Poke Bowl Meal Prep
Why this recipe works
- Built for meal prep: The rice, salmon, vegetables and dressing are cooled and packed in a way that keeps the bowl fresh for chilled lunches.
- Bright, savoury balance: Rice vinegar lifts the sushi rice while soy sauce and sesame oil bring a rounded umami dressing.
- Good texture contrast: Tender salmon and sticky rice are balanced by crisp cucumber, firm edamame and toasted sesame seeds.
Get the most out of this recipe
Timing notes
- Cool the rice promptly: Spread the dressed rice out before packing so it cools quickly and the grains stay distinct.
- Best within two days: Keep the bowls chilled and eat within the storage window for the best flavour, texture and food safety.
- Soften chilled rice slightly: If the rice firms up in the fridge, let it stand briefly at room temperature before eating, while keeping the salmon and vegetables cold.
Ingredient notes
- Use sushi rice: Sushi rice gives the bowl its lightly sticky texture and holds the vinegar seasoning well.
- Cook the salmon through: This meal-prep version uses roasted salmon rather than raw fish, making it more practical for packed lunches.
- Toast the sesame seeds: A quick toast in a dry pan brings out their nutty aroma and gives the finished bowl more depth.
Make-ahead tips
- Keep the dressing separate: Pack the soy and sesame dressing in a small container and add it just before eating to avoid softening the rice and cucumber.
- Prepare the components in advance: The rice, salmon, edamame and vegetables can be cooked, cooled and assembled ahead for chilled lunches.
- Best texture on day one: The bowls keep well, but the cucumber is crispest and the rice texture is freshest on the day they are made.
Common mistakes
- Leaving cooked rice out too long: Cool the rice quickly and refrigerate it promptly; cooked rice should not sit warm for extended periods.
- Adding dressing too early: Pouring the dressing over before storage can make the bowl wet and dull the cucumber’s crunch.
- Drying out the salmon: Roast only until the salmon is just cooked through and flakes easily, then let it cool before packing.
Equipment you'll need
Ingredients
Instructions
- Rinse the rice in cold water until the water runs mostly clear. Tip into a saucepan with 450 ml water and bring to the boil, then cover, turn the heat to low and cook for 12 minutes. Remove from the heat and leave covered for 10 minutes.
- Heat the oven to 200°C (390°F) and line a baking tray. Put the salmon on the tray and roast for 10 to 12 minutes, until just cooked through and flaking. Cool for 10 minutes, then break into large flakes.
- Steam the edamame for 3 to 5 minutes until hot and tender, then cool. Dice the cucumber and thinly slice the spring onion. Toast the sesame seeds in a dry pan for 1 to 2 minutes until fragrant, then cool.
- Fold the rice vinegar through the warm rice, then spread it out to cool quickly. Whisk the soy sauce and sesame oil together for the dressing. Divide the rice between two containers; top with salmon, edamame, cucumber and spring onion, and pack the dressing separately.
- Chill the bowls and dressing for at least 30 minutes before eating. Just before serving, spoon the dressing over and finish with the sesame seeds. Keep everything cold until ready to eat.
Recipe notes
Tips
- Cool the rice quickly by spreading it out in a thin layer, then refrigerate promptly so the grains stay distinct.
- For best texture, keep the dressing in a separate small container and add it only at the last minute.
- If serving to anyone pregnant, elderly, or immunocompromised, make sure the salmon is cooked until opaque and piping hot throughout.
Substitutions
- Replace Sesame oil with Extra-virgin olive oil for a milder dressing.
- Replace Rice vinegar with White wine vinegar for a slightly fruitier tang.
Storage
- Refrigerate up to 2 days
- Keep the rice, salmon and vegetables sealed and chilled; store the dressing separately. Eat within 2 days. If the rice firms up in the fridge, let it sit at room temperature for 10 minutes before eating, keeping the fish and veg chilled.
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Recipe overview
- Servings: 2 servings
- Total time: 55min (25min active)
- Difficulty: Easy
- Cuisine: Fusion
-
Allergens:
Fish Sesame Soybeans
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