A sesame-soy salmon bowl is a delicious and nutritious meal that is quick and easy to make. It features salmon, which is one of the healthiest fish you can eat, along with protein-rich quinoa and vitamin-packed vegetables. But what exactly goes into this tasty bowl that makes it so good for you? Let’s take a closer look at the ingredients and nutrition facts.
Salmon
Salmon is the star ingredient in this meal. Salmon is an oily, cold-water fish that is rich in healthy omega-3 fatty acids. Omega-3s offer many benefits including supporting heart and brain health. Salmon is also a great source of protein, B vitamins, potassium, selenium and other minerals.
When choosing salmon, opt for wild-caught over farmed for maximum nutrition. Wild salmon get their pink color from eating krill and other organisms high in astaxanthin, a powerful antioxidant. Farmed salmon are fed a diet designed to make their meat pink, but without the same levels of the natural antioxidant.
A 4-ounce serving of salmon contains about:
| Calories | 175 |
| Protein | 22g |
| Fat | 8g |
| Omega-3s | 1.5-2.5g |
| Vitamin B12 | 50% DV |
| Selenium | 61% DV |
| Potassium | 15% DV |
As you can see, salmon packs a nutritious punch! The omega-3 fatty acids are especially important for reducing inflammation and boosting brain function.
Quinoa
Quinoa provides a quick-cooking, gluten-free grain option for this bowl. Once considered an ancient grain, quinoa is actually a seed that is related to spinach and beets. It has become increasingly popular in recent years due to its stellar nutritional profile.
Quinoa contains more protein than most grains, as well as all 9 essential amino acids, making it a complete protein source. It is also high in fiber, magnesium, B vitamins, iron, potassium, calcium and antioxidants.
One cup of cooked quinoa provides:
| Calories | 222 |
| Protein | 8g |
| Fiber | 5g |
| Magnesium | 30% DV |
| Iron | 15% DV |
| Lysine | 10% DV |
The high protein and fiber keeps you feeling full and satisfied. The nutrients like magnesium, lysine and iron provide important health benefits. Quinoa is the perfect nutrient-dense base for this wholesome bowl.
Vegetables
The vegetables in this bowl provide vitamins, minerals, antioxidants and fiber. Fresh, colorful veggies add important nutrients and texture to balance the dish.
Some great options include:
- Spinach – Folate, vitamin A, vitamin K
- Kale – Vitamin K, vitamin A, vitamin C
- Carrots – Vitamin A, vitamin K
- Broccoli – Vitamin C, vitamin K, folate
- Snap peas – Vitamin C, vitamin K
- Bell peppers – Vitamin C, antioxidants
- Tomatoes – Vitamin C, lycopene
- Avocado – Healthy fats, fiber, potassium
Aim for 2-3 cups of vegetables in your bowl for a good source of nutrients and antioxidants. This supports healthy digestion, immunity, eyesight and more. Go for raw, steamed or roasted vegetables to maximize nutrition.
Sesame-Soy Sauce
A simple sauce brings this bowl together and adds great flavor. Whisk together:
- 3 Tbsp reduced sodium soy sauce – Adds salty flavor
- 1 Tbsp rice vinegar – Mild acidity to brighten
- 1 Tbsp toasted sesame oil – Nutty, aromatic flavor
- 1 Tbsp olive oil – Healthy fat
- 1 tsp grated ginger – Spicy kick
- 1 clove garlic, minced – Savory flavor
- 1 tsp honey – Sweetness to balance
- 1 tsp sesame seeds – Crunchy garnish
This sauce adds the perfect mix of flavors to complement the salmon and vegetables. It also contributes some nutrition from the sesame oil, garlic, ginger and sesame seeds.
Nutrition Breakdown
Now let’s put all of these nutritious ingredients together to see the full nutrition profile of a sesame-soy salmon bowl:
For a bowl with:
- 4 oz wild salmon
- 1 cup quinoa
- 2 cups mixed vegetables
- 2 Tbsp sesame-soy sauce
It provides approximately:
| Calories | 535 |
| Protein | 40g |
| Fat | 18g |
| Omega-3s | 2g |
| Fiber | 9g |
| Vitamin A | 100% DV |
| Vitamin C | 70% DV |
| Vitamin K | 100% DV |
| Folate | 45% DV |
| Potassium | 35% DV |
| Iron | 20% DV |
| Magnesium | 30% DV |
| Selenium | 50% DV |
This provides an excellent balance of protein, healthy fats, fiber and vitamins/minerals. It’s the perfect one bowl meal to keep you full and nourished!
Benefits for Health
Eating salmon and vegetable quinoa bowls on a regular basis can provide great benefits for your health. Here are some of the top benefits:
Heart Health
The omega-3 fatty acids from the salmon help reduce inflammation, lower triglycerides and reduce risk of heart disease and stroke. The vitamin K from the greens promotes healthy blood clotting. The potassium helps maintain healthy blood pressure.
Brain Health
The omega-3 DHA fatty acid from salmon boosts brain function and cognition. The B vitamins from the quinoa and salmon support nerve signaling. This can boost focus, memory and mood.
Blood Sugar Control
The protein and fiber in this meal help stabilize blood sugar. This makes it great for diabetes management or weight maintenance. The magnesium also helps maintain healthy blood sugar levels.
Digestion
The fiber from the quinoa, veggies and whole grains improves digestion and gut health. It helps promote regularity and reduces risk of digestive issues like constipation.
Immunity
Many nutrients in this bowl boost immunity. The vitamin C, A and selenium all support immune cell function. The zinc also helps fight infection to keep you healthy.
Vision Health
Antioxidants like vitamin A, vitamin C and astaxanthin from the salmon protect eye health. They can help reduce risk of macular degeneration and vision loss from aging.
Skin Health
The omega-3 fatty acids help reduce inflammation for clearer skin. Vitamin A and vitamin C support collagen production to prevent fine lines and wrinkles.
As you can see, regularly eating sesame-soy salmon bowls provides some excellent health benefits! It’s one of the healthiest meals you can make.
Making Your Own Salmon Bowl
Here is a simple step-by-step guide to making this nutritious salmon bowl at home:
Ingredients:
- 4 oz wild salmon fillet
- 1 cup quinoa
- 1 cup chopped vegetables (spinach, kale, carrots, snap peas, bell pepper etc)
- Sesame-soy sauce:
- 3 Tbsp reduced sodium soy sauce
- 1 Tbsp rice vinegar
- 1 Tbsp toasted sesame oil
- 1 Tbsp olive oil
- 1 tsp grated ginger
- 1 clove garlic, minced
- 1 tsp honey
- 1 tsp sesame seeds
- Lemon wedges, for serving
Instructions:
- Cook the quinoa according to package directions. Fluff with a fork.
- Steam, roast or saute the vegetables until tender-crisp.
- Whisk together the sesame-soy sauce ingredients.
- Cook the salmon in a pan over medium heat for 4-5 minutes per side, until cooked through.
- To assemble the bowls, divide the quinoa between 2 bowls. Top with vegetables and salmon.
- Drizzle with the sesame-soy sauce.
- Garnish with sesame seeds and lemon wedges.
That’s it! In about 20 minutes you can have these restaurant-quality salmon bowls. You can swap different proteins or vegetables to change it up. Meal prep the components to have easy lunches or dinners all week.
Common Questions
Is salmon good for weight loss?
Yes, salmon is a great addition to a weight loss diet! It’s high in protein to help you feel full. The healthy fats keep you satisfied. Salmon is also lower in calories than most protein sources. Combined with vegetables and whole grains, it makes a well-rounded, nutritious meal.
How often can you eat salmon?
You can safely enjoy salmon 2-3 times per week. Salmon provides important nutrients and omega-3 fatty acids. Eating it regularly gives you the health benefits. But vary your protein sources and fish choices to prevent consuming too much mercury or other contaminants.
Is frozen salmon as healthy as fresh?
Frozen salmon is just as nutritious as fresh! Freezing helps lock in the nutrients. Look for wild-caught Alaska salmon for best quality and sustainability. Thaw in the fridge overnight before cooking.
Can you substitute shrimp or chicken?
While salmon gives you the most omega-3 benefits, you can use shrimp or chicken breast in place of the salmon. Shrimp also provides lean protein, vitamin B12, selenium, and some omega-3s. Chicken breast is high in protein with vitamin B6 and niacin.
What can I serve with a salmon bowl?
Some tasty side options include rice, cauliflower rice, roasted sweet potatoes, whole grain rolls, steamed edamame, or a side salad. You can also add avocado, nuts, or additional veggies like mushrooms or zucchini to your bowl.
Conclusion
A sesame-soy salmon bowl makes for a quick, balanced, and nutritious meal. Salmon provides stellar nutrition like protein, omega-3 fatty acids, B vitamins, and antioxidants. Protein-rich quinoa, fiber-filled vegetables, and nutrient-dense sauce round out this bowl. Eating salmon bowls regularly promotes heart health, brain function, healthy digestion, a strong immune system and more.
Next time you want a super easy, delicious and nutritious dinner, consider making a sesame-soy salmon bowl! Using fresh, high quality ingredients ensures you get the best nutrition to power your day. Your body and tastebuds will thank you.