High in Healthy Fats

Salmon Avocado Poké Bowl

4.833335
Average: 4.8 (6 votes)
(6 votes)
Salmon Avocado Poké Bowl

Salmon Avocado Poké Bowl - Sushi in a bowl format

share Share
print
bookmark_border Copy URL
Health Score:
9,5 / 10
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
560
calories
Calories

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.

1 serving contains
(Percentage of daily recommendation)
Calorie560 kcal(27 %)
Protein31 g(32 %)
Fat23 g(20 %)
Carbohydrates57 g(38 %)
Sugar added0 g(0 %)
Roughage6.3 g(21 %)
Vitamin A0.1 mg(13 %)
Vitamin D3.4 μg(17 %)
Vitamin E1.7 mg(14 %)
Vitamin K17.9 μg(30 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin9.6 mg(80 %)
Vitamin B₆0.7 mg(50 %)
Folate92 μg(31 %)
Pantothenic acid1.4 mg(23 %)
Biotin42.4 μg(94 %)
Vitamin B₁₂4.3 μg(143 %)
Vitamin C17 mg(18 %)
Potassium1,070 mg(27 %)
Calcium167 mg(17 %)
Magnesium108 mg(36 %)
Iron3.7 mg(25 %)
Iodine9 μg(5 %)
Zinc4.4 mg(55 %)
Saturated fatty acids4 g
Uric acid417 mg
Cholesterol89 mg
Complete sugar6 g

Ingredients

for
4
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
How healthy are the main ingredients?
Avocadosoy saucesesame oilSesame seedsgingersalt

Preparation steps

1.

Cook rice in 2.5 times the amount of boiling salted water according to package directions for about 10-15 minutes. Allow to cool.

2.

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.

3.

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.

4.

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.

5.

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.