Baked Salmon Protein Bowl with Edamame
Omega-3 rich salmon bowl with edamame, brown rice, and miso dressing. 46g protein and loaded with brain-boosting nutrients.
PROTEIN 46g
CALORIES 510
P:E RATIO 0.9
TIME 25m
YIELD 4
P:E 0.9
ELITE DENSITY INVENTORY LIST
ORIGINAL
VEGAN SWAP
4 salmon fillets (6 oz each) 46G PROTEIN
2 cups cooked brown rice CARB BASE
1.5 cups shelled edamame FLAVOR
1 large cucumber, diced PRODUCE
1 avocado, sliced PRODUCE
2 tbsp white miso paste FLAVOR
2 tbsp rice vinegar FLAVOR
1 tbsp sesame oil FLAVOR
1 tbsp soy sauce FLAVOR
1 tsp honey FLAVOR
1 tsp fresh ginger, grated FLAVOR
2 tbsp sesame seeds FLAVOR
2 green onions, sliced FLAVOR
Pickled ginger (optional) FLAVOR
MEAL PREP LOGISTICS
- Storage: Store assembled bowls (without avocado) for 3-4 days. Keep dressing in a separate container.
- Batching: Wild-caught salmon has more omega-3s than farmed. Costco has great frozen wild sockeye.
- Reheat: Eat cold (Japanese-style) or microwave gently for 90 seconds at 70% power.
EXECUTION STEPS
01
THE MACRO PREP
Preheat oven to 400°F. Line a baking sheet with parchment.
02
THE MACRO PREP
Season salmon with salt, pepper, and a drizzle of soy sauce. Place skin-side down on the baking sheet.
03
HIGH HEAT SEAR
Bake 12-15 minutes until salmon flakes easily with a fork.
04
HIGH HEAT SEAR
While salmon bakes, make miso dressing: whisk together miso paste, rice vinegar, sesame oil, soy sauce, honey, and ginger.
05
STEP 5
Cook edamame according to package (usually 3-4 minutes in boiling water or microwave).
06
STEP 6
Assemble bowls: brown rice, cucumber, edamame, and flaked salmon. Drizzle with miso dressing. Top with avocado, sesame seeds, and green onions.
PRIMARY CATEGORY
EXPLORE MORE Oven ProteinFULL EXECUTION PLANS
5-DAY HIGH PROTEIN MUSCLE GAIN PLAN ›GROCERY LIST
servings
- 4 salmon fillets (6 oz each)
- 2 cups cooked brown rice
- 1.5 cups shelled edamame
- 1 large cucumber, diced
- 1 avocado, sliced
- 2 tbsp white miso paste
- 2 tbsp rice vinegar
- 1 tbsp sesame oil
- 1 tbsp soy sauce
- 1 tsp honey
- 1 tsp fresh ginger, grated
- 2 tbsp sesame seeds
- 2 green onions, sliced
- Pickled ginger (optional)