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Healthy salmon bowl

One healthy salmon bowl

Healthy salmon bowl

Name: Healthy salmon bowl
Prep time: 15 min
Cook time: 13 min
Total time: 28 min
Yield: 2
Ingredients: 1 tsp rapeseed oil; 2 tsp finely chopped ginger; 1 large garlic clove finely chopped; 1 pepper (any colour), deseeded and finely chopped; 2 fresh or frozen wild salmon fillets (about 80g each; defrosted if frozen); 250g pouch cooked brown rice; 4 spring onions finely sliced; 1 small avocado peeled, halved, stoned and sliced; 80g cucumber halved lengthways and sliced; chilli sauce to serve (optional); 4 tbsp kefir; 1 tsp white miso paste; 1 tsp honey

Sara Buenfeld

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Serves 2

Easy

Prep: 15 mins

Cook: 13 mins

A star rating of 3 out of 5.7 ratingsRate

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Make a nutritious lunch by combining wholemeal rice with salmon and a gut-friendly miso and kefir dressing. Scoop into nori sheets for a boost of iodine, if you like

Healthy

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Ingredients

Nutrition

Units:

MetricUS

1 tsp rapeseed oil
2 tsp finely chopped ginger
1 large garlic clove

finely chopped
1 pepper

(any colour), deseeded and finely chopped
2 fresh or frozen wild salmon fillets

(about 80g each; defrosted if frozen)
250g pouch cooked brown rice
4 spring onions

finely sliced
1 small avocado

peeled, halved, stoned and sliced
80g cucumber

halved lengthways and sliced
chilli sauce

to serve (optional)

For the miso dressing

4 tbsp kefir
1 tsp white miso paste
1 tsp honey

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Nutrition: Per serving

kcal464
fat22g
saturates5g
carbs39g
sugars8g
fibre9g

high
protein23g
salt0.4g

Method

step 1

Heat the oil in a large non-stick pan or deep frying pan with a lid over a medium heat and cook the ginger, garlic and pepper for 2 mins, covered. Stir, then put the salmon on top, cover again and cook for 5 mins until the fish is cooked through.
step 2

Meanwhile, mix the dressing ingredients together in a small bowl. Squeeze the pouch of rice to separate the grains, then tip the contents into a small pan with 2 tbsp water. Cover and cook for 2 mins.
step 3

Stir the spring onions into the rice mixture along with half the dressing. Spoon into two bowls. Remove the skin from the salmon and flake the fish on top of the rice. Top with the pepper, avocado and cucumber, then drizzle over the remaining dressing and some chilli sauce, if using.

Recipe from Good Food magazine, April 2023

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A star rating of 3 out of 5.7 ratings

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