My husband and I went to a colleague’s house for dinner this week. She prepared a beautiful, decadent, and delicious spread of a make-your-own sushi bowl. Because I am a glutton for food spreads I must share the minute details. Think a 6-qt dutch oven full of white sticky rice, crab meat, smoked salmon, fresh shrimp, tuna, avocado, cucumber, ribboned carrots, seaweed, followed up with every sauce you can imagine. 

 

As we dove into our custom bowls, my mind wandered, as it often does, to how can I make this healthier and easier. Sure, the spread was amazing and tasted even better, but I don’t have the time nor budget to do this on a casual Thursday night. All my meals must fit into a 30-minute prep to plate window. 

 

Some simple swaps I used:

  • white rice to brown rice
  • just salmon (most nutrient-rich option)
  • fewer vegetables, but more nutrients

 

I try to change just 2-3 items so the taste remains the same. As you’ll notice with this recipe, I kept the sauce because, although not the healthiest option, it was my favorite part so I won’t sacrifice flavor. Think about some of your favorite restaurant meals or “fancy dinners” you enjoy the most. What can you do to make them healthier and easier? 

Healthy Salmon Sushi Bowl

Yield: 2 servings

 

Ingredients

 

  • 2 cups brown rice, cooked
  • 3 Tablespoons rice vinegar
  • 1 Tbsp soy sauce
  • 6 oz cooked salmon, canned or fresh
  • 1 avocado, sliced
  • ½ cucumber, diced
  • 1 cup kale
  • 2 tsp black sesame seeds
  • 3 Tbsp mayonnaise
  • 1 tsp sriracha
  • Salt

 

Instructions

 

  1. Combine cooked rice, rice vinegar, and soy sauce and stir until combined. Divide between two bowls.
  2. Add 3 oz of salmon to each bowl and top with avocado, cucumber, and kale. Sprinkle with black sesame seeds.
  3. In a small bowl combine mayo, sriracha, and salt to taste. Top each bowl with a spoonful of spicy mayo. 

 

Nutrition Information

 

  • 580 calories
  • 60 g carbohydrates
  • 25 g protein
  • 19 g fat