Happy American Heart Month! Looking for a delicious, heart-healthy meal that’s easy to make? This Salmon Sushi Bowl is the perfect combination of delicious flavor, healthy nutrition, and time saving convenience. It’s a great way to enjoy sushi flavors at home without the hassle of rolling sushi.
This Heart Month, I’m shining a light on heart health. Heart disease remains the leading cause of death globally, but a heart-healthy diet can significantly reduce risk factors. According to the American Heart Association, eating a diet rich in omega-3 fatty acids, fiber, and antioxidants can help lower cholesterol, reduce blood pressure, and decrease inflammation. This Salmon Sushi Bowl is packed with these essential nutrients, making it an excellent choice for supporting cardiovascular health while enjoying a flavorful and satisfying meal.
Heart Healthy Ingredients
Each ingredient in this Salmon Sushi Bowl brings unique health benefits:
- Salmon – A powerhouse of omega-3 fatty acids that help reduce inflammation and promote heart health.
- Brown Rice – A great source of fiber, which helps maintain healthy cholesterol levels.
- Edamame – Loaded with plant-based protein and heart-healthy nutrients.
- Avocado – Rich in monounsaturated fats that support good cholesterol levels.
- Nori – Provides iodine and essential minerals for optimal thyroid and heart function.
- Vegetables (carrots, radishes, cucumber, scallions) – Full of antioxidants, vitamins, and minerals to boost overall health.
What You’ll Need
Ingredients:
- 1 cup brown rice, cooked
- 8 oz smoked salmon (or any cooked fish)
- 1 cup edamame beans, frozen shelled, thawed
- 2 carrots, peeled and grated
- 10 radishes, trimmed and sliced
- 2 nori sheets, cut into strips
- 1 avocado, sliced
- 1 cucumber, seedless, sliced
- 3 scallions, sliced
- 1 Tbsp sesame seeds
- Optional toppings: Low-sodium soy sauce, sriracha, pickled ginger, wasabi
Tips:
- Finding Nori: You can find nori sheets in the international aisle of most grocery stores or at an Asian market.
- Salmon Options: Smoked salmon adds a bold flavor, but grilled, canned or baked salmon works just as well.
- Gluten-Free Option: Use tamari instead of soy sauce.
How to Make
- Cook the brown rice according to package instructions and let it cool slightly.
- Prepare the vegetables: Grate the carrots, slice the radishes, avocado, cucumber, and scallions.
- Assemble the bowl:
- Start with a base of brown rice.
- Add smoked salmon, edamame, carrots, radishes, avocado, cucumber, and scallions.
- Garnish with nori strips and sesame seeds.
- Top with your favorite sushi-style condiments like soy sauce, sriracha, or pickled ginger.
- Enjoy fresh!
Variations
- Protein Swap: Try grilled shrimp, tofu, or canned tuna instead of salmon.
- Rice Alternative: Use quinoa or cauliflower rice for a low-carb option.
- Extra Crunch: Add shredded cabbage or toasted almonds.
FAQs
Can I use raw salmon instead of smoked or cooked? Yes, but ensure it’s sushi-grade and handled safely.
What if I don’t like Salmon? You can substitute any fatty fish such as Atlantic mackerel, cod, herring, trout, sardines, or tuna.
What if I don’t like nori? You can leave it out or replace it with sesame seeds or extra avocado.
How to Store and Reheat (or Make Ahead)
- Make Ahead: Cook the rice and prep the veggies in advance. Store them separately to keep everything fresh.
- Storage: Store leftovers in an airtight container in the fridge for up to 2 days.
- Reheating: If using cooked salmon, you can warm it slightly, but this bowl is best enjoyed cold.
What to Serve With It
- Miso soup for a comforting side.
- Seaweed salad for extra greens.
- Pickled ginger and wasabi to enhance the sushi experience.
Other Recipes You Might Enjoy
This Salmon Sushi Bowl is more than just a meal—it’s a flavorful, heart-healthy way to enjoy sushi in a simple, wholesome bowl. Try it out today and let me know what you think!
Salmon "Sushi" Bowl
Ingredients
Bowl
- 1 cup brown rice
- 8 oz salmon smoked (or other cooked fish)
- 1 cup edamame beans frozen shelled, thawed
- 2 carrots peeled and grated
- 10 radishes trimmed and sliced
- 2 nori sheets cut into strips
- 1 avocado sliced
- 1 cucumber seedless, sliced
- 3 scallions sliced
- 1 Tbs sesame seeds
Dressing
- 4 scallions chopped
- 1 clove garlic chopped
- 2 lime juiced
- 2 tsp ginger root fresh, grated
- 1/4 cup miso yellow (or chickpea)
- 2 Tbs rice vinegar
- 1 tsp maple syrup
- 2 tsp sesame oil
- water as needed to thin
Instructions
For the Bowl
Prep
- Add brown rice to a small saucepot with 2 cups of water. Bring to a boil then reduce heat and simmer for ~15-20 minutes until liquid is absorbed. Alternatively, you could prepare the brown rice in a rice or pressure cooker. Set aside when cooked.
- Cube salmon and cook until internal temp reaches 145 degrees. You can use leftover cooked salmon as well.
- Prepare all vegetables according to notes.
Make
- Toss rice with 2 tablespoons of dressing and sesame seeds.
- Place rice mixture in bowls and top with salmon and vegetables.
- Serve with additional dressing.
For the Dressing
Prep
- Chop scallions and garlic.
- Juice lime and grate ginger.
Prep
- Add all ingredients to bowl and mix well, adding water as needed.
