EatSmarter exclusive recipe

Sushi Bowl

with Cucumber, Salmon, and Shrimp Omelet
3.8
Average: 3.8 (5 votes)
(5 votes)
Sushi Bowl

Sushi Bowl - A Far East delicacy without the wrap and roll

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Health Score:
7,9 / 10
Difficulty:
moderate
Difficulty
Preparation:
1 hr 30 min.
Preparation
ready in 2 h.
Ready in
Calories:
525
calories
Calories

Healthy, because

Even smarter

Nutritional values

The Chirashi Sushi ("scattered Sushi") provides large quantities of very high-quality protein and the omega-3 fatty acids which are indispensable for the organism.

Absolute freshness is important for the consumption of raw fish! Therefore, buy it from a trusted fishmonger and process the fish on the same day.

1 serving contains
(Percentage of daily recommendation)
Calorie525 kcal(25 %)
Protein35 g(36 %)
Fat16 g(14 %)
Carbohydrates56 g(37 %)
Sugar added3 g(12 %)
Roughage2 g(7 %)
Vitamin A0.2 mg(25 %)
Vitamin D11.8 μg(59 %)
Vitamin E5.6 mg(47 %)
Vitamin B₁0.5 mg(50 %)
Vitamin B₂0.3 mg(27 %)
Niacin15.3 mg(128 %)
Vitamin B₆0.9 mg(64 %)
Folate85 μg(28 %)
Pantothenic acid2.3 mg(38 %)
Biotin19.6 μg(44 %)
Vitamin B₁₂3.3 μg(110 %)
Vitamin C6 mg(6 %)
Potassium603 mg(15 %)
Calcium157 mg(16 %)
Magnesium1.4 mg(0 %)
Iron5.7 mg(38 %)
Iodine111 μg(56 %)
Zinc4.3 mg(54 %)
Saturated fatty acids3.5 g
Uric acid211 mg
Cholesterol291 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
9 ozs Sushi rice
4 Tbsps Rice vinegar
3 Tbsps Mirin
sugar
salt
1 Cucumber
1 tsp sesame oil
3 eggs
2 tsps soy sauce
3 Tbsps sparkling mineral water
3 sprigs cilantro
2 tsps vegetable oil
8 shrimp
2 Tbsps Sesame seeds
1 sheet Nori seaweed
9 ozs very fresh Salmon (skinless)
How healthy are the main ingredients?
SalmonSesame seedssoy saucesesame oilsugarsalt
Preparation

Kitchen utensils

1 non-stick Skillet (with lid), 1 non-stick Small skillet, 2 large Bowls, 1 Cutting board, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Mandoline, 1 Slotted spatula, 1 Kitchen shears, 1 Pot (with lid), 1 fine Sieve, 1 Large knife, 1 small Pot, 1 Measuring cups, 1 Wooden spoon, 1 Kitchen towel, 1 small Bowl, 1 Whisk

Preparation steps

1.
Sushi Bowl preparation step 1

Place the sushi rice in a sieve and rinse with cold water until the water runs clear. Drain in a colander for about 20 minutes. Place rice and approximately 2 cups of water in a pot and bring to a boil.

2.
Sushi Bowl preparation step 2

Cook uncovered for 2 minutes, then cover and cook until rice is tender and absorbed almost all liquid, about 20 minutes. Remove pot from heat, remove lid and cover with a kitchen towel. Let stand for 10 minutes.

3.
Sushi Bowl preparation step 3

In a small pot, bring 3 tablespoons rice vinegar, 1 tablespoon mirin, 2 teaspoon sugar and 1 teaspoon salt to a simmer, stirring until sugar and salt have dissolved. Place the rice in a bowl and fluff with a fork to cool quickly. Add the vinegar mixture to the rice and let cool completely, about 30 minutes.

4.
Sushi Bowl preparation step 4

Rinse cucumber, wipe dry and cut into very thin slices. In a bowl, mix cucumber with a pinch each of salt and sugar, the remaining vinegar and sesame oil. Let marinate for 15 minutes.

5.
Sushi Bowl preparation step 5

Whisk together eggs, soy sauce and mineral water in a bowl until frothy.

6.
Sushi Bowl preparation step 6

Rinse cilantro, shake dry and pluck leaves.

7.
Sushi Bowl preparation step 7

Heat 1 teaspoon oil in a non-stick pan. Pour half of the egg mixture into the pan and allow to cook until omelet is set. 

8.
Sushi Bowl preparation step 8

Sprinkle the omelet with half the cilantro. Roll up the omelet firmly and let cool on a plate. Repeat with remaining oil, egg and cilantro to make a second rolled omelet. Cut the cooled omelets into pieces, approximately 3/4 inch thick. 

9.
Sushi Bowl preparation step 9

Peel the shrimp, leaving tail intact. With a small sharp knife, cut a slit along the back of the shrimp and devein. Rinse shrimp and pat dry.

10.
Sushi Bowl preparation step 10

Fill the pan with about 3/4 inch water. Season with salt and add remaining mirin. Bring to a boil, add shrimp, and cook for 2 minutes.

11.
Sushi Bowl preparation step 11

Remove shrimp with a slotted spoon and plunge them into a bowl of ice water to cool. Drain well.

12.
Sushi Bowl preparation step 12

Toast sesame seeds in a small dry pan. Use kitchen shears to cut the seaweed sheets into very thin strips.

13.

Thinly slice salmon into about 1/4" thick slices. Layer everything in a bowl and serve.

Comments

 
The directions for this recipe is incomplete. Nothing mentioned about how to slice the salmon and no direction for what to do with the nori.
Cyndy from EAT SMARTER's picture
Hi and thanks for stopping by. The Nori should be cut into thin slices (see step 12). The salmon cut into 1/4" slices (see step 13). Thanks!