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I’m currently in the season of my life where struggle meals are the name of the game.
With my epic life shifts, plus moving, and trying to balance diabetes, I’m stretched thin. I also have very few dishes out because selling our house but still living in it is a delicate act that requires you live half in boxes and half in your house.
Everyone has heard of the TikTok Salmon Rice bowl. I’m actually pretty late to this trend to be honest. But it’s so good that I had to try it out and provide my little take on how to make it blood sugar-friendly.
What is the TikTok Salmon Rice Bowl?
This dish was first popularized by Emily Mariko and is a hearty bowl that’s reminiscent of an unwrapped sushi roll.
The ingredients are hearty and contain many health benefits. Plus, it’s a filling dish with great flavor.
A bonus? You can make it from scratch in 15 minutes or less.
What I personally love about this recipe is that it has everything – it’s salty, fatty, and savory. It’s also very rich and filling. I wish it had some additional crunch or texture. But, a sprinkling of sesame seeds could fix that right up.
Ingredients for the TikTok Salmon Rice Bowl
The dish contains salmon, rice, nori (roasted seaweed), mayo, sriracha, avocado and kimchi.
How to make the TikTok Salmon Rice Bowl blood sugar-friendly
I’m always looking at the angle of how to make meals blood sugar-friendly for people with diabetes. Especially when recreating something at home.
There were a few things that I thought you could swap out in this dish for some blood sugar balance, and overall healthy swaps:
- Cook your rice with low sodium veggie broth for extra flavor.
- Swap for cauliflower rice, or brown rice if you want to up your fiber slightly. If you want to use white rice, cool it completely first, and then heat it back up. Rice is one of those foods (along with pasta and potatoes) that increases resistant starch when it’s cooled and then eaten, meaning it can also reduce the rise in blood sugar after a meal and improve insulin sensitivity.
- I added more spicy kimchi to my bowl. It’s good for your gut!
- I baked my salmon for this, but you can use canned salmon just as well for a faster result. Just rinse it before using, and make sure it’s packed in water, not oil.
- I used Tamari for extra savory flavor. It’s a gluten-free swap for soy sauce and you can find a verson that’s lower in sodium. Coconut Aminos would work here, too!
Full Recipe for Salmon Rice Bowl
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Blood sugar-friendly TikTok Salmon Rice Bowl
- Total Time: 20 minutes
- Yield: 4 servings 1x
- Diet: Diabetic
Description
The TikTok Salmon Rice Bowl is taking the internet by storm for good reason! Here’s how to make it, along with tips on making it blood sugar-friendly.
Ingredients
- 1 cup white rice. (I use Instant Rice to make the process faster)
- 1 cup low sodium vegetable broth
- 8 ounces of salmon (you can bake your own salmon, or used canned salmon)
- 2 tablespoons extra virgin olive oil
- 1 teaspoon of salt
- 1 teaspoon mirin
- 1/2 ripened avocado
- 2 teaspoons tamari
- 2 tablespoons sriracha
- 2 tablespoons mayo
- 1/4 cup kimchi
- 12 sheets of nori
Instructions
- Cook your rice according to the package directions, using veggie broth rather than water for flavor in your rice.
- Preheat your oven to 400ºF. On a baking sheet lined with aluminum foil, place your salmon. Drizzle with olive oil and mirin. Sprinkle with salt. Bake for 7-10 minutes, or until salmon reaches 125ºF (cooked medium). Set the salmon aside.
- Assemble all of your ingredients cooked ingredients. In a bowl, place your rice, salmon, avocado, and kimchi down. Then drizzle over your tamari, sriracha and mayo. Then add your nori.
- Mix it up, and spoon the mixture onto a piece of nori, and enjoy!
Notes
- Swap for cauliflower rice, or brown rice if you want to up your fiber slightly. If you want to use white rice, cool it completely first, and then heat it back up. Rice is one of those foods (along with pasta and potatoes) that increases resistant starch when it’s cooled and then eaten, meaning it can also reduce the rise in blood sugar after a meal and improve insulin sensitivity.
- I added more spicy kimchi to my bowl. It’s good for your gut!
- I baked my salmon for this, but you can use canned salmon just as well for a faster result. Just rinse it before using, and make sure it’s packed in water, not oil.
- I used Tamari for extra savory flavor. It’s a gluten-free swap for soy sauce and you can find a verson that’s lower in sodium. Coconut Aminos would work here, too!
- Prep Time: 5 minutes
- Cook Time: 15 minutes
- Category: Dinner
- Method: Baking
- Cuisine: Asian
Nutrition
- Serving Size: 1/4 cup
- Calories: 316
- Sugar: 1.9g
- Sodium: 477.2mg
- Fat: 19.9g
- Carbohydrates: 19.4g
- Fiber: 2.4g
- Protein: 16.6g
- Cholesterol: 31.9mg
Keywords: tiktok rice bowl, tiktok salmon bowl, emily mariko salmon bowl
One Response
This salmon rice bowl looks really yummy and healthy! I cannot wait to try this! Thanks for sharing!
★★★★★