Mango Avocado Salmon Bowl
This mango avocado salmon bowl is a heart-healthy, omega-3 rich dinner ready in 30 minutes for an estimated $6.75 a serving.
Ingredients
| skinless Atlantic salmon fillet, cut into 4 portions | 600g |
| dry brown rice | 1 cup |
| Hass avocados, halved and sliced | 2 |
| mangoes, diced | 2 |
| english cucumber, quartered and sliced | 1 |
| green onions, thinly sliced | 4 |
| lime, cut into wedges | 1 |
| soy sauce | 3 tbsp |
| sesame oil | 1 tbsp |
| fresh lime juice | 1 tbsp |
| honey or maple syrup | 1 tsp |
Steps
- 1Cook the brown rice according to package directions. For 1 cup dry rice, use 2 cups water, bring to a boil, reduce to a low simmer, cover, and cook for 35 to 40 minutes until all the water is absorbed. Remove from heat and let it sit covered for 5 minutes before fluffing with a fork.
- 2While the rice cooks, whisk together the soy sauce, sesame oil, lime juice, and honey in a small bowl. Set aside.
- 3Pat the salmon portions dry with paper towel and season lightly with salt and pepper. Heat a non-stick pan over medium-high heat with a small drizzle of oil. Place the salmon skin-side down if applicable and cook for 4 to 5 minutes per side until golden and cooked through. The salmon should flake easily when pressed gently in the centre. Set aside to rest for a couple of minutes.
- 4While the salmon rests, prep the bowl toppings. Dice the mango, slice the avocado, and slice the cucumber and green onions.
- 5Divide the cooked brown rice into four bowls. Arrange the mango, avocado, and cucumber alongside each salmon portion. Scatter green onions over everything, drizzle with the sesame-soy dressing, and serve with a lime wedge on the side.
A summer bowl that is bright, filling, and genuinely good for your heart. This mango avocado salmon bowl layers fresh salmon over brown rice with mango, avocado, cucumber, and a simple sesame-soy dressing that ties everything together.
Why Does This Make One of Your Go-To Heart-Healthy Dinners?
This mango avocado salmon bowl is one of those meals that looks like it took more effort than it did, which is exactly what you want from a heart-healthy dinner on a weeknight. The rice is the longest part, and once that is going on the stove you can prep everything else in the time it takes to cook. The salmon comes together quickly in the pan. You want a decent sear on the outside, that golden crust, while keeping the inside just slightly translucent in the very centre, which is where the richness and texture are. If you cook it all the way through until opaque, it will still taste good, but the middle stays more moist and tender when you pull it off just slightly early and let it carry over while it rests.
The mango and avocado are doing most of the flavour work here. You want the mango ripe enough that it is soft and sweet but still holds its shape when diced, and the same goes for the avocado. If your avocados are a bit firm, leave them on the counter for a day. The dressing is simple and assertive enough that you do not need much of it, so a light drizzle goes a long way. Leftovers keep well with the dressing on the side, stored separately from the rice and toppings, for up to two days in the fridge, and if bloating tends to follow a rich dinner for you, lighter bowls like this one are usually easier on the stomach than heavier takeout.
Got Mango Avocado Salmon Bowl Questions?
Can I make this mango avocado salmon bowl with frozen salmon?
Yes. Thaw it overnight in the fridge and pat it very dry before searing so it browns properly instead of steaming. Frozen salmon is often less expensive too, which brings the estimated cost per serving down even further.
What can I use instead of brown rice?
Quinoa, farro, or cauliflower rice all work well in this bowl and swap in at a one-to-one ratio by volume. Quinoa is a complete protein and cooks faster, which is worth knowing if you are short on time.
How ripe should the mango and avocado be?
Both should give slightly to gentle pressure, similar to a ripe peach. Under-ripe fruit will taste starchy and firm rather than soft and sweet, so if either feels hard, let it sit on the counter for a day or two before using it.
Looking for a registered dietitian or nutritionist to help you build an eating pattern that works for your health goals? Medimap can help you find one near you. Visit medimap.ca to search by specialty and location, or browse the Health Hub for more seasonal recipes.
Salmon is one of the best dietary sources of omega-3 rich meal ingredients, specifically omega-3 fatty acids, which support heart health, help manage inflammation, and are associated with better brain function over time. Brown rice provides fibre and a more gradual effect on blood sugar compared to white rice, which matters for people managing or trying to prevent type 2 diabetes. Avocado adds heart-healthy monounsaturated fats along with potassium, which plays a role in managing blood pressure. If you liked this bowl, our Lemon Herb Salmon Quinoa Bowl is another quick, heart-healthy salmon dinner worth trying.