Recipe description
February 24, 2026
Salmon Bowl with Brown Rice and Seaweed
A gut-friendly salmon bowl with fiber-rich rice and seaweed.
Omega-3 Rich
High Protein
84%
Match for Gut Health
This score is based on all ingredients included in the food recipe and the data in the InnerBuddies database showing the effect of these ingredients on gut bacteria and functions.
Coming soon: personalization based on your profile and/or your gut microbiome test results.
Why this recipe fits you
- Rich in fiber from brown rice and seaweed.
- Includes protein-rich salmon for satiety and omega-3 fats.
- Balanced mix of whole grains, seafood, and sea vegetables supports gut-friendly variety.
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
Salmon
1
piece
Rice, brown
1
cup
Seaweed
1
tablespoon
Instructions
1
Cook the brown rice according to package instructions.
2
While the rice is cooking, preheat a skillet over medium heat and add olive oil.
3
Season the salmon with salt and pepper, then cook it in the skillet for about 4-5 minutes on each side, or until cooked through.
4
Slice the cucumber and avocado.
5
Once the rice is cooked, assemble the bowl by placing rice at the bottom, followed by the cooked salmon, cucumber, and avocado slices.
6
Top with seaweed and a squeeze of lemon juice before serving.
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Nutrition
520 kcal
Calories
34 g
Protein
52 g
Carbohydrates
6 g
Fiber
4 g
Sugar
18 g
Fat
3 g
Saturated fat
0.8 g
Salt
FAQ
What are the main health benefits of this salmon bowl?
It combines protein from salmon, fiber from brown rice, and minerals from seaweed to support digestion and satiety; it's balanced and easy to customize.
Can I make this recipe without salmon (vegetarian/vegan)?
You can swap with plant protein like tempeh or tofu; seaweed still provides minerals, but the protein profile will change.
How should I cook the salmon to keep it tender?
Bake or pan-sear until it’s opaque and flakes easily; cooking time depends on thickness, typically 4–6 minutes per side.
How should I store leftovers?
Cool and refrigerate within 2 hours, store in an airtight container, and eat within 1–2 days; reheat until steaming hot.
Can I swap the brown rice for another grain?
Yes—quinoa, barley, or white rice can work; cooking times and fiber content will differ.
Is this suitable for gluten-free diets?
Yes, as written it’s gluten-free if you use gluten-free seasonings and sauces and avoid cross-contamination.
What seasonings or toppings keep it digestion-friendly?
Try lemon juice or zest, ginger, garlic-infused oil, a little chili, and sesame seeds; keep portions moderate if sensitive.
Is this meal appropriate during pregnancy or breastfeeding?
Salmon is generally safe in moderate amounts when fully cooked; follow general fish guidelines and consult a healthcare provider with any concerns.
Can I meal-prep this bowl?
Yes—store components separately if possible and reheat salmon gently; best within 2–3 days.
What portion size should I aim for?
A typical serving is about 120–150 g salmon with 1/2–1 cup cooked brown rice and a small handful of seaweed; adjust to your energy needs.
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