Salmon, avocado and edamame poke bowl

The poke bowl, the Hawaiian dish that has become a must: a fresh, balanced bowl combining rice, salmon, avocado and crunchy vegetables. Rich in protein and healthy fats, colourful and endlessly customisable, it is the healthy, filling lunch par excellence, and much cheaper made at home.

Preparation: 20 min  |  Cooking: 15 min  |  Servings: 2  |  Difficulty: Easy

Calculated per serving from the Anses Ciqual 2025 values for each ingredient, based on the quantities in the list. Household measures (spoonfuls, pieces) use average weights. 577 kcal · 35 g protein · 42 g carbohydrate · 31 g fat

Ingredients

• 150 g rice
• 200 g salmon
• 1 avocado
• 1 cucumber
• 100 g edamame
• 2 tbsp soy sauce
• 1 lime

Method

1. Cook the rice, drain it and leave it to cool slightly.
2. Cut the salmon (very fresh, sashimi quality) into cubes and marinate for 10 minutes in the soy sauce and lime juice. For a cooked version, just sear it in a frying pan.
3. Slice the avocado and cucumber, and shell the edamame.
4. Divide the rice between the bowls and arrange the salmon, avocado, cucumber and edamame attractively on top.
5. Drizzle with the rest of the marinade and add sesame seeds or spring onion.

Nutritional benefits

The poke bowl is a model of balance: the salmon provides good-quality protein and heart-friendly omega-3, the rice carbohydrate for energy, the avocado healthy fats, and the vegetables (cucumber, edamame) fibre and freshness. The edamame also add plant protein. A complete, filling lunch rich in micronutrients, covering every food group in a single colourful bowl.

Variations and substitutions

• With tuna, cooked prawns or marinated tofu instead of the salmon.
• Low carb: replace the rice with cauliflower or more vegetables.
• Brown rice for more fibre and a lower GI.
• Sauce: add a touch of ginger, sesame or sriracha.

Storage and making ahead

If you use raw salmon, eat the bowl the same day. With cooked salmon or tofu, the components keep separately for 2 days in the fridge: perfect to assemble in the morning for lunch.

💡 Good to know

For a raw salmon poke, insist on very fresh “sashimi” quality fish and keep it chilled until the last moment. If in doubt (or during pregnancy), opt for the cooked salmon version.

Read also

Discover more high-protein recipes · healthy & balanced recipes · gluten-free recipes · lactose-free recipes.

The foods in this recipe: rice · salmon · avocado · cucumber · edamame.

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