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Quick High-Protein Salmon and Avocado Rice Bowl

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A quick, nutrient-packed salmon and avocado rice bowl that is easy to prepare, flavorful, and perfect for busy schedules or last-minute meals.

Ingredients

Scale
  • 6 ounces (170 grams) salmon fillet, skin-on if preferred
  • 1 cup (200 grams) cooked white or brown rice
  • 1 medium ripe avocado, peeled and pitted
  • Juice of half a lime
  • 1 tablespoon soy sauce or tamari
  • 1 tablespoon olive oil or sesame oil
  • 1 clove garlic, minced (optional)
  • 2 stalks green onions, thinly sliced
  • 1 teaspoon toasted sesame seeds
  • Salt and pepper to taste

Instructions

  1. If you don’t have cooked rice, rinse 1 cup (200 grams) of rice and cook it with 2 cups (475 ml) water in a rice cooker or pot for 15-20 minutes until tender. Let rest covered for 5 minutes and fluff with a fork.
  2. Pat the salmon fillet dry with paper towels and season both sides with salt and pepper.
  3. Heat 1 tablespoon of olive or sesame oil in a skillet over medium-high heat. When shimmering, add salmon skin-side down and sear for 4-5 minutes without moving it to crisp the skin.
  4. Flip the salmon carefully and cook for another 3-4 minutes until opaque and flakes easily. Avoid overcooking to keep it moist.
  5. In a small bowl, mash the avocado gently with a fork. Add lime juice and a pinch of salt to keep it fresh and bright.
  6. Thinly slice green onions and toast sesame seeds in a dry pan over low heat for about 2 minutes until golden and fragrant.
  7. Assemble the bowl by spooning cooked rice into a serving bowl, layering mashed avocado, then flaked salmon on top.
  8. Drizzle soy sauce or tamari evenly over the bowl. Sprinkle green onions, toasted sesame seeds, and minced garlic (if using) for extra flavor.
  9. Optionally, mix gently or eat as-is. Add an extra squeeze of lime juice on top to brighten flavors.

Notes

If salmon is thick, finish cooking in a preheated 375°F (190°C) oven for 2-3 minutes after searing to avoid drying out. Let avocado sit with lime juice for 5 minutes before assembling to enhance freshness. Use leftover rice to save time. Adjust soy sauce to taste. For low-carb, substitute rice with cauliflower rice or shredded cabbage.

Nutrition

Keywords: salmon, avocado, rice bowl, high-protein, quick meal, healthy, easy recipe, gluten-free, seafood

Find it online: https://realityeats.com/quick-high-protein-salmon-and-avocado-rice-bowl-recipe-for-easy-healthy-meals/