High in Healthy Fats

Salmon Poke Bowl with Avocado

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Average: 5 (5 votes)
(5 votes)
Salmon Poke Bowl with Avocado
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Health Score:
9,4 / 10
Difficulty:
moderate
Difficulty
Preparation:
25 min.
Preparation
Calories:
560
calories
Calories

Healthy, because

Even smarter

Nutritional values

Spring onions gain their distinct, yummy flavor from a mix of essential and sulfurous oils that also aid digestion and kill germs in the body. This bowl is also packed with heart-healthy fats thanks to the avocado and salmon. 

Replace the white rice in this bowl with brown rice for added fiber.

1 serving contains
(Percentage of daily recommendation)
1 serving contains
(Percentage of daily recommendation)
Calories560 kcal(27 %)
Protein31 g(32 %)
Fat23 g(20 %)
Carbohydrates57 g(38 %)
Added sugar0 g(0 %)
Vitamin A0.1 mg(13 %)
Vitamin D3.4 μg(17 %)
Vitamin E1.7 mg(14 %)
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 %)
Calcium1.07 mg(0 %)
Magnesium108 mg(36 %)
Iron3.7 mg(25 %)
Iodine9 μg(5 %)
Zinc4.4 mg(55 %)
Cholesterol89 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
1 cup Rice
18 ounces Sushi quality Salmon (very fresh)
2 teaspoons ginger (1 piece)
5 tablespoons soy sauce
1 tablespoon Sesame seeds (white)
1 tablespoon Sesame seeds (black)
4 cloves garlic
1 large Avocado
1 Lime (juice)
3 spring onions
1 package small Cress
3 tablespoons sesame oil
How healthy are the main ingredients?
Salmongingersoy sauceSesame seedsgarlicAvocado

Preparation steps

1.

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

2.

In the meantime, rinse salmon fillet, dab dry, and cut into half-inch cubes.

Peel and finely chop the ginger. Mix the soy sauce with 2 tbsp. sesame oil and ginger in a shallow dish.
Place the fish in the dish with the sauce and marinate in a cool place for 15 minutes.

3.

While you are waiting for the fish to marinate, roast sesame seeds in a hot pan without fat at medium heat. Peel and chop the garlic. Heat the remaining sesame oil in a frying pan. Sauté the garlic for 2 minutes.

4.

Cut avocados in half, remove the pit, cut into small cubes and drizzle with lime juice. Clean and wash the spring onions and cut into fine rings. Wash the cress and shake dry.

5.

Divide the rice into 4 bowls and put the fish cubes on top. Sprinkle everything with avocado cubes, spring onions, garlic, cress, and sesame seeds.