Salmon & Mango Bowl

Salmon & mango bowl

Why this is Peri-Perfect… This bowl is the ultimate evening balance - rich in omega-3s from salmon to calm inflammation, and grounded with slow-burning brown rice to support deep, restorative sleep. Brown rice naturally contains magnesium and B-vitamins that help regulate your nervous system and encourage the production of melatonin - the sleep hormone your body needs in perimenopause. The mango adds a gentle lift in serotonin, while cucumber, mint, and lime keep things light, fresh, and soothing for your hormones. It’s the perfect mix of comfort and calm in one nourishing bowl.

Ingredients (4 serves)

600g baked salmon fillets (about 150g per serve)

2 cups cooked brown rice

2 cups cucumber chopped

1 medium mango, diced

4 tsp olive oil (1 tsp per serve)

Fresh lime wedges, to serve

Fresh mint, to serve

Sea salt & cracked black pepper, to taste

Instructions

1.     Bake the salmon

Preheat oven to 180°C (350°F).

Place salmon fillets on a lined tray, season with salt and pepper, and bake for 12–15 mins, or until cooked through and just flaky.

2.     Prepare the rice:

If not already cooked, prepare 1 cup dry brown rice according to packet instructions (makes ~2 cups cooked).

3.     Assemble the bowls:

Divide the cooked rice evenly between 4 bowls.

Top each with 150g baked salmon, cucumber slices, and diced mango.

4.     Finish & serve:

Drizzle each bowl with 1 tsp olive oil, squeeze over fresh lime juice, throw on the mint, and season with extra salt and pepper if desired.

Macros per serve (approx.): Calories: 400, Protein: 30g, Carbs: 28g, Fat: 15g