Japanese Salmon and Rice Bowl
Flaked grilled salmon over warm rice with toasted nori, cucumber, and a soy-ginger drizzle. Clean, light, protein-forward — the Japanese template for a savory breakfast that actually works.
440
Calories
33g
Protein
42g
Carbs
14g
Fat
GLP-1 Tip
Salmon plus rice is gentler than a meat-based fry-up and gives you clean protein and carbs without the fat overload that often triggers reflux. Leftover cooked salmon from dinner makes this a 5-minute morning.
Easy on stomachHigh ProteinOmega 3Dairy FreeNausea friendlyGood for shot day
Ingredients
Serves 1 · 5 min prep · 8 min cook
Method
- 1
Pan-cook 1 salmon fillet (120g) skin-side down over medium heat for 4 minutes, then flip for 3 more.
~7 min
- 2
Warm 150g cooked brown rice.
~2 min
- 3
Whisk 1 tsp low-salt soy sauce and ½ tsp grated ginger with 1 tsp water.
~1 min
- 4
Flake the salmon over the rice, top with ¼ sliced cucumber, ½ sheet shredded nori, 1 tsp sesame seeds, and 1 sliced spring onion, then drizzle with the sauce.
~2 min
Chef Notes
Dry the salmon skin with kitchen paper before it hits the pan — it's the difference between crisp skin and sad skin.
Allergens
FishSoySesameGluten
Substitutions
Swap salmon for 150g silken tofu and use tamari for a vegan, gluten-free version.
This is not medical advice. Consult your prescribing physician about dietary changes. Nutritional values are estimates and may vary.