t nutritious if it doesn’t get eaten!
How can I make this bowl even more filling for my always-hungry teenager?
Oh my goodness, I completely understand this challenge! Teenagers are like bottomless pits, aren’t they? To bulk up this bowl and make it more satisfying for those growing appetites, try adding some black beans or edamame for extra protein and fiber. Roasted sweet potatoes are another fantastic addition that adds natural sweetness and stays-with-you carbs. For serious hunger, consider increasing the protein portion by about 50% or adding half an extra avocado for those healthy fats that really satisfy. Another trick I use for my son is to serve a small bowl of miso soup alongside—the warm broth is surprisingly filling! And don’t forget that teenagers often appreciate having some whole grain crackers or an extra side of rice to round out the meal.
Can I make the dressing less tangy? It seems a bit too vinegary for my taste.
I’m so glad you asked this! Dressing preferences are so personal, aren’t they? To mellow out the tanginess, try reducing the rice vinegar by half and adding an extra teaspoon of honey for more sweetness. Another lovely option is to add a tablespoon of creamy almond or peanut butter to the dressing—it not only reduces the tang but adds a delicious nutty richness that pairs beautifully with the salmon. If you love creamier dressings, try whisking in a tablespoon of Greek yogurt or mayonnaise. For a completely different direction, you could also substitute the rice vinegar with fresh orange juice for a sweeter, milder acidity that still has that bright quality. Remember, the perfect dressing is the one that makes YOU happy to eat your veggies!
Salmon & Brown Rice Super Bowl
Equipment
- Saucepan
- Baking sheet or skillet
- Sharp Knife
- Cutting board
- Small mixing bowl
- Whisk
Ingredients
Bowl Base
- 2 cups cooked brown rice short grain or any variety
- 12 oz salmon fillet wild-caught preferred
- 1 avocado diced
- 1/2 cucumber sliced into half moons
- 1 cup edamame thawed if frozen
- 4 radishes thinly sliced
- 1/2 cup carrots julienned or spiralized
- 1 cup purple cabbage thinly sliced
Dressing
- 2 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tbsp soy sauce
- 1 tsp honey
- 1 tsp fresh ginger grated
- 1 clove garlic minced
Garnish
- 1 tbsp sesame seeds
- 2 green onions sliced
- 1 sheet nori cut into thin strips (optional)
- lemon wedges for serving
Instructions
- Rinse brown rice thoroughly. Cook according to package instructions with a bay leaf and a pinch of salt for added flavor. Let rest covered for 10 minutes before fluffing.
- Season salmon with salt, pepper, and lemon juice. Bake at 400°F for 12–15 minutes or pan-sear 4–5 minutes per side until flaky. Cool slightly and break into bite-sized chunks.
- Prepare vegetables: Slice cucumber, radishes, and cabbage. Julienne or spiralize carrots. Thaw edamame. Dice avocado just before serving.
- In a small bowl, whisk together rice vinegar, sesame oil, soy sauce, honey, ginger, and garlic until combined.
- To assemble: Start with a base of warm brown rice. Arrange salmon and vegetables in separate sections. Drizzle with dressing.
- Top with sesame seeds, green onions, and nori strips if using. Serve with lemon wedges for brightness.