
Salmon Bowl
This Salmon Bowl provides 11g protein and 800 calories per serving — a calorie-dense option better suited as a side or base rather than a standalone protein source. Quick stovetop prep makes 4 servings for flexible pairing with higher-protein additions. Use it to round out meals when you need additional calories without cooking separate components.
Ingredients
- •Ponzu sauce(60g)
- •Brown sugar(30g)
- •Garlic powder(3g)
- •Ginger, Fresh Root(1g)
- •Sesame Oil, Toasted(5g)
- •Cornstarch(5g)
- •Salmon
- •½ teaspoon sea salt
- •Mayonnaise, Regular(180g)
- •Ponzu sauce(60g)
- •Brown sugar(10g)
- •¼ teaspoon pepper freshly cracked black
- •Sesame seeds(30g)
- •Sesame Oil, Toasted(5g)
- •Ginger, Fresh Root(1g)
- •¼ teaspoon sea salt
- •Rice, White, Long-Grain(960g)
- •Lettuce, Romaine(960g)
- •Beet
- •Carrots
- •Wonton Strips, Fried
- •Sesame seeds(5g)
Instructions
- 1Mix the ponzu sauce, brown sugar, garlic powder, fresh ginger, toasted sesame oil, and cornstarch in a large bowl. Place the salmon skin-side up in the marinade, toss until fully coated, cover, and refrigerate for 30 minutes to 2 hours.
- 2While the salmon marinates, combine the mayonnaise, ponzu sauce, brown sugar, sesame seeds, toasted sesame oil, fresh ginger, and salt in a food processor. Blend until smooth, then transfer to a small container and set aside.
- 3Cook the white rice according to package directions on the stovetop over medium heat, stirring occasionally, until the rice is tender and water is absorbed (approximately 18–20 minutes). Fluff with a fork and set aside.
- 4Wash and chop the romaine lettuce into bite-sized pieces. Peel and julienne the raw beets and carrots. Arrange prepared vegetables on a cutting board.
- 5Remove the salmon from the refrigerator. Heat a large skillet over medium-high heat for 2 minutes until hot. Place the salmon skin-side up in the dry skillet and cook for 6–8 minutes until the flesh is opaque and flakes easily with a fork and internal temperature reaches 145°F.
- 6Divide the cooked rice evenly into 4 airtight containers while hot. Layer the romaine lettuce, beets, and carrots on top of each portion of rice.
- 7Top each container with one salmon fillet (skin removed if desired). Drizzle each bowl with the sesame-ginger dressing and sprinkle with wonton strips and sesame seeds.
- 8Seal containers and refrigerate until ready to serve, up to 4 days.
Nutrition — Per Serving
800
calories
11g
protein
42g
fat
- Carbohydrates
- 96g
- Saturated fat
- 6.5g
- Sodium
- 699 mg
- Dietary fiber
- 6.9g
4 servings per batch · ~579g each
Macro data sourced from USDA FoodData Central
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How much protein does Salmon Bowl have per serving?
Each serving contains 11g of protein and 800 calories. The macro breakdown is 42g fat and 96g carbs per serving.
How long does Salmon Bowl take to prep?
This recipe has quick prep time and yields 4 servings on the stovetop. You're batch-prepping four complete lunch meals efficiently in one session.
Is Salmon Bowl good for muscle gain?
At 800 calories per serving with 96g carbs, this recipe is calorie-dense and carb-heavy, making it suitable for a muscle gain bulk where you need to eat in a surplus. The high carbohydrate content supports glycogen replenishment and fuels training, though protein per serving (11g) is lower than dedicated muscle-gain recipes.



