Sushi Roll in a Bowl
Pack in the nutrients and alllll the flavor with this meal idea for a sushi roll in a bowl! This meal is balanced in macronutrients and an excellent source of nutrients like fiber, omega 3’s, vitamin D, folate, and magnesium!
Ingredients in Sushi Roll in a Bowl
If you’re familiar with my meal planning structure, you’ll notice that the base of this recipe will include a source of each: protein, grain or starchy vegetable, and color.
Teriyaki Baked Salmon
For the protein source, I made a simple baked teriyaki salmon. I cut a large filet of salmon (~1.3lb) into 5 portions and marinated it with some pre-made teriyaki sauce for ~30-60 minutes. My favorite teriyaki sauce and marinade is Kinder’s! I bake salmon filets in the oven at 450F for 8-15 or so minutes, or until it flakes/separates easily when I push down on the flesh. The exact timing will depend on the thickness of your filet. Thicker cuts will require more time!
*Food safety guidelines suggest cooking salmon to an internal temperature of 145F. However, I find that I personally prefer a medium cooked salmon at 135F.
Brown rice
Try mixing your brown (or white) rice with a splash of rice vinegar when cooking or when reheating!
Veggies
For a more filling meal, try using half spring mix and half rice as your base. This increases the volume and fiber of the meal. Top with additional veggies like shredded carrots and sliced cucumbers. I also like to throw in some thinly sliced radish for additional nutrients + texture.
Other toppings
Consider adding some additional toppings to really tap into more of a sushi flavor. Try low-sodium soy sauce, sliced avocado, wasabi seaweed sheets, sesame seeds, and/or spicy mayo.
Since this meal already has a couple of high-fat food sources (salmon + avocado), I recommend trying my greek yogurt spicy mayo. This recipe uses plain whole milk greek yogurt in place of traditional mayo to significantly reduce the excess calories from fat.
If you have some leftover yogurt, you’ll definitely want to make my lemon & dill yogurt sauce and use it as a dressing on mediterranean bowls!
Sushi Roll in a Bowl
Print Recipe
Ingredients
Sushi Roll in a Bowl Base
- 1 cup spring mix
- 0.5 cup cooked brown rice
- 0.25 cup carrots shredded
- 0.25 cup cucumber chopped
- 0.25 cup radish thinly sliced
- 1 serving baked teriyaki salmon see recipe below!
Sushi Roll in a Bowl Toppings
- 1 tbsp soy sauce low sodium
- 0.25 medium avocado
- 2 tbsp edamame
- 2 tbsp greek yogurt spicy mayo see recipe below!
- 0.25 tsp sesame seeds
Instructions
- Before assembling your bowl, make sure that you have a pre-cooked grain and protein source.I prefer to use cooked brown rice in this meal for extra nutrients…but white rice will also work well! For additional sushi flavor, mix your cooked rice with a splash of rice vinegar.See bottom of blog post for my baked teriyaki salmon recipe.
- Consider chopping all veggies in advance as part of your "meal prep" if planning to have this meal more than once.
- Assemble bowl:Place a handful of spring mix into bowlAdd heated brown riceAdd additional veggies: shredded carrots, sliced cucumbers, and sliced radishesAdd cooked salmonAdd toppings:Splash of low-sodium soy sauce, avocado, edamame, spicy mayo or my greek yogurt spicy mayo (recipe at the bottom of blog post), and sesame seeds.
Notes
Nutrition
Baked Teriyaki Salmon
Print RecipeIngredients
- 1.3 lb salmon 1 large fillet, cut into ~5 portions
- 0.5 cup Kinder's teriyaki marinade
Instructions
- If using a whole side of salmon, slice into individual portions (~4oz each)I like to use kitchen shears to easily cut through the flesh & skin. I usually get about 5 single filets from a whole side of salmon
- Place individual filets into a shallow container or ziploc bag
- Pour teriyaki marinade on top and seal
- Refrigerate for 30-60 minutes
- When ready to cook, pre-heat oven to 450F
- Remove salmon filets from marinade & discard excess marinade
- Place salmon on baking sheet lined with parchment paperMake sure there is space in between each filet!
- Bake for ~8-15+ minutes, or until desired flakiness.*Cooking times will depend on the thickness of your salmon…thinner filets will require less time baking than thicker filets…I prefer to start towards the lower end and add as needed. **Food safety guidelines recommend that the internal temperature of salmon reaches 145F. However, I prefer to cook until medium doneness: ~135F.
- Remove from oven & serve! Store any leftovers in a sealed container in the fridge.
Notes
Nutrition
Greek Yogurt Spicy Mayo
Print RecipeIngredients
- 1 cup plain whole milk greek yogurt
- 1 medium lime juiced
- 1 tbsp sriracha more to taste
- 0.5 tsp salt more to taste
Instructions
- Combine all ingredients and store in an airtight container in the fridge
