Wild Salmon & Edamame Poke Bowl
A refreshing, protein-packed poke bowl featuring sushi-grade salmon, creamy avocado, and crisp cucumber over warm brown rice. Simple to assemble and loaded with brain-boosting omega-3s.
Prep
10 min
Cook
0 min
Total
10 min
Makes
1 serving
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
Clearer, simpler choices
Let the recipe do the thinking
Clear steps and a complete plate mean fewer decisions when focus is in short supply—and a more substantial meal once you are done.
Notice: focus + energy later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
0 min
Total
10 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Mixing bowl
Time saver
Measure everything before you start so this quick recipe moves without pauses.
Do these three things first
- 1Prep medium avocado (sliced), cup cucumber (sliced)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
From Your Pantry
Cook along
Instructions
0 of 5 steps complete
Next: Toss the cubed salmon with soy sauce
- 01
Toss the cubed salmon with soy sauce
In a small bowl, toss the cubed salmon with soy sauce, toasted sesame oil, and rice vinegar. Let it marinate for about 5 minutes.
Allow: 5 minutes
Tap card to mark done - 02
Warm the cooked brown rice slightly so…
Warm the cooked brown rice slightly so it isn't cold from the fridge, then place it in the base of your serving bowl.
Tap card to mark done - 03
Arrange the marinated salmon
Arrange the marinated salmon, cucumber slices, shelled edamame, and avocado evenly over the rice.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 04
Drizzle any remaining marinade over the top…
Drizzle any remaining marinade over the top of the bowl.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 05
Garnish with a sprinkle of sesame seeds…
Garnish with a sprinkle of sesame seeds or a pinch of red pepper flakes before eating.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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