Sushi bake might just be the perfect dish to bring to a postpartum friend

cause she's probably all set on lasagna

Sushi bake is the ingeniously simple and craveable comfort casserole that took over our Instagram feeds during the pandemic. But unlike dalgona coffee (I know you remember—I sure do), sushi bake has real staying power.

Long before its viral moment, this dish was a Hawaiian potluck favorite known as pan sushi. While its precise origins are unclear, one thing is certain: whoever introduced it knew what they were doing. The original version was a riff on California rolls, featuring imitation crab and cream cheese.

This dish has become a popular request in my house thus I’ve made it more than a dozen times, tweaking it along the way. The version I’m sharing here is the most straightforward, with plenty of room for customization. I skip the cream cheese and swap in salmon for imitation crab—salmon is already a staple in my diet, fits seamlessly into the dish, and delivers the essential nutrients I prioritize.

So why is sushi bake a great postpartum meal?

Because the new mom in your life is hungry. She’s recovering physically, running on little sleep, and possibly breastfeeding—all of which demand serious fuel. Sushi bake is an ideal choice because it’s both calorically dense and packed with nutrients. Plus, it’s incredibly easy to eat—so easy, in fact, that you might catch yourself sneaking spoonfuls straight from the baking dish.

While the typical postpartum meal from a well-meaning friend often falls into the pasta (or pasta-adjacent) category, sushi bake is a refreshing change. It’s quick to prepare, can be eaten one-handed, and pairs perfectly with seaweed snacks. Whether warm, room temp, or straight from the fridge, it’s satisfying no matter how or when you eat it.

So whether you’re making it for yourself or dropping it off for a friend, sushi bake checks all the boxes: nourishing, convenient, and absolutely delicious.

Now that you know sushi bake is where it’s at - let me tell you about why nutritionally speaking, it is particularly fitting for the hungry postpartum lady in your life.

Wild-caught salmon is one of the richest sources of omega-3 fatty acids, particularly DHA and EPA—both essential during the postpartum period, especially for breastfeeding mothers. Since the body prioritizes DHA for enriching breastmilk, a higher dietary intake helps protect the mother’s own stores while supporting her baby’s brain and nervous system development. Just 3 ounces of wild-caught salmon provides the recommended daily amount of these crucial omega-3s.

Adequate DHA intake postpartum is also linked to better stress regulation and mental health, making it a key nutrient for new mothers. And if you’re topping your sushi bake with fish roe, you’re getting an even bigger boost—roe is the most concentrated dietary source of DHA and EPA.

Iodine is essential for thyroid hormone production, and postpartum thyroid disorders affect nearly 25% of women. This mineral is also crucial for breastfeeding mothers, as iodine levels in breastmilk directly influence a baby’s thyroid function and hormone production.

This dish is naturally rich in iodine, thanks to its trio of seafood ingredients: salmon, seaweed, and optional fish roe. Together, they support both mother and baby’s thyroid health, making sushi bake a delicious and nutrient-packed choice for the postpartum period.

Caloric density is essential during the postpartum period, especially for breastfeeding mothers, who burn an additional 350–500 calories per day. Sushi bake offers a well-balanced combination of nutrients: carbohydrates to support breastmilk production and provide quick energy, healthy fats to enrich breastmilk and promote satiety, and protein for sustained energy. It’s a nourishing, satisfying meal that helps meet the increased demands of postpartum recovery and breastfeeding.

Make a big ole tray of sushi bake and bring it to the new mom in your life. She’ll love you for it, trust me!

Salmon Sushi Bake

Serves 4-6

Ingredients

1 1/4 pound wild-caught salmon filets, skin removed

1 to 2 teaspoons avocado oil

1 teaspoon kosher salt

1 teaspoon garlic powder

1/3 cup Kewpie mayo or your favorite mayo

2-3 tablespoons Sriracha

1 bunch scallions, thinly sliced

1½ teaspoons toasted sesame oil

4 cups cooked sushi rice or medium grain rice such as Calrose

3 tablespoons rice vinegar

1 tablespoon white sugar

3-4 tablespoons furikake

For serving

Sriracha

Kewpie Mayo

Furikake

Fish roe

Nori seaweed snacks

Sliced cucumber

Sliced avocado

Preparation

1. Preheat the oven to 400˚F. Line a sheet tray with parchment paper.

2. Cut the salmon into 1-inch cubes and toss with the avocado oil, salt, pepper, and garlic powder. Cook the salmon for 18-20 minutes until it flakes easily and is golden brown on all sides.

3. In a medium bowl combine the cooked salmon, mayonnaise, sriracha, light and white green scallions, and sesame oil. Mix until well combined and the salmon is broken down into flakes.

4. In a small bowl combine the vinegar and sugar and stir until the sugar is dissolved. Mix the warm sushi rice with the rice vinegar and sugar. Press the rice into a 8x6-inch glass baking dish.

5. Blanket the rice with furikake. Top with the salmon mixture and transfer to the oven for 15-20 minutes until everything is warmed through.

6. Drizzle the top of the sushi bake with more mayonnaise, sriracha, furikake, the reserved dark green scallions, and fish roe if using.

7. Serve with seaweed snacks and top with cucumber or avocado.

8. Store in the refrigerator covered for up to 5 days. Enjoy warm, cold, or room temperature.