Recipe description
June 25, 2026
Brown rice bowl with salmon
A gut-friendly brown rice bowl featuring salmon for balanced nutrition
High Polyphenols
Fiber Rich
Protein Rich
88%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: egg, tree_nut, peanut, fish, sulfites
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from brown rice and vegetables.
- Contains omega-3-rich salmon for balanced fats.
- Supports gut-diversity with plant toppings and whole grains.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Brown rice
1
cup
Salmon
2
piece
Olive oil
2
tablespoon
Salt
0.5
teaspoon
Black pepper
0.25
teaspoon
Mixed vegetables
1
cup
Lemon juice
1
teaspoon
Instructions
1
Cook the brown rice according to package instructions.
2
In a skillet, heat olive oil over medium heat.
3
Season the salmon with salt and black pepper, then cook in the skillet for about 4-5 minutes on each side until it is cooked through.
4
Add the mixed vegetables to the skillet and sauté for 3-4 minutes until tender.
5
Remove the skillet from heat and drizzle with lemon juice.
6
Serve the salmon over the brown rice topped with the sautéed vegetables.
More Recipes For Your Gut
Nutrition
520 kcal
Calories
34 g
Protein
58 g
Carbohydrates
6 g
Fiber
5 g
Sugar
20 g
Fat
3 g
Saturated fat
0.9 g
Salt
FAQ
What makes this brown rice bowl with salmon gut-friendly?
It uses whole-grain brown rice for fiber and salmon for protein and healthy fats, plus plant toppings.
Can I make this dish ahead for meal prep?
Yes — cook rice and salmon in advance, store separately in the fridge for 2–3 days, then reheat.
How long does it take to cook?
About 40–50 minutes total if cooking rice from scratch; quicker if you use pre-cooked rice.
Is this gluten-free and suitable for gluten-free diets?
Yes, as long as you use gluten-free seasonings and avoid gluten-containing sauces.
What are good substitutions if I don’t eat fish?
Use chickpeas, tofu, tempeh, or roasted veggies for protein; adjust cooking times.
What plant toppings work well with this recipe?
Colorful veggies (bell peppers, cucumber, arugula), leafy greens, herbs, seeds, and a drizzle of olive oil or lemon.
How should I season the dish for flavor without adding extra salt?
Use citrus, herbs, pepper, garlic, or sesame-free sauces; choose low-sodium options.
How to store and reheat leftovers safely?
Refrigerate within two hours in airtight containers; reheat until steaming hot.
Can I freeze leftovers?
Yes, you can freeze cooked rice and salmon separately; reheat thoroughly after thawing.
What serving size is typical?
One bowl usually serves one person; adjust portions based on appetite.
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