Salmon rice bowl

This bowl and the chicken rice bowl share a shape: one protein, one carbohydrate, a plate of greens, and a scale that turns all four into a number. A 150 g raw fillet of farmed Atlantic salmon carries a meaningful EPA and DHA dose on top of its protein. The source record retains EPA and DHA fields, but the meal UI does not surface them. What the meal does display is the fat, and the fat is most of what separates this bowl from the chicken one. Read omega-3 fatty acids for the dose that matters.

The baseline is 150 g of farmed Atlantic salmon raw, 65 g of dry long-grain white rice, 40 g of Hass avocado, and 50 g of baby spinach. Those four amounts calculate to 631 kcal, 37.2 g of protein, 56.7 g of carbohydrate, and 28.7 g of fat per serving, read off the ingredient table above rather than typed in here.

Where the calories sit sets this bowl apart from the chicken one. The salmon contributes 296 of the 631 kcal, the rice 233, the avocado 89, and the spinach 13. In the chicken bowl, the protein source contributes less than a third of the total. Here it contributes closer to half, because farmed salmon at 296 kcal per 150 g raw is nearly double chicken breast's 159 kcal at the same weight. Salmon's 30.5 g of protein at this weight sits close to chicken's. The gap comes from salmon's 19.7 g of fat, out of the bowl's 28.7 g total, which a chicken bowl never carries.

Farmed versus wild is the decision this bowl is actually built around, and it moves more than the fat line. Swap the farmed fillet for the same 150 g of wild sockeye and the bowl becomes 531 kcal, 40.2 g of protein, and 16.5 g of fat, with sodium moving from 130 mg to 136 mg. Wild carries more protein and dramatically less fat at the same weight, and less fat is most of where the omega-3 dose goes too.

The cost gap between this bowl and the chicken bowl is real. Salmon costs more per gram of protein than chicken breast does, farmed or wild, and this page will not pretend that gap closes. What salmon buys instead, the omega-3 dose, is what chicken cannot deliver in the same bowl.

Farmed and wild salmon are priced as separate records in this bowl's data, and the ingredient table above uses the farmed Atlantic one. If wild sockeye is what actually went in the oven, the fat line moves from 19.7 g to 7.4 g at the same 150 g and calories from 296 to 195, a 101 kcal gap before the rice is even in the tracker. Check the package for "farmed" or "wild," or "Atlantic" versus "sockeye," and log the record that matches it.

Skin changes the number too, and this page has no skin-on record to price it. Skin-on fillets carry more fat than skinless, while the raw farmed Atlantic record used here does not specify skin state. Weigh what actually went in the oven rather than assume the skin is already accounted for.

Cooking method decides whether a fifth ingredient exists. Baking or poaching the fillet at 200C adds no fat, and the bowl's 28.7 g of fat comes entirely from the salmon, avocado, and the rice and spinach's small shares. Pan-searing adds oil that was never part of this baseline. Measure it and log it as its own line, the rule the chicken bowl runs on its five grams of olive oil.

Sauce is where this bowl leaks the most unlogged numbers. Soy, teriyaki, and ponzu all add sodium on top of the bowl's own 130 mg, and the sweet ones add sugar this page cannot report, because none of the four ingredient records here carry a sugar value. Measure whatever goes on top rather than eyeballing a drizzle.

Fiber here is incomplete. Rice and spinach both report it, 0.1 g and 0.8 g at this bowl's portions, but salmon and avocado carry no fiber value at all. The bowl's fiber can't be totalled from four records when two of them are silent, so it reads as unavailable rather than as the 0.9 g the two reporting ingredients alone would suggest. Log what you can and leave the bowl-level field blank rather than type in an incomplete sum.

The rice runs the same trap the chicken bowl's rice does. 65 g of dry rice cooks up to 179 g on the plate. Weigh that cooked 179 g against a dry rice entry and the tracker prices it near 643 kcal instead of the 233 kcal this bowl's dry rice actually contributes, an error bigger than the salmon, avocado, and spinach combined. Weigh the rice before it goes in the water.

This bowl is the recovery meal for a session that asked something of both protein and glycogen, and it does one more job in that window the chicken bowl cannot: put a meaningful EPA and DHA dose next to the carbohydrate a hard session just spent. What that dose should be and what to aim for lives at omega-3 fatty acids and omega-3 index. Eat it inside the same two-hour post-training window the chicken bowl works in, at 37.2 g of protein and 56.7 g of carbohydrate per serving either way.

Run this bowl two or three times a week and the omega-3 case compounds instead of resetting every time. Swapping in tuna instead drops the bowl's fat under 10 g total and gives up nearly all of that pattern, a tradeoff worth knowing before reaching for the cheaper fish out of habit.

This bowl asks more of a cutting-phase calorie budget than the chicken bowl does. At 631 kcal for the farmed build, it costs 132 kcal more than the chicken bowl's 499 kcal baseline for close to the same protein, and that gap is calorie budget a deficit can't always spend on fat and omega-3s. The wild sockeye build closes most of it, at 531 kcal, and is the version to run when the calorie budget is tight but the omega-3 dose still matters.

For meal prep, this bowl travels well. Bake or poach the fillet rather than pan-sear it, since a hot pan's oil doesn't survive a fridge reheat cleanly, and cold flaked salmon over rice holds its texture better than reheated pan-seared salmon does. Weigh the finished batch and divide by container count the way the meal prep entry describes, rather than trusting four scoops to match.