Skip to content
RecipeSeeker
Poke bowl with cubed raw salmon, avocado, edamame and cucumber over rice
DinnerPescatarianGluten-freeDairy-free

Salmon & Avocado Poke Bowls

Silky sushi-grade salmon, creamy avocado and crunchy edamame over warm rice with a sesame-soy drizzle. 31g protein and 2.7g omega-3s per bowl — restaurant poke, minus the $18.

31g Protein2.7g Omega-312mcg Vitamin D3.5mcg Vitamin B12
Jump to recipePin it
Prep25 min
Cook0 min
Calories555 kcal
Serves4

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

4 servings

Instructions

5 steps · about 25 minutes total

  1. Cook the rice

    Cook the rice until tender and keep it warm — poke is best with rice that is warm, not hot, so the salmon stays silky. Season with the rice vinegar and a pinch of salt while warm.

  2. Make the drizzle

    Whisk the soy sauce, sesame oil and honey until the honey dissolves. This is your entire sauce; it should taste balanced, not just salty.

  3. Prep the toppings

    Cube the salmon with a sharp knife, keeping the pieces chunky. Dice the avocado, slice the cucumber into half-moons, and thaw the edamame under warm water. Keep everything cold until assembly.

  4. Assemble

    Divide the warm rice among four wide bowls. Arrange the salmon, avocado, edamame and cucumber in sections over the top — the neat rows are half the pleasure. Drizzle generously with the sesame-soy sauce.

  5. Finish

    Scatter with sesame seeds and spring onions. Serve immediately with pickled ginger and sriracha on the side for those who want them.

Why this helps

Brain food that tastes like a treat

A single bowl delivers more omega-3s than most people get in several days, plus 80% of your vitamin D — a nutrient that is genuinely hard to get from food. The combination of complete protein, healthy fats and fiber means it eats like indulgence and performs like fuel.

All about ProteinAll about Omega-3All about Vitamin DAll about Vitamin B12

Nutrition facts

per serving · % DV
  • Calories 555 kcal28%
  • Protein 31g62%
  • Total Carbohydrate 35g13%
  • Dietary Fiber 7g25%
  • Total Sugars 1g2%
  • Total Fat 28g36%
  • Sodium 518mg23%

Vitamins & minerals

  • Iron 2.1mg12%
  • Calcium 54mg4%
  • Magnesium 96mg23%
  • Potassium 937mg20%
  • Vitamin C 13mg14%
  • Vitamin D 12.1mcg81%
  • Vitamin B12 3.5mcg146%
  • Folate 199mcg50%
  • Omega-3 2.7g169%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 4).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

Is it safe to eat raw salmon at home?
Yes, if you buy fish labeled sushi-grade or sashimi-grade from a reputable fishmonger, keep it cold, and eat it the day you buy it. When in doubt, ask the fish counter — they will tell you honestly what is intended for raw use.
Can I use frozen salmon?
Only if it was frozen as sushi-grade and you thaw it safely in the fridge overnight. Never use previously-thawed supermarket fillets raw.
What if I do not like raw fish?
Sear the salmon cubes quickly in a screaming-hot pan — 60 seconds per side — for a just-cooked version that is still rosy inside. Or swap in cooked shrimp.
Can I use brown rice?
Absolutely. It adds about 2g of fiber per serving and a nuttier chew. Cook it ahead since it takes longer.
How long does it keep?
Eat it fresh — raw fish bowls are not meal-prep food. You can prep the rice, sauce and vegetables a day ahead and assemble with fresh-cut salmon in 10 minutes.
What is a good soy sauce substitute?
Tamari for gluten-free (most tamari is GF, but check the label), or coconut aminos for a milder, slightly sweeter, lower-sodium option.
Can I add spice?
Sriracha in the drizzle, sliced fresh chili on top, or a spoonful of chili crisp — all excellent. Start small; the salmon is the star.
Why edamame in a poke bowl?
It adds 5g of complete plant protein per serving plus folate and crunch, and it is traditional in Hawaiian-style poke. No edamame? Diced mango is a great swap.

Made it? Rate it.

No ratings yet. Be the first to rate “Salmon & Avocado Poke Bowls”.

Tap a star to rate.

Same nutrients, different dish

You might also like

All recipes
Miso-glazed salmon fillet over steamed rice with sesame seeds and scallions35 min

560 kcal4 servings

Miso-Glazed Salmon with Rice

Caramelized miso-glazed salmon fillets over steamed rice with sesame and scallions. 2.2g omega-3s, 34g protein and a day's vitamin D. 35 minutes, restaurant-level results.

2.2g Omega-334g Protein12mcg Vitamin D
Skillet hash of diced sweet potato and mackerel topped with fried eggs and herbs30 min

508 kcal4 servings

Mackerel & Sweet Potato Hash

Crispy-edged sweet potatoes, smoky mackerel and a fried egg on top. Over 1g of omega-3s and 60% of your vitamin D per serving — from a humble can of fish.

1g Omega-39mcg Vitamin D9.2mcg Vitamin B12
Two slices of toast topped with smashed avocado, sardines, red onion and lemon10 min

473 kcal2 servings

Sardine & Avocado Toast

The 10-minute lunch that outperforms most dinners: 30g protein, 392mg calcium and 1.2g omega-3s on two slices of toast. Trust us on the sardines.

30g Protein392mg Calcium1.2g Omega-3