October 28, 2022

Healthy Salmon Bowl

The perfect macro-nutrient combination of protein, fat and fiber rich carbohydrates. This healthy salmon bowl will satiate your hunger and give you continued energy.

Plum (umeboshi) vinegar is a staple in the macrobiotic diet that helps to balance sugar cravings and centre emotions. 

Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 2


1 cup brown rice

1¾ cups water

2 x 150g boneless salmon fillets 

Salt and pepper, to season

1 tsp sesame oil

1 tbsp plum (umeboshi) vinegar

1 small broccoli, cut into florets

340g asparagus, trimmed 

1 tbsp finely grated fresh ginger

Lemon slices, to serve


  1. Rinse rice in a fine mesh sieve under cold running water until water runs clear.
  2. Place water into a medium saucepan over medium heat. Bring to the boil. Add rice. Reduce heat. Bring to a gentle simmer. Cook, covered, for 15 minutes or until water is absorbed and rice is tender. 
  3. Meanwhile, season salmon with salt and pepper. Heat oil in a small non-stick frying pan over medium heat. Add salmon, skin-side up, and cook for 4 minutes. Pour over vinegar. Turn salmon and cook for a further 3 minutes or until lightly browned. 
  4. Cook broccoli and asparagus in a steamer set over a medium saucepan of boiling water for 5 minutes or until crisp-tender. 
  5. To assemble, spoon rice into the base of two serving bowls. Top with salmon, broccoli and asparagus. Place ginger in a small sieve and press down with the back of a spoon over fish and vegetables to release its juice. Discard pulp. Serve with lemon slices. 


You can swap salmon with organic chicken, tofu or another fish such as snapper. You can also flake over hot smoked salmon fillets for a speedy lunch. 

You can also bake salmon in the oven. Simply drizzle fillets with combined sesame oil and vinegar and bake, skin-side down, at 180°C (350°F) for 12 minutes. 

By Tracey Monk