Sushi Bowl
Sushi Bowl - A Far East delicacy without the wrap and roll
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.
(Percentage of daily recommendation)
| Calorie | 525 cal. | (25 %) | ||
| Protein | 35 g | (36 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 56 g | (37 %) | ||
| Sugar added | 3 g | (12 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 11.8 μg | (59 %) | ||
| Vitamin E | 5.6 mg | (47 %) | ||
| Vitamin K | 30.7 μg | (51 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.3 mg | (128 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 85 μg | (28 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 19.6 μg | (44 %) | ||
| Vitamin B₁₂ | 3.3 μg | (110 %) | ||
| Vitamin C | 6 mg | (6 %) | ||
| Potassium | 603 mg | (15 %) | ||
| Calcium | 157 mg | (16 %) | ||
| Magnesium | 1.4 mg | (0 %) | ||
| Iron | 5.7 mg | (38 %) | ||
| Iodine | 111 μg | (56 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 3.5 g | |||
| Uric acid | 211 mg | |||
| Cholesterol | 291 mg | |||
| Complete sugar | 6 g |
Ingredients
- 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)
Kitchen utensils
Preparation steps
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.
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.
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.
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.
Whisk together eggs, soy sauce and mineral water in a bowl until frothy.
Rinse cilantro, shake dry and pluck leaves.
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.
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.
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.
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.
Remove shrimp with a slotted spoon and plunge them into a bowl of ice water to cool. Drain well.
Toast sesame seeds in a small dry pan. Use kitchen shears to cut the seaweed sheets into very thin strips.
Thinly slice salmon into about 1/4" thick slices. Layer everything in a bowl and serve.
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