Salmon Avocado Poké Bowl
Salmon Avocado Poké Bowl - Sushi in a bowl format
Healthy, because
Even smarter
Nutritional values
Spring onions offer especially many essential and sulfur-containing oils, which promote digestion and can kill germs. The good fatty acids from salmon, avocado and sesame activate the metabolism.
Even better, use natural rice instead of parboiled rice, which contains even more fiber, vitamins and minerals. Vegeatarian? Sub in firm tofu for the salmon.
(Percentage of daily recommendation)
| Calorie | 560 cal. | (27 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 3.4 μg | (17 %) | ||
| Vitamin E | 1.7 mg | (14 %) | ||
| Vitamin K | 17.9 μg | (30 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 9.6 mg | (80 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 92 μg | (31 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 42.4 μg | (94 %) | ||
| Vitamin B₁₂ | 4.3 μg | (143 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 1,070 mg | (27 %) | ||
| Calcium | 167 mg | (17 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 4.4 mg | (55 %) | ||
| Saturated fatty acids | 4 g | |||
| Uric acid | 417 mg | |||
| Cholesterol | 89 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 8 ozs parboiled rice
- salt
- 18 ozs Very fresh salmon fillets (sushi quality)
- ¼ oz ginger (1 piece)
- 5 Tbsps Japanese-style soy sauce
- 3 Tbsps sesame oil
- 1 Tbsp white Sesame seeds
- 1 Tbsp black Sesame seeds
- 4 garlic cloves
- 10 ozs Avocados
- 1 Lime (juice)
- 7 ozs scallions
- 1 oz Daikon cress
Preparation steps
Cook rice in 2.5 times the amount of boiling salted water according to package directions for about 10-15 minutes. Allow to cool.
Meanwhile, rinse salmon fillet, pat dry and cut into 3/4-inch cubes. Peel and finely chop the ginger. Mix soy sauce with 2 tbsp. sesame oil and ginger in a shallow dish, add fish and marinate for 15 minutes in a cool place.
In the meantime, toast sesame seeds in a hot pan without fat over medium heat. Peel and chop garlic. Heat remaining sesame oil in a frying pan. Sauté garlic in it for 2 minutes.
Cut avocados in half, remove seeds, lift flesh from skin, cut into small cubes and sprinkle with lime juice. Clean the spring onions, wash and cut into fine rings. Wash the cress and shake dry.
Divide the rice into 4 bowls and place the salmon cubes on top. Sprinkle everything with avocado cubes, spring onions, garlic, cress and sesame seeds.
