Cooked salmon, edamame, cucumber and avocado over white rice with soy sauce, in the style of a poke bowl. Twelve minutes with cooked salmon.
Fish is done at 63 C (145 F) in the thickest part, the USDA safe minimum, when it flakes with a fork. Rice is measured cooked; 180 g cooked is about 60 g dry.
- Ready in12 minutes
- Prep8 min
- Cook4 min
- Serves1
Ingredients
- 130 g salmon fillet (cooked weight)
- 180 g white rice (cooked weight)
- 80 g edamame (shelled, frozen)
- 80 g cucumber
- 50 g avocado
- 10 g soy sauce (tamari if gluten-free)
Method
- If the salmon is raw, pan-fry it skin side down for four minutes, turn, and cook two to three minutes more until it flakes. Let it cool a little and break it into chunks.
- Cook the edamame for three minutes if frozen. Dice the cucumber and avocado.
- Put the rice in a bowl and arrange the salmon, edamame, cucumber and avocado on top.
- Pour the soy sauce over.
What this plate gives you
The salmon gives about 29 g of the 45 g of protein and the edamame 9 g; the salmon and the avocado are the 28 g of fat. At 696 calories it is 35 percent of a 2,000-calorie day, the rice being 180 g cooked. This is a poke made with cooked salmon on purpose: raw fish at home needs sushi-grade fish and a fishmonger who says so, and the numbers are the same either way. Flake it while it is cold.
Swaps
- Brown rice: about 4 g more fibre.
- Half the rice: 120 calories fewer.
- Sesame seeds and spring onion: no change worth counting.
Keeping it
Cooked salmon and rice keep three to four days in the fridge. Cut the avocado and cucumber when you eat.
