b. Salmon Bowl – Athlete Food Series
- Dinner, Lifestyle, Lunch, Recipes
The Salmon bowl is a fast fuel option and lean lunch or dinner. We have this weekly and also change the fish type depending on fresh being available or within budget. A salmon bowl = muscle recovery + reduced soreness + clean energy in one easy meal.
Why it works for athletes:
1.High-quality protein → Salmon delivers complete protein for muscle repair and growth.
2.Omega-3 fatty acids → Reduce inflammation, support recovery, and keep joints healthy.
3.Complex carbs (rice, quinoa, sweet potato) → Restore glycogen stores for energy.
4.Vegetables + greens → Provide antioxidants, vitamins, and minerals for performance and immune strength.
5.Healthy fats (avocado, sesame, olive oil) → Long-lasting energy and hormone balance.
6.Hydration & electrolytes (soy sauce, seaweed, cucumber, edamame) → Replenish what’s lost in training.
B. Salmon Bowl
Serves: 2
Ingredients
•2 large salmon fillets (skin on or off)
•1 small onion, finely sliced
•2 cloves garlic, minced
•1 zucchini, sliced into half-moons
•1 cup broccoli florets
•1 tbsp olive oil
•2 tbsp teriyaki sauce (or to taste)
•1 cup brown rice (uncooked)
Method
1.Cook the rice: Prepare brown rice according to packet instructions. Set aside.
2.Sauté the base: In a large pan, heat olive oil. Add onion and garlic, cook until softened and fragrant.
3.Cook the salmon: Add salmon fillets to the pan. Cook 3–4 minutes per side until tender and cooked through.
4.Add the greens: Toss in zucchini and broccoli. Stir-fry gently until just tender but still crisp.
5.Glaze it up: Pour over teriyaki sauce, coat salmon and veggies.
6.Assemble the bowl: Divide brown rice into bowls, top with salmon and veggies, spoon extra sauce on top.
Optional Toppings
Add edamame, or sprinkle sesame seeds, add sliced avocado, sliced cucumber, wasabi peas or crispy spring onion.
Health and Happiness,
b.x
