Salmon Rice Bowl with Veggies

what you need

• 130g salmon, cubed
• 3/4 cup cooked white rice
• 1/2 cup edamame, shelled
• 1/2 cup cucumber, sliced
• 1/3 cup shredded carrot
• 1/4 avocado, sliced
• 1 tbsp spicy mayo
• Sesame seeds for topping

◆ Why this works for fat loss

This bowl balances protein, healthy fats, and complex carbs in a way that stabilizes blood sugar and reduces cravings for hours. The salmon provides omega-3 fatty acids, which support fat metabolism, and the combination of protein and fats keeps you full and energized without any afternoon crash.

◆ Chef Tips

• Pat the salmon dry before cooking, or it will steam in the pan instead of searing
• Use high heat and don’t touch the salmon until it naturally releases from the pan
• Pull it off the heat while the center still looks slightly soft, it continues cooking for a minute after it leaves the pan
• Keep your vegetables completely fresh and crunchy; the contrast with the warm salmon and rice is what makes this bowl so good

◆ How to make it

1. Pat your salmon cubes completely dry with paper towels before seasoning, because moisture on the surface will prevent them from searing properly, and you won’t get that golden outside
2. Season with salt and pepper then heat a pan or skillet over high heat until it is properly and fully hot before adding any oil since a hot pan is what creates the golden crust
3. Add a small amount of neutral oil and place your salmon cubes in the pan with space between each one, press them down gently once, then leave them completely alone for 2 to 3 minutes until they are golden on the bottom before flipping
4. Cook the other side for about 2 minutes until golden, but make sure the very center still looks slightly soft and just cooked through, overcooked salmon goes dry and chalky, and we are not doing that
5. While the salmon cooks, build your bowl with rice as the base, then arrange the edamame, cucumber slices, shredded carrot, and avocado in separate sections so it looks intentional and not just thrown together
6. Place your seared salmon on top, drizzle spicy mayo over everything, and finish with a generous sprinkle of sesame seeds right before eating

◆ Macros

• Calories: 540
• Fat: 24g
• Fiber: 8g
• Protein: 36g
• Carbs: 45g