Hot-cooked salmon and avocado breakfast bowl

Name: Hot-cooked salmon and avocado breakfast bowl
Prep time: 10 min
Cook time: 12 min
Total time: 22 min
Yield: 2 portions

Flaked pan-cooked salmon with avocado, brown rice and greens — a savoury breakfast or brunch that also travels well as lunch.

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

For 2 portions. Tick items as you go — nothing is changed for anyone else.

Our recipes use a 15 ml tablespoon. The standard Australian tablespoon holds 20 ml, so use three level teaspoons where a tablespoon is listed.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Step 1. Heat the oil in a non-stick pan over medium heat and cook the salmon for four to five minutes each side, until it flakes easily and is opaque and steaming hot throughout.
Step 2. Warm the cooked brown rice until steaming hot.
Step 3. Divide the rice between bowls and top with washed spinach, cucumber and avocado.
Step 4. Flake the hot salmon over the top, squeeze over the lemon juice and finish with sesame seeds.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Cook eggs until both the white and the yolk are firm, and cook meat, poultry and seafood until steaming hot throughout.
Use pasteurised milk, yoghurt and cheese. Soft and surface-ripened cheeses are only suitable when cooked until steaming hot.
Avoid pre-prepared salads, deli meats, pâté, raw sprouts and cold smoked or raw seafood while pregnant, and wash all produce well.
Refrigerate leftovers within two hours, keep them at or below 5°C, and reheat once until steaming hot throughout.
Food Standards Australia New Zealand advises two to three serves a week of most fish, including salmon, barramundi, trout, prawns and canned tuna, and limiting high-mercury fish such as shark (flake), swordfish, marlin, orange roughy and catfish.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

A daily folic acid supplement is widely recommended before conception and through early pregnancy to help prevent neural tube defects. Folate-rich foods do not replace the supplement. Ask your doctor which dose applies to you and follow your national health authority's guidance.
Vitamin D and iron requirements vary with diet, sunlight exposure and health conditions. Ask your doctor whether you need a supplement and follow your national health authority's guidance.
There is no known safe level of alcohol in pregnancy, and most guidance suggests keeping caffeine to around 200 mg a day. Recipes here contain no alcohol.

Healthy eating when you're pregnant or breastfeeding — National Health and Medical Research Council — Eat for Health, reviewed 10 September 2026
Foods to avoid when pregnant — healthdirect Australia, reviewed 10 September 2026
Advice for pregnant women about food safety — Food Standards Australia New Zealand, reviewed 10 September 2026
Mercury in fish — advice for pregnancy — Food Standards Australia New Zealand, reviewed 10 September 2026