Meal Prep
Tropical Protein Poke Bowl
Tropical Protein Poke Bowl is the kind of meal prep that makes you question everything you thought you knew about “boring” healthy food. Sweet marinated salmon meets juicy mango, crisp veggies, and crunchy fried onions, all tied together with a glossy sweet soy glaze that brings big island flavor to every bite. It’s bright, punchy, and surprisingly satisfying for something this fresh. Not just meal prep- aloha prep .
- Prep
- 20 min
- Cook
- 20 min
- Makes
- 4 servings
High protein
Tropical Protein Poke Bowl
56.5g protein871 calories per serving
- Prep Time
- 20 mins
- Cook Time
- 20 mins
- Total Time
- 40 mins
Equipment
As an Amazon Associate I earn from qualifying purchases.
Ingredients
Ingredient links open Walmart products from our grocery planner. Links marked “Walmart search” need your product choice. Confirm package details and local availability at Walmart.
For the Salmon:
For the Rice:
For the Toppings:
For the Sweet Soy Glaze:
Instructions
Prepare the Marinade
¼ cup soy sauce, 2 tbsp honey, 1 tbsp sesame oil, 1 tsp grated ginger
Marinate the Salmon
Place the salmon fillets in a shallow dish or bowl and brush with the marinade, coating evenly.
4 fillets salmon
Cook the Rice
1 cup dry jasmine rice, 1 tbsp rice vinegar
Bake the Salmon
Make the Sweet Soy Glaze
¼ cup soy sauce, 1 tbsp brown sugar, 1 tbsp rice vinegar, 1 tbsp Sriracha, ½ tbsp sesame oil
1 tsp cornstarch
Glaze the Salmon
Flake the Salmon
Remove the salmon from the oven and use a fork to gently flake the fillets into large chunks.
Assemble the Bowls
Top each bowl with salmon, mango, oranges, edamame, and green onions.
1 cup diced mango, 1 cup mandarin oranges, 1 cup shelled edamame
Finish & Serve
¼ cup crispy fried onions
Recipe notes
Nutrition uses an estimated 189 g per drained cup of juice-packed mandarins, excluding packing juice. Grocery quantities assume 60% drained fruit yield. Actual fill and draining vary. See the drained-fruit nutrition source.
Nutrition
Per servingEstimates for one serving.
- Calories
- 871 kcal
- Protein
- 56.5 g
- Fat
- 39.1 g
- Carbs
- 70.5 g
Full nutrition and how it’s calculated
All values are per serving. Changing the recipe yield scales the ingredients and keeps these per-serving amounts the same.
- Saturated Fat
- 7.79 g
- Polyunsaturated Fat
- 12.49 g
- Monounsaturated Fat
- 11.53 g
- Trans Fat
- 0.12 g
- Cholesterol
- 125 mg
- Sodium
- 2,022 mg
- Potassium
- 1,355 mg
- Fiber
- 3.7 g
- Sugar
- 23.4 g
- Added Sugar
- 12.7 g
- Vitamin A
- 197 mcg RAE
- Vitamin C
- 43.59 mg
- Vitamin D
- 24.95 mcg
- Calcium
- 89 mg
- Iron
- 4.43 mg
Estimated ingredient cost
$6.66 per serving · $26.64 for this batch
Ingredient costs and assumptions
Estimated US grocery prices for the amounts used, including purchase waste and discarded marinade. Your store, brands, and package sizes may cost differently. Buying full packages can cost more. Price sources and methodology.
Quantities without exact weights use the nutrition library’s portion estimates. Purchase yields are estimates. Separate citrus ingredients are costed independently; reusing the same fruit for juice and zest can lower your cost. Labor, utilities, and delivery are excluded.
- salmon: $17.74
907.2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
Owner-approved October 3, 2026 recipe standard: one raw Atlantic salmon fillet per serving. Nutrition and ingredient-use cost assume 8 oz (226.796185 g) per fillet. This is an editorial serving standard, not a measured or guaranteed package weight. Actual fillet size and nutrition vary. Observed sale price (regular price $9.86). Includes skin; fillet sizes vary.
Walmart: Marketside Coho Salmon Skin-On Frozen · Price checked 2026-09-21
- soy sauce: $0.48
63.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 255 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Kikkoman Soy Sauce, 15 oz Bottle · Price checked 2026-09-21
- honey: $0.55
42 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 21 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Raw Honey, 16 oz Bottle · Price checked 2026-09-21
- sesame oil: $0.33
13.6 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.6 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Imperial Dragon 100% Pure Sesame Seed Oil, 5 fl oz · Price checked 2026-09-21
- grated ginger: $0.02
2 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 2 g Variable-weight produce: uses the listed price per pound, not the estimated price per piece.
Walmart: Fresh Ginger Root, Each · Price checked 2026-09-21
- dry jasmine rice: $0.59
185 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 185 g Representative product; brand and package size may differ.
Walmart: Great Value Jasmine Rice · Price checked 2026-09-21
- rice vinegar: $0.12
14.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Mizkan Rice Vinegar, Mild Japanese Cooking Vinegar, 12 fl oz · Price checked 2026-09-21
- diced mango: $2.42
165 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup (chopped) = 165 g; Editorial large-mango edible weight: 400 g; diced mango uses the published 165 g pieces/cup proxy. Canned mango may differ. Representative product for this ingredient; your brand and package size may differ. Library basis is the purchased product shown; peeled fruit amounts require a recipe-specific yield.
Walmart: Marketside Mango Chunks, 10 oz, Pre-Cut (Fresh) · Price checked 2026-09-21
- mandarin oranges: $1.79
315 g purchased · Selected juice-packed Dole can. Owner-approved editorial estimate: 60% drained fruit yield; cost includes discarded juice.
1 cup = 189 g Selected juice-packed Dole can. Owner-approved editorial estimate: 60% drained fruit yield; cost includes discarded juice.
Walmart: Dole Mandarin Oranges in 100% Fruit Juice, 15 oz Can · Price checked 2026-10-02
- shelled edamame: $1.27
148 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
0.5 cup = 74 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Seapoint Farms Edamame Shelled Soybeans, Net Content 12 oz (Frozen) · Price checked 2026-09-21
- crispy fried onions: $0.33
18.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1.5 tbsp = 7 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value French Fried Onions Salad Topping, 6 oz (Resealable Bag) · Price checked 2026-09-21
- soy sauce: $0.48
63.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 255 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Kikkoman Soy Sauce, 15 oz Bottle · Price checked 2026-09-21
- brown sugar: $0.03
13.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp (packed) = 4.6 g; packing=packed Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Light Brown Sugar, 32 oz · Price checked 2026-09-21
- rice vinegar: $0.12
14.9 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 14.9 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Mizkan Rice Vinegar, Mild Japanese Cooking Vinegar, 12 fl oz · Price checked 2026-09-21
- Sriracha: $0.18
19.5 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tsp = 6.5 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Huy Fong Foods Sriracha Hot Chili Sauce, Medium, 17 Oz - Low Sodium, No Artificial Preservatives · Price checked 2026-09-21
- sesame oil: $0.17
6.8 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 tbsp = 13.6 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Imperial Dragon 100% Pure Sesame Seed Oil, 5 fl oz · Price checked 2026-09-21
- cornstarch: $0.01
2.7 g purchased · Uses the reviewed ingredient quantity before cooking or marinade losses.
1 cup = 128 g Representative product for this ingredient; your brand and package size may differ.
Walmart: Great Value Corn Starch, 16 oz · Price checked 2026-09-21
Make it yoursRecipe notes & meal-prep tips
Macro breakdown
- Protein56.5g26%
- Carbs70.5g33%
- Fat39.1g41%
Per serving · Share of calories from macros
Calculated using 4 calories per gram of protein and carbs, and 9 for fat. Rounding and fiber can affect the listed calorie total.Triple B's Meal Prep Notes
I paid over $20 for a poke bowl at a restaurant the other day. It was good, but why not make a roughly $6 version at home - and have a few more meals ready while you’re at it? These bowls bring together glazed salmon, jasmine rice, tropical fruit, and crispy fried onions for a colorful change of pace in your weekly rotation. If you’re looking to branch out from chicken, our high-protein fish recipes are a good place to start.
The fried onions make this bowl. Salmon, rice, and juicy fruit give you plenty of flavor, but that salty crunch brings everything together. Pack the onions in a small, dry portion cup with a lid and keep them separate until you’re ready to eat. Adding them after reheating gives every serving that same finishing touch - even a few days into your meal plan.
Drain the canned fruit well before assembling your containers so the extra juice doesn’t collect in the rice or thin out the glaze. I usually pack the fruit right in the bowl and heat everything together. For a cooler, fresher contrast, keep the mango and oranges in a separate food-storage bag or portion cup in the fridge, then add them after reheating. Either way, the fruit’s sweetness plays well with the soy, sesame, ginger, and sriracha - a combination worth exploring in our other Asian-inspired meal prep recipes.
To reheat, remove any topping cups and microwave the bowl on high for 90 seconds, stir, then heat for another 45 seconds. That’s my usual starting point; your microwave and portion size may need a little longer. Continue in short intervals as needed until the reheated food reaches 165°F throughout, then add the fried onions and any fruit you kept on the side.
Chicken or firm tofu would be good options to try in place of the salmon. Tofu makes this vegetarian; for a vegan version, also replace the honey with maple syrup or agave and choose vegan sauces and fried onions. Cook your replacement protein appropriately rather than following the salmon’s baking time. The listed nutrition reflects the original salmon recipe. For more meals built without cheese or cream, explore our dairy-free meal prep recipes.
To keep prep moving, start the rice first, then use the salmon’s oven time to make the glaze, drain the fruit, and portion the onions. That overlap is one of the practical advantages of oven-baked meal prep recipes: you can get the rest of your containers ready while the main protein cooks. If your salmon has skin, remove it while the cooked fillets are still hot, then flake the fish for all the bowls at once. That is one small job on prep day you will not have to repeat at every meal.
Notes from your kitchen
Tried it? Tell us how it went.
Leave a rating and tell us how it turned out. Swaps, tips, and questions welcome.
From the community
★★★★★
I knew I’d be sold on this meal prep as soon as it came across my Pinterest, and let me tell you, it did not disappoint. It is so easy with meal prep to stick with your basic meat and potatoes, I found this recipe so flavorful and refreshing. Meaningful Macros has gotten me out of my comfort zone and helped me realize meal prep doesn’t have to be boring and repetitive. Definitely adding this one to my rotation.