Protein-Packed Dinner

Asian Sesame Poké Bowl

with Salmon
4.88889
Average: 4.9 (9 votes)
(9 votes)
Asian Sesame Poké Bowl

Asian Sesame Poké Bowl - A mix of Japanese and Hawaiian cuisine - so delicious, so healthy! Photo: Iris Lange-Fricke

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Health Score:
9,0 / 10
Difficulty:
easy
Difficulty
Preparation:
1 hr
Preparation
Calories:
593
calories
Calories

Healthy, because

Even smarter

Nutritional values

This dish is packed with tons of nutritious ingredients; salmon and avocado contain heart-healthy fats, the salmon and edamame provide valuable protein, and the mangoes and red cabbage add tons of immune system-strenghtening vitamin A. 

Poké is basically the state dish of the beautiful Hawaiian islands, where it means in the home vernacular to "cut up".

1 serving contains
(Percentage of daily recommendation)
Calorie593 kcal(28 %)
Protein37 g(38 %)
Fat24 g(21 %)
Carbohydrates57 g(38 %)
Sugar added0.8 g(3 %)
Roughage10 g(33 %)
Vitamin A0.3 mg(38 %)
Vitamin D4.7 μg(24 %)
Vitamin E6 mg(50 %)
Vitamin K34.4 μg(57 %)
Vitamin B₁0.9 mg(90 %)
Vitamin B₂0.7 mg(64 %)
Niacin2 mg(17 %)
Vitamin B₆1.3 mg(93 %)
Folate224 μg(75 %)
Pantothenic acid1.3 mg(22 %)
Biotin10.3 μg(23 %)
Vitamin B₁₂3.9 μg(130 %)
Vitamin C121 mg(127 %)
Potassium1,319 mg(33 %)
Calcium241 mg(24 %)
Magnesium151 mg(50 %)
Iron6.1 mg(41 %)
Iodine26.6 μg(13 %)
Zinc2.4 mg(30 %)
Saturated fatty acids4.4 g
Uric acid135 mg
Cholesterol58 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
14 ounces Salmon (Sashimi quality)
6 ounces Rice (sushi rice)
1 Lime
4 tablespoons soy sauce
Chili powder
1 teaspoon honey
1 Mango
½ Avocado
6 whole Radish
2 sticks scallions
9 ounces soybean (Edamame, blanched)
2 stalks cilantro
1 tablespoon black Sesame seeds
1 tablespoon white Sesame seeds
4 ounces Seaweed salad
salt
14 ounces Red cabbage
How healthy are the main ingredients?
SalmonLimesoy saucehoneyMangoAvocado
Preparation

Kitchen utensils

1 Pot, 1 Knife, 1 Non-stick pan, 1 Bowl

Preparation steps

1.

Put the salmon in the freezer for 30 minutes (this will make it easier to cut it later).

2.

Wash the sushi rice, boil it in water according to instructions and place it on a large plate to cool.

3.

Take the salmon out of the freezer, check for bones, remove the skin with a sharp knife and cut into cubes of about 3/4" each.

4.

Halve the lime and squeeze the juice. Mix this with soy sauce, chilli powder and honey in a bowl and then add the salmon cubes. Stir well, cover, and place in the refrigerator.

5.

In the meantime peel the mango, halve the core and cut into cubes. Cut the avocado in half as well, lift the flesh out of the skin with a large spoon and cut into fine slices or small cubes. Wash the radishes and spring onions and slice or roll them finely.

6.

Then remove the Edamam beans from their pods, wash briefly and dry. Wash coriander as well, shake dry and chop the leaves finely. Lightly roast white and black sesame seeds without fat in a coated pan.

7.

Cut red cabbage into very fine strips. Put them in a bowl with salt and knead them until the cabbage becomes soft.

8.

Pour cooled rice into a bowl, then place prepared vegetables, salad and fruit on top. Finally, put the marinated salmon cubes in the bowl and sprinkle with sesame and coriander.