Healthy Protein-Packed Salmon & Egg Fried Rice Bowl

If maintaining or improving your health is on your agenda, this recipe is a perfect fit. This rice bowl is loaded with protein thanks to eggs and soy-marinated salmon, with vibrant flavors from garlic and ginger. Let’s make this year one full of nutritious and delicious meals!

🕒 Cooking Time & Portions

Prep Time: 15 minutes
Cook Time: 20 minutes
Servings: 2 large or 3 moderate portions
Calories: Approx. 1563 total

📝 Ingredients

For the Fried Rice Bowl:

120-150g long grain rice (basmati)
4 eggs
1 tsp finely grated ginger (paste)
1 large garlic clove, crushed
1 tbsp soy sauce
2-3 tsp chili flakes in oil (or chili paste)
20g butter
Salt, to taste

For Oven-Baked Soy Salmon:

1 salmon fillet (~250g)
1.5 tbsp soy sauce
Salt, to taste

🔪 Step-by-Step Instructions

Prepare the Rice
Ideally, use day-old cooked rice. If not, cook rice in salted water, drain well, and spread on a tray to cool and dry out. This prevents clumping and ensures a firmer texture perfect for frying.
Marinate and Bake the Salmon
Rub salmon with soy sauce, coating evenly. Let sit at room temperature for 15 minutes (or marinate earlier and refrigerate). Preheat oven to 200°C. Place salmon in a heatproof dish and bake for 20 minutes. Remove and cut into 2 or 3 portions (remove skin if preferred). Season lightly with salt.
Cook the Egg Fried Rice
In a wide pan (28-30 cm), melt butter over low heat. Add ginger and garlic and sauté for 2 minutes until fragrant. Beat the eggs and pour into the pan. Increase heat and wait until the edges puff up. Stir gently to create soft curds, breaking up larger pieces. Avoid overcooking — the eggs should remain slightly moist.
Combine Rice and Season
Add cooled rice to the eggs and mix well off the heat. Optionally add 2 sliced green onions. Stir in soy sauce and adjust salt to taste.
Assemble and Serve
Layer rice and eggs in bowls, topping with flaked salmon. Drizzle about 1 teaspoon chili oil or a chili paste-oil mixture on each bowl. Serve immediately while warm. Complements beautifully with steamed broccoli florets drizzled with lemon juice or a fresh shredded carrot salad.

💡 Cooking Tips

Using day-old rice reduces moisture, preventing mushy fried rice.
Adjust chili level to your preference for a mild or spicy kick.
Salmon can be swapped for tofu or chicken for variety.

🍽️ Serving Suggestions

Serve this protein-rich bowl with:

Lightly steamed broccoli with lemon
Crisp carrot salad
A side of pickled vegetables for tang

🧾 Final Thoughts

This healthy salmon and egg fried rice bowl delivers satisfying protein and bold flavors, perfect for a nutritious lunch or dinner. It’s simple, balanced, and packed with umami goodness — a great way to fuel your day with wholesome ingredients.