These easy poke-inspired Salmon Rice Bowls are what I make when I want something colorful, nutritionally balanced, and full of fresh flavors! With sesame garlic salmon, a cucumber mango salsa, and fluffy rice all topped with a spicy yogurt mayo sauce. You can even meal prep everything in advance so it's ready to throw together when dinner rolls around.
As a dietitian, I aim to eat salmon every week because it's rich in heart healthy omega-3 fatty acids and high quality protein. And this is a great bowl if you want to get a healthy and nutritionally balanced meal on the table! It's got a cooked salmon poke bowl vibe with the addition of fresh cucumber and mango to add a little tropical flare too. The best part is the air fryer salmon which is the star of the dish!
What I love about this salmon bowl is that you can prep everything in advance and assemble when it's time eat. And all the flavor comes from using seasonal ingredients, fresh herbs, and pantry staples. My favorite way to serve it is family style so everyone can customize their own bowl on busy weeknights!
If you like this recipe, you may also enjoy my Street Corn Salmon Bowls or Salmon Quinoa Salad.
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Key Ingredient Notes and Substitution Ideas
This healthy salmon rice bowl is made with simple ingredients. Below are some ingredient notes. Check the recipe card at the bottom for ingredient measurements.
Salmon Ingredients
- Salmon - salmon provides important nutrients like protein, Omega-3 fatty acids, and vitamin D. You can use fresh salmon or frozen salmon that has been safely thawed. I like to cut off about half of the skin from my salmon and it comes off pretty easily when cutting the salmon into cubes. But you can leave it on if you prefer.
- Low Sodium Soy Sauce - to add some savory umami flavor and a salty component. If you are gluten-free, substitute with coconut aminos or gluten-free tamari sauce or gluten-free soy sauce.
- Sesame Oil - all you need is a little bit of sesame oil which is the perfect way to add flavor. If you don't like the taste of sesame oil, you can use olive oil or avocado oil here instead.
- Honey - honey adds sweetness and helps to form a caramelized glaze on the exterior. Alternatives that work are pure maple syrup or brown sugar.
- Garlic - a couple of fresh garlic cloves add flavor and garlic contains antioxidants and allium which has been shown to support immunity. You can substitute with garlic powder if you don't feel like mincing fresh garlic (I often do when I make this recipe).
- Rice Vinegar - just a small bit of rice vinegar adds acidity.
- Ginger Root - fresh ginger adds a bit of spice. You can easily grate ginger finely using a microplane grater or use ground ginger powder instead.
Cucumber Mango Salsa Ingredients
- Cucumber - use a crunchy cucumber like English cucumber or Persian cucumbers (also known as mini cucumbers). Both have fewer and smaller seeds and thinner skin than regular cucumbers and hold up better in a cucumber salad. Add in bell peppers too if you want more color and flavor.
- Mango - fresh mango or frozen mango both work. If I can't find a sweet ripe mango at the store, I usually get frozen diced mango and cut it into smaller pieces. Mango adds so much flavor and important nutrients including vitamin C, antioxidants, and fiber.
- Red Onions - red onion adds a bit of sweetness and crunch. If you prefer a more mild onion flavor, use green onions or soak your red onion in water before adding it to the salad.
- Fresh herbs - this recipe calls for a combination of fresh cilantro and fresh mint. If you want you can also add fresh parsley or fresh basil.
- Sesame Seeds - to add a little crunch. They also provide nutrients like healthy fats, magnesium, and zinc.
- Lime Juice & Lime Zest - fresh lime juice and zest add a ton of flavor and brightness. Lime also contains ascorbic acid, a natural preservative.
- Low Sodium Soy Sauce - to add a salty component. If you want a gluten-free option, I suggest using coconut aminos, gluten-free tamari sauce, or gluten-free soy sauce.
- Rice Vinegar - I like to use rice vinegar in the salad dressing because it adds acidity and is a bit sweeter than other vinegars, but you can substitute with white vinegar or apple cider vinegar if you want.
- Sesame Oil - sesame oil has a strong flavor so you only need a small amount. You can use extra-virgin olive oil or avocado oil if you don't like sesame oil.
- Garlic Powder - I use garlic powder for this instead of fresh garlic because it's more concentrated and a little goes a long way. If you want, you can use 1-2 cloves of fresh garlic instead.
- Fresh Ginger - this is optional, but I like to add grated fresh ginger. It adds a hint of spice and more flavor. Ginger is also full of antioxidants.
- Optional for the salmon bowl - I add chopped romaine lettuce to my salmon rice bowls.
Cilantro Lime Rice Ingredients
- Rice - I like to use white rice (specifically white jasmine rice) for this recipe because it cooks quickly. It's also fluffy and slightly sticky and one of my favorite kinds of rice. If you want very sticky rice, sushi rice is perfect. For a little bit more fiber, brown rice is a great option.
- Cilantro - chopped cilantro adds a ton of fresh flavor and also some antioxidants and ties in with the flavors in the mango cucumber salad.
- Fresh Limes - fresh lime juice adds moisture and a zesty flavor. It also provides some vitamin C! While you're at it, feel free to add lime zest too.
- Extra-Virgin Olive Oil - just a little bit of olive oil helps everything combine evenly and provides heart-healthy fatty acids.
- Garlic Powder - an easy way to add more flavor. Feel free to use fresh minced garlic cloves if you prefer.
- Kosher Salt & Black Pepper - to tie everything together.
Spicy Mayo Greek Yogurt Sauce Ingredients
- Plain Greek Yogurt - using Greek yogurt is a healthier option to replace a majority of the mayonnaise often found in a creamy spicy sauce. It makes this recipe lower in saturated fats and calories while providing the same flavors and creamy texture. You can replace plain yogurt with whipped cottage cheese or do a half and half mayo + yogurt mixture.
- Mayonnaise - just a little bit of mayo goes a long way. If you don't want to use mayo, you can cut it out and use extra Greek yogurt.
- Sriracha Sauce - if you're not familiar with it, sriracha sauce is a hot sauce originally from Thailand. It's a blend of red chili peppers, vinegar, garlic, a small bit of sugar, and salt. A little goes a long way so I suggest starting on the lighter end and adding to taste.
- Lime Juice - fresh lime juice adds a ton of flavor and brightness. Lime also contains ascorbic acid, a natural preservative. You can use lemon juice instead if you prefer. Either will work.
- Honey - a small bit of honey adds a touch of sweetness to balance everything out. You can replace it with pure maple syrup if you prefer.
- Garlic Powder - to add flavor.
- optional: kosher salt if you feel it needs it. I don't personally add any to this sauce.
How to Make a Salmon Rice Bowl
Below are the directions for how to make this recipes with photos that I hope are helpful. Check the recipe card at the bottom for the full recipe.
- Step 1: To prep the salmon, cut it into bite-sized pieces with a sharp knife. You can remove the skin or leave it on. In a medium bowl, combine salmon with the marinade ingredients. Set aside to marinade 15-30 minutes.
- Step 2: Place the cubed salmon in a single layer in the air fryer basket. Air fry at 390℉ (200°C) for 6-8 minutes. There is no need to flip or shake the salmon. You may need to do it in 2 batches depending on the size of your air fryer. You can cook it in a skillet or in the oven instead (See alternative cooking methods section below).
- Step 3: Rinse the rice under cool water in a fine mesh strainer to get rid of some of the excess starch. Add the rice, water, olive oil, garlic powder, salt, and pepper to a boil. Lower heat to a gentle simmer and cover. Cook 15 minutes or the time according to the package. Remove from heat and let it sit covered 10 minutes. Add the cilantro fresh lime juice. Mix it to combine and add more salt as needed.
- Step 4: While the rice cooks and salmon marinades, dice the mango, cucumber, and red onion. Chop the fresh herbs and grate the ginger (if using) *I gently scoop out some of the cucumber seeds to get rid of some of the moisture. Add everything to a large bowl. Add the dressing ingredients to a small bowl or mason jar. Whisk it or shake it until everything is emulsified. Add the dressing to the salad and give everything a good toss to combine.
Step 5: To make the sriracha Greek yogurt mayo sauce, mix together the ingredients in a small bowl.
Step 6: Assemble your bowls with the rice, cucumber mango salad, salmon, and romaine lettuce (if using). Top with the spicy yogurt sauce.
Hint: if you want to meal prep in advance, I suggest making the cucumber mango salad, spicy yogurt sauce, and rice in advance. Then all that's left to do when dinner rolls around is to make the salmon and assemble.
Alternative Cooking Method for Salmon (Oven or Stove Top)
The salmon can be made on the stove in a pan or the oven on a baking sheet if you don't have an air fryer. Salmon cooks quickly when it's in smaller pieces like this so be sure to keep an eye on it to prevent overcooking no matter what cooking method you use!
Stove Top Method
To make the salmon on the stovetop, heat a large skillet over medium to medium-high heat and add a drizzle of extra virgin olive oil. Add salmon cubes to the hot skillet and cook for 3-4 minutes on one side and then flip and cook for another 2-3 minutes until cooked through, turning down the heat as needed.
Oven Method
Make the salmon in the oven by placing it on a baking sheet lined with parchment paper or aluminum foil. Cook in the oven at high-heat of 425°F (220°C) for 10 minutes.
Dietitian Tip
Salmon is a source of Omega-3 fatty acids which are essential to get from your diet. Omega-3s have been shown to help decrease inflammation in the body and can support brain health and hormone health.
Variations
One of the best things about this salmon rice bowl recipe is you can customize to your taste. Below are some ideas.
- Spicy Salmon Rice Bowls - these salmon rice bowls are spicy when served with the spicy sauce but if you want to take the spice up a notch, add sriracha sauce and red pepper flakes to the salmon marinade too.
- Avocado - add creamy avocado to the cucumber mango salad mixture or on top of the bowls for even more nutrition, flavor, and texture.
- With Nori Sheets - serve these homemade salmon salad bowls with nori sheets for a more authentic sushi flavor.
- Teriyaki Salmon Bowls - replace the spicy mayo yogurt sauce with a homemade Teriyaki sauce.
Equipment
You'll need an air fryer for the air fryer salmon bites. I have a COSORI TurboBlaze 6.0-Quart Air Fryer which is perfect for recipes like the salmon bites in this recipe.
Storage and Meal Prep for Salmon Rice Bowls
I suggest storing the individual components of this salmon bowl recipe separately.
- Prep Ahead - meal prep in advance by making the cucumber mango mixture, the rice, and the spicy sriracha mayo yogurt sauce in advance.
- Salmon Storage - store leftover salmon in the refrigerator in an airtight container for up to 3-4 days.
- Cucumber Mango Salsa Storage - store leftovers in a sealed container the refrigerator for up to 3-4 days.
- Cilantro Lime Rice Storage - let the rice cool and store in an airtight container in the fridge for up to 3-4 days.
- Spicy Greek Yogurt Sauce Storage - store leftover sauce in an airtight container in the fridge for up to 3-4 days.
Expert Tips
- If you want to get the skin off the salmon, cut it off carefully with a sharp knife
- Don't let the salmon marinade for more than 30 minutes because the vinegar will start to tenderize the fish and it could get mushy when it cooks
- There's no need to preheat your air fryer for this recipe
- Be sure to put the salmon in a single layer with a little space between each salmon bite.
- Rinse the rice under cold water in a mesh strainer before cooking. This helps get rid of some of the starch and will prevent the rice from becoming gummy while it cooks.
- Don't remove the lid from the pot while the rice cooks! It will release some of the steam.
- After the rice is done, remove the pot from the heat and let it stand for 5-10 minutes, covered, before removing the lid.
- For the cucumber mango salad, I like to chop everything into small pieces for this recipe so I get a little bit of everything in each bite.
- Scoop out some of the cucumber seeds before chopping the cucumber to get rid of some of the moisture.
- A small amount of mayo added to the Greek yogurt goes a long way in the dressing for this recipe and cuts the tanginess of the Greek yogurt! It also helps the dressing emulsify a bit better. With that said, you can totally leave the mayo out.
- If you or someone you are serving doesn't like cilantro, replace it with parsley or leave it out. The meal will still have plenty of flavor.
FAQ
While healthy means something different to everyone, this is a nutrient-rich option. The salmon provides protein, heart-healthy Omega 3 fatty acids, and vitamin D. The yogurt sauce provides additional protein and calcium, and the cucumber mango salad provides antioxidants and vitamin C. The rice provides carbohydrates which are your brain's preferred energy source.
Absolutely. Be sure to use a safe thawing method before cooking. Learn more about how to thaw salmon from the Butcher Box here.
Working around the large seed in the middle of a mango can be difficult, but once you learn it, it's easy. I like to cut the mango cheeks off and then use a large spoon to scoop out the flesh of the fruit and then dice it. According to the National Mango Board, there are many ways to cut a mango.
You can balance it out by adding more honey or mayo!
Absolutely! Just add an extra tablespoon of Greek yogurt or skip it altogether. If you skip the mayo, you can add a teaspoon of olive oil to help the dressing emulsify a bit better.
No, this recipe uses soy sauce which is not gluten-free. You can easily swap it for coconut aminos if you want a gluten-free option.
Related
Looking for other dietitian recipes like this? Try these:
Perfect for Pairing
These are my favorite dishes to serve with Salmon Rice Bowls:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram. Your reviews help support me and make it possible for me to continue to create the recipes you know and love. 🙂 IG: @mallorythedietitian
📖 Recipe
Sesame Soy Salmon Rice Bowls with Spicy Yogurt Sauce
Equipment
Ingredients
Salmon Ingredients
- 1 lb salmon
- ¼ cup low sodium soy sauce
- 2 teaspoon sesame oil
- 2 tablespoon honey
- 2 cloves garlic, minced (or ½ teaspoon garlic powder)
- 2 teaspoon rice vinegar
- 1 tablespoon ginger root, grated (about ½ inch of fresh ginger root or ½ teaspoon ground ginger)
Cilantro Rice Ingredients
- 1 cup jasmine white rice, uncooked
- 2 cups water
- 1 tablespoon extra virgin olive oil
- ½ teaspoon garlic powder
- ½ teaspoon kosher salt
- ¼ teaspoon black pepper
- ½ cup cilantro, chopped
- 1 lime juice of (about 2 tablespoon lime juice)
Cucumber Mango Salsa Ingredients
- 1 English cucumber
- 1 cup mango, diced (I use frozen diced mango and cut it into smaller pieces)
- ½ cup red onion, diced
- ¼ cup cilantro, chopped
- 2 tablespoon fresh mint, chopped
- 1 teaspoon white sesame seeds
- 1 tablespoon low sodium soy sauce
- 1 tablespoon rice vinegar
- 1 teaspoon sesame oil
- 2 tablespoon lime juice
- 1 teaspoon lime zest
- ¼ teaspoon garlic powder
- 1 teaspoon fresh ginger, grated (optional)
Spicy Yogurt Mayo Sauce Ingredients
- 1 cup Greek yogurt
- 1 tablespoon mayonnaise
- 1-2 tablespoon sriracha sauce (more to taste)
- ½ tablespoon honey
- 1 tablespoon lime juice
- ¼ teaspoon garlic powder
Optional for Assembling
- romaine lettuce, chopped (optional)
Instructions
- To prep the salmon, cut it into bite-sized pieces with a sharp knife. You can remove the skin or leave it on. In a medium bowl, combine salmon with the marinade ingredients. Set aside to marinade 15-30 minutes.
- Place the cubed salmon in a single layer in the air fryer basket. Air fry at 390℉ (200°C) for 6-8 minutes. There is no need to flip or shake the salmon. You may need to do it in 2 batches depending on the size of your air fryer. You can cook it in a skillet or in the oven instead (See alternative cooking methods section below).
- Rinse the rice under cool water in a fine mesh strainer to get rid of some of the excess starch. Add the rice, water, olive oil, garlic powder, salt, and pepper to a boil. Lower heat to a gentle simmer and cover. Cook 15 minutes or the time according to the package. Remove from heat and let it sit covered 10 minutes. Add the cilantro fresh lime juice. Mix it to combine and add more salt as needed.
- While the rice cooks and salmon marinades, dice the mango, cucumber, and red onion. Chop the fresh herbs and grate the ginger (if using) *I gently scoop out some of the cucumber seeds to get rid of some of the moisture. Add everything to a large bowl.
- Add the dressing ingredients to a small bowl or mason jar. Whisk it or shake it until everything is emulsified. Add the dressing to the salad and give everything a good toss to combine.
- To make the sriracha Greek yogurt mayo sauce, mix together the ingredients in a small bowl.
- Assemble your bowls with the rice, cucumber mango salad, salmon, and romaine lettuce (if using). Top with the spicy yogurt sauce.
- Hint: if you want to meal prep in advance, I suggest making the cucumber mango salad, spicy yogurt sauce, and rice in advance. Then all that's left to do when dinner rolls around is to make the salmon and assemble.
Notes
- Stovetop: heat a nonstick skillet over medium to medium high heat and add a drizzle of extra virgin olive oil. Add marinaded salmon to the hot skillet and cook for 3-4 minutes on one side and then flip and cook for another 2-3 minutes until cooked through, turning down the heat as needed.
- Oven: place the marinaded salmon on a baking sheet lined with parchment paper or aluminum foil. Cook in the oven at high-heat of 425°F (220°C) for 10 minutes.
- If you want to get the skin off the salmon, cut it off carefully with a sharp knife
- Don't let the salmon marinade for more than 30 minutes because the vinegar will start to tenderize the fish and it could get mushy when it cooks
- There's no need to preheat your air fryer for this recipe
- Be sure to put the salmon in a single layer with a little space between each salmon bite.
- Rinse the rice under cold water in a mesh strainer before cooking. This helps get rid of some of the starch and will prevent the rice from becoming gummy while it cooks.
- Don't remove the lid from the pot while the rice cooks! It will release some of the steam.
- After the rice is done, remove the pot from the heat and let it stand for 5-10 minutes, covered, before removing the lid.
- For the cucumber mango salad, I like to chop everything into small pieces for this recipe so I get a little bit of everything in each bite.
- Scoop out some of the cucumber seeds before chopping the cucumber to get rid of some of the moisture.
- A small amount of mayo added to the Greek yogurt goes a long way in the dressing for this recipe and cuts the tanginess of the Greek yogurt! It also helps the dressing emulsify a bit better. With that said, you can totally leave the mayo out.
- If you or someone you are serving doesn't like cilantro, replace it with parsley or leave it out. The meal will still have plenty of flavor.
- Prep Ahead - meal prep in advance by making the cucumber mango mixture, the rice, and the spicy sriracha mayo yogurt sauce in advance.
- Salmon Storage - store leftover salmon in the refrigerator in an airtight container for up to 3-4 days.
- Cucumber Mango Salsa Storage - store leftovers in a sealed container the refrigerator for up to 3-4 days.
- Cilantro Lime Rice Storage - let the rice cool completely and store in an airtight container in the fridge for up to 3-4 days.
- Spicy Greek Yogurt Sauce Storage - store leftover sauce in an airtight container in the fridge for up to 3-4 days.
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