Salmon & Avocado Bowl
Wild salmon with avocado, cucumber and sesame — rich in omega-3 and healthy fats that reduce systemic inflammation.
Wild salmon with avocado, brown rice, cucumber and sesame — 36 g of protein and roughly 2.2 g of combined EPA and DHA. Healthy fats that reduce systemic inflammation in one bowl. Under 20 minutes if the rice is already cooked.
Ingredients (1 serving)
- Salmon fillet — 150 g
- Avocado — 1/2
- Brown rice — 60 g dry
- Cucumber — 60 g
- Sesame seeds — 5 g
Macros per serving
- Calories: 556 kcal
- Protein: 36 g
- Fat: 28 g
- Carbs: 40 g
- Fiber: 10 g
Key micronutrients
- Omega-3 EPA+DHA: ~2.2 g
- Vitamin D: ~450 IU
- Potassium: ~1000 mg
Why it earns a spot in the rotation
- Omega-3 in the range studied for cardiovascular benefit. ~2.2 g of combined EPA and DHA per serving from the salmon alone.
- Vitamin D from a food source. ~450 IU per serving — salmon is one of the few foods that contributes meaningfully to vitamin D without fortification.
- Potassium from the avocado and cucumber. ~1000 mg per serving supports the fluid balance many Western diets fall short on.
- Healthy fats without excess saturated fat. The avocado-and-salmon pairing keeps most of the 28 g of fat unsaturated.
Related protocols
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
