Want an easy-to-digest dinner idea that is still protein forward with a good balance of fiber? Try this poached salmon “sushi” bowl. Instead of pan searing salmon in oil at a high temperature, I’m loving the poaching method. I flavor my salmon with coconut aminos, wrap it in parchment paper, and steam for about 8 to 10 minutes until done. You can find the “how to” video here!
Why Poaching Instead of Pan-Searing?
When it comes to cooking salmon, many recipes call for pan-searing or roasting at high heat. While those methods create a crispy crust and deep flavor, they aren’t always the best option for sensitive digestion. Poaching is a gentle cooking method that simmers the salmon in liquid (like water or broth) at a low temperature. This keeps the fish tender, moist, and easier to digest while avoiding the heavy oils that can sometimes irritate the gut.
Another bonus? Poaching is also one of the healthiest cooking methods when it comes to longevity. Research shows that water-based, low-heat cooking methods (like poaching, simmering, and steaming) produce far fewer AGEs (advanced glycation end products) than high-heat techniques such as grilling, roasting, or frying. AGEs are compounds that form when food browns or crisps at high temperatures, and while tasty, they’ve been linked to inflammation, oxidative stress, and accelerated aging. By poaching salmon instead of pan-searing, you’re not only making it easier to digest, you’re also reducing compounds that can contribute to aging and chronic disease.
How to Build Your Bowl
The best thing about this bowl, is that there is no recipe per se, so you can build it however your heart’s desire! Here is what goes into mine:
- Cooked and cooled white rice
- Poached salmon
- Steamed zucchini
- Steamed carrots
- Mango
- Nori strips
Gut-Friendly Salmon Sushi Bowl
Equipment
- Steamer pot or steamer basket
- Small saucepan
Ingredients
- 1 cup dry white rice
- 2 cups of water or broth
- 2 small salmon fillets skin removed, cut into cubes
- 1 medium zucchini sliced
- 1 medium carrot sliced into coins
- Mango chunks
- 1 sheet nori cut into thin strips
- Coconut aminos, tamari, or soy sauce to taste
Instructions
- Cook the rice. Rinse rice under cold water until the water runs clear. In a medium saucepan, combine 1 cup dry white rice with 2 cups water or broth. Bring to a boil, then reduce heat to low, cover, and simmer for 15–18 minutes, or until liquid is absorbed. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork and set aside.
- Poach the salmon and steam the veggies. Add water to a pot about ¼ to ⅓ of the way full and bring it to a gentle simmer. Place the salmon on a sheet of parchment paper, season with coconut aminos if desired, and wrap it tightly into a packet so no liquid can seep in. Carefully place the packet onto a steamer basket with the veggies and place into the simmering water. Poach for 8 to 10 minutes, or until the salmon is opaque and flakes easily with a fork. Veggies will need to remain in the pot for 10 to 12 more minutes (for a total of 20 minutes) until fork tender.
- Assemble the bowls. Divide rice between two bowls. Top with poached salmon, steamed zucchini, steamed carrots, and mango chunks. Garnish with nori strips and any optional toppings you love (sesame seeds, avocado, coconut aminos, or pickled ginger). Serve immediately and enjoy!
