By Sandy Rowe
Salmon Poke Bowl
8 steps
Prep:10minCook:30min
In the UK there is not a weekly recommendation for the quantity of fish we should consume, however, in the US they recommend 2-3 pieces a week due to the mercury content of large fish (tuna, salmon etc.)
I have used Salmon here, but you can replace it with mackerel, sardines (great for bone health), prawns (contrary to believe these do not give you high cholesterol) or any other fish you enjoy.
Oily fish e.g. Salmon, mackerel, sardines contain omega 3 which assists in nerve, brain and heart health. They also contain omega 6 which assists in reducing inflammation.
As with everything, though, there is a balance to be had, which is why I've only placed 2 fish menus in your plan.
Updated at: Thu, 17 Aug 2023 09:02:13 GMT
Nutrition balance score
Great
Glycemic Index
44
Low
Glycemic Load
26
High
Nutrition per serving
Calories662.4 kcal (33%)
Total Fat33.9 g (48%)
Carbs58.4 g (22%)
Sugars11.1 g (12%)
Protein35.8 g (72%)
Sodium457 mg (23%)
Fiber10.5 g (38%)
% Daily Values based on a 2,000 calorie diet
Ingredients
1 servings
Instructions
Step 1
You can either use pre-cooked brown rice (40g cooked) or cook your own brown rice (30g uncooked).
Step 2
If you're cooking your own, make sure you clean brown rice throughly before cooking as it contains arsenic. For 30g of uncooked rice, use 60g of boiling water. Place the rice and water in a saucepan on the hob and cook for 20 minutes. Do not remove the lid (this bit is important). Once the 20 minutes is complete. Turn off the hob and move the saucepan to a cooler surface and let the rice rest for 10 minutes. This should create really nice fluffy rice!
Step 3
While the rice is cooking:
Step 4
Choose a fish that you like e.g. Salmon, mackerel, sardines etc (try to stay away from the big fish e.g. tuna as they have more mercury in them).
Step 5
Place enough foil on a tray so that the fish can be folded inside. Spray the foil with Frylight oil (I use the coconut oil as it has a higher melting point and is not altered by heat). Place the fish skin side up on the foil and enclose the fish.
Step 6
Turn the oven onto 180 degrees c (fan assisted) and cook for 14 minutes. If you like crisp skin, open the parcel and place the fish under the grill for 2-4 minutes (keep an eye on this as the skin will crisp quickly).
Step 7
While the fish is cooking, take out your frozen veggies and steam them for 10-20 minutes (as the packet states).
Step 8
Add the hummus and sriracha as required to your bowl/plate.
Notes
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