Salmon Poke Bowls

Written by on Wednesday, 21 March 2018.
Tagged: dinner, fish, fresh food, healthy cooking, healthy eating, healthy heart, healthy recipe, lunch

  • Ready In: 20 minutes
  • Prep Time: 15 minutes
  • Cooking Time: 5 minutes
  • Serves: 2
Salmon Poke Bowls

Anything in a bowl is on trend now. Here's a favourite dietitian Sophie Feng has created based on salmon - you choose whether you go with the raw or the cooked fillets if that's what you prefer and are used to.

Ingredients

  • FOR THE SALMON:
  • About 200 g of raw salmon (see Sourcing ingredients) OR 2 x 125 g cooked salmon fillets
  • 1 tablespoon salt-reduced soy sauce
  • 2 teaspoon sesame oil
  • 1 teaspoon rice wine vinegar
  • Optional: 1 teaspoon red chilli flakes
  • FOR THE SALAD:
  • 1 cup cooked brown rice
  • 1 carrot
  • 1 cucumber
  • 1/2 cup edamame beans
  • 2-3 red cabbage leaves
  • 1/2 avocado
  • 1 small container (about 60g) seaweed salad
  • TO SERVE:
  • sesame seeds
  • pickled ginger and wasabi

Nutrition per serve

2160kJ (514 Calories), 28g protein, 27g fat (including 5g saturated fat), 37g carbohydrate (including 6g sugars), 10g fibre and 595mg sodium.

Directions

 1.  Prepare the salmon.

  • If using raw salmon: Cut salmon pieces into small 1.5cm (1/2 “) cubes.
  • If cooking salmon: Pre-heat oven to 180°C (fan forced) and line an oven tray 30 x 20 cm (12 x 8”) with baking paper.

2. To make the raw salmon marinade, place the soy sauce, sesame oil, rice wine vinegar and chilli flakes (if using) into a medium bowl and mix to combine.

  • If using raw salmon: Add the salmon cubes and gently spoon the marinade over it to ensure every piece is coated. Cover and refrigerate for at least 1-2 hours or up to 4 hours.
  • If cooking salmon: Place salmon fillets on the oven tray and spoon half the marinade over the salmon. Bake in the oven for 12-15 minutes or until just cooked. Allow to cool.

3. Just before you are ready to serve, prepare your vegetables. Dice the cucumber, grate the carrot, finely slice the red cabbage and slice the avocado.

4. To assemble, divide the brown rice between two bowls. Top each bowl with cucumber, carrot, red cabbage, seaweed salad and edamame beans. Remove the marinated salmon from fridge and divide the salmon between bowls OR flake the cooked salmon fillets into each bowl. Drizzle any left over marinade over each bowl as a dressing.

5. Sprinkle each bowl with sesame seeds. Serve with pickled ginger and/or wasabi if you like!

Sourcing ingredients:

  • Boxes of raw salmon and seaweed salad can be found at your local sushi outlet. Or buy raw salmon from your fish market but make sure it’s super fresh.
  • Edamame beans can be found in the frozen section of your local Woolworths, Coles or Asian supermarket.

 

Recipe created and tested by dietitian Sophie Feng. Catch up with her creations at @sophiesfoodfeast. Photo courtesy of Sophie Feng

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Variations

Other options for your poké bowl:

  •  Raw tuna
  • Sliced red radish
  • Spiralized zucchini
  • Baby spinach
  • Finely sliced spring onion to garnish
  • If you’re short on time or don’t have cooked rice ready to go, try a cup of microwaved brown rice or pre-prepared salad bags (such as an Asian slaw mix) from your local supermarket.
Catherine Saxelby

About the Author

Catherine Saxelby knows nutrition! She is an accredited nutritionist, food commentator, blogger and award-winning author. Her latest book Catherine Saxelby's Food and Nutrition Companion answers all those tricky questions on healthy eating, diets and supplements. It draws together a lifetime of advice and gives you all you need to know to eat right! It's a complete A to Z. A handy desk go-to reference.