Healthy Salmon Sushi Bake Recipe

If you’ve seen the viral salmon sushi bake all over your feed, you know why people love it. It’s creamy. It’s cozy. And it tastes like a warm, deconstructed sushi roll. The only catch? Most versions are heavy on mayo and cream cheese.

This lighter version keeps all the flavor, without weighing you down. We swap in protein-packed Greek yogurt, use Neufchâtel instead of full-fat cream cheese, and season the rice right so every bite hits. It’s easy, satisfying, and perfect for weeknights or sharing with friends.

What Is Salmon Sushi Bake?

Think of a salmon roll turned casserole. A layer of seasoned sushi rice, topped with creamy, spicy salmon, baked until warm and slightly golden. Scoop it with roasted seaweed (nori) or eat it with a spoon. It’s simple comfort food with big sushi vibes.

Why You’ll Love This Lighter Version

• Big flavor, lighter feel: Creamy and rich without a heavy finish
• More protein: Greek yogurt boosts protein and adds tang
• Weeknight easy: Simple steps, common ingredients
• Crowd-friendly: Great for potlucks, game night, or family dinner
• Customizable: Adjust spice, swap proteins, add toppings

Ingredients You’ll Need

For the salmon layer

• 1.25–1.5 lb salmon, cooked and flaked (baked, air-fried, or broiled)
• 1/3 cup plain Greek yogurt (2% or 5%)
• 2–3 tbsp light mayo (Kewpie if possible)
• 4 oz Neufchâtel cheese (softened) or light cream cheese
• 1–2 tbsp sriracha (to taste)
• 1 tbsp low-sodium soy sauce or tamari
• 1 tsp rice vinegar
• 2 tbsp sliced green onions
• 2–3 tbsp furikake (inside and on top)

For the sushi rice

• 2 cups dry short-grain sushi rice (about 5–6 cups cooked)
• 1/4 cup rice vinegar
• 1 tbsp sugar (or 2 tsp monk fruit/erythritol)
• 3/4 tsp fine salt

Toppings and serving

• Extra furikake
• Extra sriracha and light mayo (for drizzling)
• Green onions, thinly sliced
• Nori sheets or seaweed snacks
• Optional: avocado slices, diced cucumber, sesame seeds, unagi (eel) sauce

How to Make It (Step-by-Step)

1) Cook and season the rice

• Rinse rice until water runs mostly clear.
• Cook according to package (rice cooker or stovetop).
• In a small bowl, stir rice vinegar, sugar, and salt until dissolved.
• Gently fold the seasoning into warm rice. Don’t mash. Let it steam for 5 minutes.

Pro tip: Seasoned rice is non-negotiable. It’s what makes this taste like sushi.

2) Cook and flake the salmon

• Bake at 400°F for 12–16 minutes (or air fry at 400°F for 10–12 minutes) until just flaky.
• Remove skin. Flake with a fork while still warm.

3) Mix the lighter creamy filling

• In a bowl, stir Greek yogurt, light mayo, Neufchâtel, sriracha, soy sauce, and rice vinegar until smooth.
• Fold in flaked salmon, green onions, and 1–2 tbsp furikake. Taste and adjust salt/heat.

4) Assemble

• Lightly grease a 9×13-inch baking dish.
• Press seasoned rice into an even layer. Sprinkle 1 tbsp furikake over the rice.
• Spread the creamy salmon mixture on top. Smooth the surface.

5) Bake and broil

• Bake at 400°F for 10–12 minutes to warm through.
• Broil 1–2 minutes to lightly golden the top. Watch closely.

6) Finish and serve

• Drizzle with light mayo and sriracha.
• Sprinkle furikake and green onions.
• Serve with nori sheets. Add avocado, cucumber, and sesame if you like.

Flavor Variations

• Spicy Gochujang: Swap half the sriracha for gochujang and add toasted sesame oil
• Teriyaki-Style: Drizzle unagi or teriyaki sauce after baking
• Citrus Kick: Add 1 tsp yuzu or lemon juice to the salmon mix
• Smoky Salmon: Use smoked salmon in place of baked (reduce soy; skip extra salt)

Pro Tips for Success

• Don’t overcook the salmon. Keep it moist for a creamy finish.
• Season the rice while warm so it absorbs the vinegar evenly.
• Go easy on watery toppings before baking. Add fresh veggies after.
• Broil with the oven door cracked and eyes on the top. It browns fast.

Make-Ahead, Storage, Reheating

• Make-ahead: Cook salmon and rice up to 1 day ahead. Assemble and bake before serving.
• Fridge: Store leftovers in an airtight container for 2–3 days.
• Reheat: Microwave until warm, or air fry at 350°F for 3–5 minutes to re-crisp the top.
• Cold option: Tastes great cold with fresh cucumber and avocado.

What to Serve With It

• Edamame with sea salt
• Simple cucumber salad with rice vinegar and sesame
• Miso soup
• Quick pickled ginger on the side

FAQs

Conclusion

Salmon sushi bake is comfort food with sushi soul creamy, savory, and downright craveable. This lighter version gives you the same warm, satisfying bite with smarter swaps that boost protein and cut the heaviness. Season your rice well, keep the salmon moist, and finish with a quick broil for that golden top. Serve with nori and fresh toppings, and you’ve got an easy, crowd-pleasing dish that works for weeknights, potlucks, or meal prep.

Healthy Salmon Sushi Bake Recipe

Print Recipe

Pin Recipe

A lighter take on the viral salmon sushi bake. Creamy, savory, and high‑protein thanks to Greek yogurt and Neufchâtel, layered over seasoned sushi rice and finished with furikake and a quick broil. Easy weeknight dinner or crowd‑pleasing appetizer serve warm with nori, cucumber, and a drizzle of spicy mayo.

• Total Time: 40 minutes
• Yield: 8 servings

Ingredients

Scale 1x2x3x

Rice

• 2 cups sushi rice (dry), rinsed
• 1/4 cup rice vinegar
• 1 tbsp sugar (or 2 tsp monk fruit)
• 3/4 tsp salt

Filling

• 1.25–1.5 lb cooked salmon, flaked
• 1/3 cup plain Greek yogurt
• 2–3 tbsp light mayo (Kewpie if possible)
• 4 oz Neufchâtel cheese, softened
• 1–2 tbsp sriracha
• 1 tbsp low-sodium soy sauce or tamari
• 1 tsp rice vinegar
• 2 tbsp green onions, sliced
• 2–3 tbsp furikake, divided

Toppings

• Light mayo and sriracha, for drizzle
• Green onions, extra furikake
• Nori sheets; optional avocado, cucumber, sesame

Cook Mode Prevent your screen from going dark

Instructions

• Cook rice. Mix vinegar, sugar, and salt. Fold into warm rice. Rest 5 minutes.
• Cook salmon at 400°F until just flaky. Flake with a fork.
• Stir yogurt, light mayo, Neufchâtel, sriracha, soy, and vinegar until smooth. Fold in salmon, green onions, and 1–2 tbsp furikake.
• Press rice into a greased 9×13 dish. Sprinkle 1 tbsp furikake. Spread salmon mixture on top.
• Bake 400°F for 10–12 minutes. Broil 1–2 minutes until lightly golden.
• Drizzle sauces. Add furikake and green onions. Serve with nori and fresh toppings.

Notes

• Keep salmon moist; avoid overbaking.
• Season rice this makes the dish.
• Add crunchy veggies after baking.

• Author: Soukaina
• Prep Time: 20 min
• Cook Time: 20 minutes
• Category: Dinner, Casserole
• Method: Baked
• Cuisine: Sushi‑inspired, Asian‑fusion