The Salmon Buddha Bowl is a vibrant, healthy meal loaded with teriyaki-glazed salmon, warm rice, fresh vegetables, and creamy avocado. With tangy pickled onions, sweet mango, and a drizzle of spicy mayo, this bowl is packed with protein, omega-3s, and bold flavors. Perfect for a wholesome lunch or dinner in under 30 minutes!

Full Recipe:

Ingredients

For the Bowl:

• 1 cup pickled red onions
• 4 cups cooked white rice (or your favorite grain)
• 1 lb salmon fillet, diced into 1-inch chunks
• 2 tbsp avocado oil or olive oil
• 8 tbsp teriyaki sauce
• 2 medium avocados, peeled and sliced
• 2 large carrots, shredded or grated
• 1 cup mango, diced

For the Dressing:

• 1 cup mayonnaise or aioli
• 1 tbsp sriracha sauce (or teriyaki sauce for a mild option)

Directions

1. Prepare the Pickled Onions:

• If making pickled onions at home, prepare them first and set aside.

2. Cook the Rice:

• Cook rice according to package directions and keep warm.

3. Prepare the Salmon:

• Remove the skin from the salmon (if not skinless) and cut into 1-inch chunks. Coat the salmon in teriyaki sauce and let it marinate for 15–20 minutes at room temperature.

4. Cook the Salmon:

• Air Fryer Method: Preheat air fryer to 400°F. Lightly coat the basket with oil and arrange salmon pieces in a single layer. Cook for 5–7 minutes.
• Oven Method: Preheat oven to high broil. Place salmon pieces on foil in a pan. Broil for 10 minutes, flip, and broil for 5 more minutes or until golden brown.

5. Prepare the Toppings:

• Shred or grate the carrots. Slice avocados. Dice mango into small chunks.

6. Make the Dressing:

• Combine mayonnaise with sriracha sauce, adjusting spice level to taste. For a non-spicy option, use teriyaki sauce instead of sriracha.

7. Assemble the Bowls:

• Start with 1 cup of rice in each bowl. Top with half an avocado, ¼ cup shredded carrots, ¼ cup pickled onions, ¼ cup mango, 4 oz cooked salmon, and a drizzle of dressing.

8. Serve:

• Garnish with sesame seeds or lime wedges if desired. Enjoy immediately!

Nutrients (Per Serving)

• Calories: 1058
• Protein: 33 g
• Carbohydrates: 72 g
• Fat: 72 g
  • Saturated Fat: 11 g
• Fiber: 10 g
• Sugar: 15 g
• Sodium: 1906 mg
• Vitamin A: 6695 IU
• Vitamin C: 33 mg
• Potassium: 1438 mg

The Star of the Dish: Teriyaki-Glazed Salmon

Salmon is the star ingredient in this Buddha bowl, and its rich, buttery flavor pairs perfectly with the sweet and savory teriyaki glaze. Packed with omega-3 fatty acids, protein, and essential nutrients like vitamin D and selenium, salmon not only tastes great but also supports heart and brain health.

The teriyaki glaze caramelizes beautifully during cooking, adding a slightly sticky texture and deep flavor to the salmon. Using fresh, high-quality salmon ensures that the dish is both flavorful and nutritious. Whether cooked in an air fryer or under a broiler, the salmon is tender, juicy, and perfectly caramelized.

The Importance of a Well-Balanced Bowl

A good Buddha bowl balances flavors, textures, and nutrients. The Salmon Buddha Bowl achieves this with:

1. Warm Grains: Steamed white rice provides a comforting base, soaking up the teriyaki sauce for added flavor. For a healthier alternative, try brown rice, quinoa, or cauliflower rice.
2. Fresh Vegetables: Carrots and pickled onions add crunch and tanginess, balancing the richness of the salmon and avocado.
3. Sweet Fruit: Mango brings natural sweetness and a burst of tropical flavor that complements the savory teriyaki and spicy mayo.
4. Creamy Elements: Avocado adds creaminess and healthy fats, making the dish more satisfying and indulgent.
5. Flavorful Dressing: Spicy mayo ties everything together, offering a creamy, tangy kick that elevates each bite.

These elements work together to create a dish that’s both delicious and nutrient-dense.

Why Pickled Onions Make a Difference

Pickled onions are a small but impactful addition to the Salmon Buddha Bowl. Their tangy flavor cuts through the richness of the salmon and avocado, providing a refreshing contrast that enhances the overall dish. Making them at home is simple and requires minimal ingredients, but store-bought options work just as well for convenience.

The pickling process not only adds flavor but also provides probiotics, which support gut health. They’re a great way to introduce a pop of color and acidity to the bowl.

Customizing the Salmon Buddha Bowl

The Salmon Buddha Bowl is highly adaptable, allowing you to tailor it to suit your preferences or dietary needs:

1. Grain Options: Substitute white rice with brown rice, quinoa, or farro for added fiber and nutrients.
2. Vegetable Variations: Add cucumbers, shredded cabbage, or edamame for extra crunch and color.
3. Protein Alternatives: Swap salmon for grilled chicken, tofu, shrimp, or chickpeas for a different take on the dish.
4. Dressing Choices: Experiment with tahini, ginger miso, or a simple olive oil and lime vinaigrette for a lighter option.
5. Spice Levels: Adjust the heat in the spicy mayo by adding more or less sriracha or using a mild sauce like teriyaki for a kid-friendly version.

These variations make the bowl versatile enough to accommodate various tastes and dietary restrictions.

Why This Bowl is Perfect for Meal Prep

The Salmon Buddha Bowl is an excellent choice for meal prep. Each component can be prepared in advance and stored separately, making it easy to assemble fresh bowls throughout the week. Here’s why it works so well:

1. Longevity: Cooked salmon and rice can be refrigerated for up to four days, while pickled onions last even longer.
2. Portion Control: Pre-measure ingredients for consistent servings, helping to manage calories and macros.
3. Quick Assembly: With everything prepped, putting together a fresh bowl takes just a few minutes.
4. Customizable Storage: Keep components like dressing and avocado separate to maintain their freshness and texture.

Meal prepping this bowl ensures you have a healthy, delicious meal ready to go, even on the busiest days.

Health Benefits of the Salmon Buddha Bowl

This bowl isn’t just flavorful; it’s also packed with nutrients that support overall health:

1. Protein Power: Salmon and mayonnaise provide high-quality protein that aids muscle repair and satiety.
2. Omega-3 Fatty Acids: Salmon is an excellent source of omega-3s, which promote heart health and reduce inflammation.
3. Fiber-Rich Ingredients: Rice, mango, and carrots contribute dietary fiber, supporting digestion and gut health.
4. Vitamins and Minerals: Avocado, mango, and carrots offer essential nutrients like potassium, vitamin C, and beta-carotene.
5. Healthy Fats: Avocado and salmon provide unsaturated fats that are beneficial for brain health and energy.

This balance of macronutrients and micronutrients makes the Salmon Buddha Bowl a wholesome choice for any meal.

Tips for Perfecting the Recipe

1. Use Fresh Ingredients: High-quality salmon, ripe avocados, and fresh mangoes ensure the best flavor and texture.
2. Don’t Overcook the Salmon: Cook salmon just until it flakes easily for a tender, juicy texture.
3. Balance the Dressing: Taste the spicy mayo and adjust the sriracha to your preferred spice level.
4. Serve Immediately: Assemble the bowl just before serving to maintain the freshness and vibrancy of the ingredients.
5. Garnish Generously: A sprinkle of sesame seeds, lime wedges, or extra herbs adds flavor and visual appeal.

Pairing Suggestions

While the Salmon Buddha Bowl is a complete meal on its own, you can enhance the dining experience with complementary sides and beverages:

• Sides: Pair with miso soup, seaweed salad, or vegetable spring rolls for a more elaborate meal.
• Beverages: Serve with green tea, sparkling water with lime, or a crisp white wine like Sauvignon Blanc.
• Dessert: End the meal with a light fruit sorbet or a piece of dark chocolate for a balanced finish.

Storing and Reheating

Proper storage ensures you can enjoy the Salmon Buddha Bowl as leftovers or a meal-prep option:

• Refrigeration: Store cooked salmon, rice, and toppings separately in airtight containers for up to four days.
• Reheating: Warm the salmon and rice in the microwave or on the stovetop, then assemble the bowl fresh.
• Avocado Storage: To prevent browning, drizzle sliced avocado with lemon juice and store in an airtight container.

Conclusion

The Salmon Buddha Bowl is a vibrant, nutritious meal that’s as satisfying as it is beautiful. Its combination of teriyaki-glazed salmon, fresh vegetables, and creamy avocado creates a harmony of flavors and textures that’s hard to resist. Whether you’re looking for a quick dinner, a wholesome lunch, or a meal-prep option, this bowl delivers on all fronts.

With its versatility, bold flavors, and health benefits, the Salmon Buddha Bowl is a recipe worth trying. It’s a perfect example of how simple ingredients can come together to create a truly memorable dish. Give it a try, and discover your new favorite way to enjoy salmon!