- by Alex Silver-Fagan
Strong Girl Salmon Bowl: High-Protein Recipe
- by Alex Silver-Fagan
Flow Into Strong × Seatopia
Recipe by Alex Silver-Fagan
Fitness professional, mental health advocate and founder of Flow Into Strong — a method blending strength, mindfulness and self-discovery.
Youngest Nike Master Trainer at 23 · 350-hour yoga teacher · SFG & RKC kettlebell specialist
A bowl built backwards from what your body needs after training: 3,430 mg of EPA+DHA from a single Ōra King portion, slow carbohydrate from air-fried Japanese sweet potato, and a raw herb sauce doing the work that a bottled dressing usually doesn’t. Fifty minutes start to finish, and the air fryer does most of it.
This one is a collaboration with Alex Silver-Fagan — fitness professional, mental health advocate and founder of Flow Into Strong. Her framing for the bowl was simple: every ingredient in it is chosen for recovery, hormones, hair and skin. Nothing is here for decoration.
The salmon is Seatopia King Salmon from Ōra King in New Zealand — 8.5 oz skin-on, sushi-grade, third-party lab tested to the Seatopia Standard™ at mercury ≤ 0.1 ppm with zero detectable microplastics in the samples analyzed.
50 minutes, mostly hands-off
20 minutes prep, 30 minutes cooking. The sweet potatoes air fry for 20 while you blend the sauce and shave the salad.
Serves 2
Two King Salmon portions, two Japanese sweet potatoes, one bunch each of parsley and cilantro. Scales cleanly to four.
Air fryer, 400°F
Sweet potatoes 20 minutes, salmon 8–10. No pan to watch, no oven to heat, nothing to flip.
3,430 mg EPA+DHA
Per 8.5 oz Ōra King portion — 1,140 mg EPA and 2,290 mg DHA, plus 64 mcg selenium.
Four parts, one bowl
Learn the four components and the bowl rebuilds itself around whatever is in season.
1. Air-fried Japanese sweet potato
Peeled, diced, olive oil and salt, 20 minutes at 400°F. Sweeter and drier than orange sweet potato — it crisps instead of steaming.
2. King Salmon
Patted dry, salted, 8–10 minutes at 400°F. Drying the surface is the whole trick: wet fish steams, dry fish browns.
3. Herby green sauce
Parsley, cilantro, tarragon, garlic, lemon and olive oil, blended raw. This is the acid and the freshness — make it while the potatoes cook.
4. Shaved carrot & radish
Shaved thin, tossed with lemon, olive oil, manuka honey and salt, then left 20 minutes to soften slightly. Arugula underneath for pepper.
Strong Girl Salmon Bowl
Alex Silver-Fagan
2
20 minutes
30 minutes
This Strong Girl Salmon Bowl is a nutritious and delicious meal packed with ingredients that support recovery and enhance your skin and hair health. Featuring air-fried Japanese sweet potatoes, fresh herbs, and perfectly cooked salmon, this bowl is both simple and intentional.
Ingredients
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King salmon, pat dry & seasoned with salt
2 medium Japanese sweet potatoes, peeled and diced
2 medium carrots, shaved thin
2 medium radishes, shaved thin
2 cups arugula
1 tbsp manuka honey
2 tbsp lemon juice
to taste salt
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1/2 cup parsley, fresh
1/2 cup cilantro, fresh
1/4 cup tarragon, fresh
2 cloves garlic, minced
2 tbsp lemon juice
2 tbsp olive oil
Directions
Preheat air fryer to 400°F.
Peel and dice the Japanese sweet potatoes. Drizzle with olive oil, sprinkle with salt, and air fry for 20 minutes.
For the Herby Green Sauce: Blend parsley, cilantro, tarragon, garlic, lemon juice, olive oil, and salt until smooth.
Pat the salmon dry, season with salt, and air fry at 400°F for 8-10 minutes.
Shave the carrots and radishes thin, toss with lemon, olive oil, manuka honey, and salt. Garnish with parsley and let sit for 20 minutes.
Assemble the bowl: Start with a base of sweet potatoes, add arugula, top with salmon, carrot radish salad, avocado, and drizzle herby sauce over everything.
Shop the salmon in this bowl
Developed with Seatopia King Salmon — 8.5 oz skin-on Ōra King portions that air fry in 8–10 minutes from a fridge thaw. Alpine King and Atlantic work under the same method with slightly shorter timing.
Vendor:SEATOPIA
$26.17
/serving
Unapologetically rich and velvety—Ōra King salmon, the gold standard for celebratory seafood
Vendor:MT. COOK ALPINE SALMON
$25.75
/serving
All hail the mountain king salmon—royally perfect, raw or roasted
Vendor:SEATOPIA
$225.00
Rich flavor carrying oceanic depth and gentle sweetness across the palate. Contains a selection of King, Atlantic, and Steelhead.
Vendor:makesy®
$29.95
Built for recovery, hormones, hair and skin
Alex’s note on this recipe was that nothing in the bowl is decorative. Here is the version with numbers attached.
Recovery
3,430 mg of marine omega-3s per portion. EPA and DHA are the forms your body actually uses — no conversion step, unlike the ALA in flax or chia.
Hormones
64 mcg of selenium per portion, plus fat-soluble vitamins carried by the olive oil in the sauce. Salmon is one of the few foods dense in both.
Skin & hair
Protein and DHA together, with vitamin C from lemon and raw herbs in the sauce — which is why the sauce is blended raw rather than cooked.
Salmon clean enough to eat after every session
Every Seatopia harvest ships with a Certificate of Analysis. The Ōra King in this recipe is third-party lab tested — mercury at or below 0.1 ppm, which is ten times stricter than the FDA’s 1.0 ppm action level, with zero detectable microplastics in the samples analyzed. Each 8.5 oz portion carries roughly 3,430 mg of EPA+DHA and 64 mcg of selenium. That is the Seatopia Standard, and it is why eating this three times a week is a reasonable thing to do.
Questions cooks actually ask about this bowl
No air fryer — can I make this in the oven?
Yes. Roast the sweet potatoes at 425°F for 25–30 minutes, tossing once, and give the salmon 10–12 minutes at 400°F on a sheet pan. The air fryer is faster and gets the potato edges crisper, but nothing here depends on it.
How do I know when the salmon is done?
Pull it at about 130°F at the thickest point and let it rest 3–5 minutes — carryover heat finishes it around 145°F. King Salmon is fatty enough to stay forgiving, but 8–10 minutes at 400°F is genuinely the window. Our full guide to salmon internal temp has the detail.
What if I can’t find Japanese sweet potatoes?
Regular orange sweet potato works, but it holds more moisture — cut the dice slightly larger and expect softer edges rather than crisp ones. Japanese sweet potato (purple skin, pale flesh) is drier and sweeter, which is why it air fries so well.
How long does the herby green sauce keep?
Three to four days refrigerated in a sealed jar. It darkens after day one because the herbs oxidize — that is cosmetic, not spoilage. A thin film of olive oil on top slows it down.
The assembly step mentions avocado but it is not in the ingredient list.
Correct — add half an avocado per bowl, sliced, at assembly. It is optional but it rounds out the fat and makes the bowl considerably more filling.
How do I defrost Seatopia King Salmon?
Overnight in the refrigerator, wrapped in paper, is best for texture. In a hurry, drop the vacuum-sealed portion into a bowl of cold water for 30–60 minutes. Never at room temperature or in the microwave.
More clean seafood bowls to cook this week
Every Seatopia box also includes a FREE virtual cooking class, where we walk through temps, glazes and knife work live.
