Salmon Buddha Bowl... Cooked Salmon Poke Bowl... Spicy Salmon Sushi Bowl... call it what you want, it's SO DAMN GOOD.
Savory teriyaki glazed salmon on a bed of warm rice with fresh veggies, creamy avocado, tangy pickled onions topped with a drizzle of spicy mayo dressing.
Not a fan of spice? Totally fine, you can make a teriyaki mayo dressing instead.
Inspired by my good friend Meaghan, she made me a cooked salmon bowl at home one night I've been obsessed ever since. Sometimes I pack it like a bento box for a nourishing meal prepped lunch.
Ingredient notes & substitutes:
Salmon: Salmon is amazing source of protein and omega-3 fatty acids which are an essential fat that are needed to maintain healthy cells, heart, lungs, immune system and blood vessels. This recipe calls for boneless salmon fillets. Other cuts of salmon (or different types of seafood) can be substituted but will likely need to be cooked differently.
Rice: Feel free to use your favorite type of rice, grain, cauliflower rice or simply omit the rice. I use Nishiki white rice for a sticky sushi roll rice texture and cook it in a non-stick Instant Pot.
Teriyaki Sauce: Whole Foods has an awesome 365 brand no sugar added teriyaki sauce that I love. It's such a simple and flavorful way to season the salmon.
Pickled onions: Pickled onions are the star of the bowl, their tangy amazingness bring TONS of flavor to this dish. Sour & Sweets has a easy recipe you can make if you can't find them store bought.
Edamame: I always buy frozen shelled (without the shell) edamame and steam it with some water in the microwave or stovetop. Super simple!
Fruit / Vegetables: I've tried lots of variations and really love the combo of the crunchy carrots, creamy avocado, nuttiness of the edamame and tang of the pickled onions. Get creative by adding or substituting your favorite fruits and veggies. Some ideas - mango, pineapple, roasted broccoli, cucumbers, jalapeños, thinly sliced peppers, roasted Brussels sprouts...
Dressing: Create a super simple spicy mayo dressing by combining your favorite mayonnaise, veganaise or aioli and slowly add sriracha to your desired spice level. If spice isn't your thing add some teriyaki to the mayo for an equally savory and delish teriyaki dressing!
Oil: I prefer to cook with avocado oil because it has a neutral flavor, it is a monounsaturated fat (good fat) and I don't have to worry about burning the oil since it has a high smoke point of 400°F. However, you can use your preferred oil or butter for this dish. A few substitutions I recommend are grapeseed oil, olive oil, butter or plant based butter. I also love using a spray bottle because it helps me use less oil (I think most people including myself use more oil than we need).
Tips for Buying Salmon
- Salmon Filets: This recipe is for salmon filets, other cuts of salmon can be used but may need to be cooked differently.
- Recommended Serving Size: The recommended serving of salmon is 3-4 ounces. I usually buy 1 pound (16 ounces) of salmon filets which is four 4 ounce servings.
- Buy Boneless / Pins Removed: Most store bought salmon fillets are boneless (bones/pins are removed when they are being cut) but if your salmon still has bones you should remove them or be very careful to eat around them.
- Fresh or Frozen? Unless you are buying salmon locally and in season, it has most likely been flash frozen and thawed if you are buying it unfrozen at the store. Therefore, don't be afraid to buy frozen salmon and thaw it overnight in the fridge since this will be fresher than buying it thawed at the store.
- Wild or Farmed? I prefer to buy wild salmon over farm raised because wild typically has fewer calories, less saturated fat, less environmental PCB pollutants and is higher in minerals (calcium, iron, potassium & zinc). However, wild salmon can also have small amounts of microplastics from ocean pollution (but so can consuming honey, bottled water, fruit and vegetables).
- Sustainably Produced: Sustainably caught seafood can help prevent overfishing and ensure there is no serious harm to the oceanic ecosystem. If you don't have time to research where you are getting your fish from, your next best option is to look for the blue MSC label (Marine Stewardship Council Certified). The certification is not perfect, but it's a good start.
There are two ways to check. You can take a cooking thermometer and stick it into the thickest part of the salmon filet and if it reads between 125-130°F it's done. You can also take a sharp knife and cut into the thickest part of the salmon and if any of the salmon is still translucent it's not done. If all of the salmon is opaque and a lighter pink color then it's done cooking.
Raw salmon will last in the fridge for no more than 2 days and should be kept under 40°F. Once the salmon is cooked, it will last in the fridge for an additional 3-4 days.
You can freeze both cooked and raw salmon with some caveats.
Cooked salmon - store in freezer bag or airtight container with as little air as possible and freeze for 3-4 months. Thaw it in the fridge overnight or by submerging the fish in the airtight container in ice cold water. Note that the taste and texture of the salmon will not be the same.
Raw salmon - store in freezer bag or airtight container with as little air as possible and freeze for up to 8 months. Thaw it in the fridge overnight or by submerging the fish in the airtight container in ice cold water. If the salmon was not left out of refrigeration for more than 2 hours or left in a hot climate for 1 hour, do not re-freeze the salmon and discard it.
If you must, here is an article with some tips on how to reheat your salmon. Do NOT use a microwave. Personally, I would not recommend reheating salmon and prefer to eat it cold to preserve the taste and sanity (from the smell).
More healthy meals you'll love!
- Healthy Shrimp Pasta
- Healthy Shepherd’s Pie (gluten free + dairy free)
- Flavorful Greek Turkey Burgers (dairy free)
I hope you love this cooked salmon buddha bowl! If you make it I’d love if you could leave a rating & connect with me on Instagram @passthesprouts!
Salmon Buddha Bowl
- 1 cup pickled red onions 1 medium onion
- 4 cups cooked white rice or use your favorite grain. 1 cup of uncooked rice will equal about 3 cups of cooked rice.
- 1 pound salmon 16 ounces, cut into 4 ounce fillets
- 2 tablespoons avocado or olive oil
- 8 tablespoons teriyaki sauce
- 2 avocados peeled and sliced thin
- 2 carrots shredded or grated
- 12 ounces shelled edamame fresh or frozen, optional
- 1 cup mayonnaise or aioli / veganaise
- 1 tablespoon sriracha sub teriyaki if sensitive to spice
- Prep pickled onions: if you are pickling your own red onion do this first and set aside.
- Cook rice: Cook rice according to package directions and set aside.
- Cook salmon: Coat each piece of raw salmon with 2 tablespoons of teriyaki sauce.Air Fryer - Preheat air fryer to 400°F. Spray or lightly coat the air fryer basket with oil so the salmon does not stick. Cook the salmon skin side down for at least 12 minutes (cooking time depends on the thickness of your salmon). You'll know it is done when the thickest part of the salmon reaches a temperature of 125-130°F or until you no longer see any translucent dark pink meat when you slice into the thickest part of the salmon with a sharp knife.Oven - Preheat oven to 450°F. Place the salmon in an oven-safe pan skin side down on top of a light coat of oil so the skin doesn't stick to the pan. Cook for 12-15 minutes until the thickest part of the salmon reaches a temperature of 125-130°F or until you no longer see any translucent dark pink meat when you slice into the thickest part of the salmon with a sharp knife.
- Prep remaining toppings: Cook and shell edamame if not cooked and shelled already. Grate, shred or finely chop carrots. Peel avocados, cut in half the long way, remove the pit and slice thin. Mix your favorite mayonnaise, veganaise or aioli with sriracha for a spicy dressing (slowly add sriracha to your preferred spice level). If you prefer no spice, substitute the sriracha with teriyaki.
- Assemble: Each bowl starts with one cup of warm rice topped with half an avocado (sliced), half a carrot (grated), a quarter cup of pickled onions (no liquid), three ounces of edamame, one teriyaki glazed salmon filet and a quarter cup of dressing. Enjoy your salmon buddha bowl!
- Red onion alternative: If you prefer to not pickle your red onions, you can also cut them super thin and let them sit in hot water for 10 minutes which will take the sharp bite out of them.
- Reheating salmon: If you must, here is an article with some tips on how to reheat your salmon. Do NOT use a microwave. Personally, I would not recommend reheating salmon and prefer to eat it cold to preserve the taste and sanity (from the smell).