Salmon & Mushroom Power Bowl

Name: Salmon & Mushroom Power Bowl
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 2 servings
Ingredients: 2 wild-caught salmon fillets (about 5 oz each), about 1,000–2,000 IU vitamin D total; 1 cup mushrooms, sliced (preferably UV-exposed), about 300 IU; 2 tsp olive oil or avocado oil; 2 cups spinach or kale; ½ avocado, sliced; 2 pasture-raised eggs, about 80–100 IU total; 1 cup cooked quinoa or brown rice; Salt, pepper, garlic powder, and lemon juice to taste; Optional vitamin D boost: 1 tsp cod liver oil mixed into dressing or drizzled (if you're bold!), about 450 IU

Baked salmon, sautéed mushrooms and greens, eggs, avocado and quinoa in one bowl, packed with vitamin D, protein, healthy fats and fiber.

2 servings
Prep 10 min
Cook 20 min
Ready in 30 min
About 42 g protein

A bowl of quinoa topped with salmon, fried eggs, sliced avocado, mushrooms and spinach

Packed with vitamin D, protein, healthy fats, and fiber.

Why This Recipe Works

Salmon and eggs are top natural sources of vitamin D.
Mushrooms (especially UV-exposed) are the best plant-based D source.
Healthy fats from avocado and olive oil aid in absorption.
It's nutrient-dense, anti-inflammatory, and great for energy, strength, and brain health.

— Kristen

Ingredients

2 wild-caught salmon fillets (about 5 oz each), about 1,000–2,000 IU vitamin D total
1 cup mushrooms, sliced (preferably UV-exposed), about 300 IU
2 tsp olive oil or avocado oil
2 cups spinach or kale
½ avocado, sliced
2 pasture-raised eggs, about 80–100 IU total
1 cup cooked quinoa or brown rice
Salt, pepper, garlic powder, and lemon juice to taste
Optional vitamin D boost: 1 tsp cod liver oil mixed into dressing or drizzled (if you're bold!), about 450 IU

Nutrition per serving

Calories: 500
Protein: 42 g

Serving: 1 bowl (1/2 of the recipe). Estimated from USDA values for the ingredients listed, so your numbers will vary with the brands you use.

Instructions

Cook the salmon: preheat oven to 400°F (or air fryer to 375°F). Season salmon with salt, pepper, garlic powder, and a squeeze of lemon. Bake or air fry for 10–12 minutes until cooked through and flaky.
Sauté the mushrooms and greens: in a pan, heat 1 tsp oil and sauté mushrooms for 5–6 minutes until browned. Add spinach or kale and cook until wilted. Season to taste.
Cook the eggs to your liking: soft-boiled, poached, or fried in a bit of oil.
Assemble the bowl: layer cooked quinoa or rice, greens, mushrooms, avocado, salmon, and egg. Drizzle with olive oil, lemon juice, or a light vinaigrette.