Baked Salmon with Brown Rice & Edamame
A ginger-soy salmon bowl with 42 g of protein and 520 kcal — leading the rotation for marine omega-3 (~2.2 g EPA+DHA) and isoflavones in a single dinner.
A ginger-soy glazed salmon fillet over brown rice with steamed edamame — 42 g of protein and 520 kcal — the longevity-menu leader for marine omega-3 and isoflavone density in a single dinner. Ready in 25 minutes; most of that is oven time.
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42 grams of protein and over 2 grams of omega-3 in a single bowl.
Transcript & sources → All videosMr. Age is AgeGen's editorial character. Facts come from the protocol above.
Ingredients (1 serving)
- Salmon fillet — 150 g
- Brown rice, cooked — 130 g
- Edamame, shelled — 80 g
- Sesame seeds — 1 tsp
- Soy sauce + ginger — 1 tbsp
Macros per serving
- Calories: 520 kcal
- Protein: 42 g
- Fat: 16 g
- Carbs: 48 g
- Fiber: 5 g
Key micronutrients
- Omega-3 EPA+DHA: ~2.2 g (from salmon)
- Isoflavones: ~17 mg (from edamame)
- Vitamin D: ~600 IU (from salmon)
- Magnesium: ~80 mg
Why it earns a spot in the rotation
- Marine omega-3 depth. ~2.2 g of EPA+DHA from the salmon fillet alone — the dose range covered in most cardiovascular-benefit trials. Plant-source ALA cannot substitute directly for the long-chain forms.
- Natural vitamin D source. Salmon is one of the few food sources that contributes meaningful vitamin D (~600 IU per 150 g serving).
- Isoflavones from edamame. Edamame adds ~17 mg of soy isoflavones alongside complete plant protein — an uncommon combination in a single bowl.
- Protein density without excess calories. 42 g of protein in 520 kcal keeps the protein-to-calorie ratio high and supports muscle protein synthesis at dinner.
Related protocols
- Shrimp & Zucchini Pasta with Walnut Pesto
- Turkey-Stuffed Bell Peppers with Tomato Sauce
- Tuna Niçoise Salad
Sources
AgeGen recipes are sourced from the USDA FoodData Central database. Macros are calculated per the ingredient panel; round to the gram.
