PF
Close-up of a vibrant poke bowl with fresh veggies, salmon, and seaweed on a neutral background.
Stovetop~35 minComplexity

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.

Rate this recipe:

Ingredients

4 servings
  • 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

  1. 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.
  2. 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.
  3. 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.
  4. 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.
  5. 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.
  6. 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.
  7. 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.
  8. 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

+ Add to Meal Plan

AI Swap Engine

Swap any ingredient and get recalculated macros instantly.

Set your goal to unlock — free, 30 seconds

Common questions

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.

Steak and Potato Bowls

Oven · 7 servings

70g protein610 cal12g fat
Complexity
View Recipe →+ Plan

Beef Bacon Mac Bowls

Slow Cooker · 10 servings

70g protein540 cal11g fat
Complexity
View Recipe →+ Plan

Big Mac Pasta

Slow Cooker · 10 servings

70g protein540 cal11g fat
Complexity
View Recipe →+ Plan

Cheesy Beef Pasta Bowls

Stovetop · 10 servings

49g protein410 cal10g fat
Complexity
View Recipe →+ Plan