Flaked cooked salmon over brown rice with edamame and cucumber, dressed with soy sauce and sesame oil. Built from cooked rice and salmon in twelve minutes.
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
- Prep6 min
- Cook6 min
- Serves1
Ingredients
- 120 g salmon fillet (cooked weight)
- 180 g brown rice (cooked weight)
- 80 g edamame (shelled, frozen)
- 80 g cucumber
- 8 g soy sauce (tamari if gluten-free)
- 4 g sesame oil
Method
- If the salmon is raw, pan-fry the fillet skin side down over medium heat for four minutes, turn, and cook two to three minutes more until it flakes.
- Cook the edamame in boiling water for three minutes if frozen; drain. Slice the cucumber.
- Put the rice in a bowl, add the edamame and cucumber, and flake the salmon over.
- Mix the soy sauce and sesame oil and pour it over the bowl.
What this plate gives you
The salmon fillet gives about 27 g of the 42 g of protein and most of the 25 g of fat, and the edamame adds 9 g of protein and a good share of the 8 g of fibre. At 617 calories it is about 30 percent of a 2,000-calorie day, the rice being most of the 56 g of carbohydrate. The salmon and the rice are both measured cooked, so this is the bowl for the day after either was on the dinner plate.
Swaps
- Canned salmon: the same protein, no cooking.
- White rice for the brown: about the same calories, less fibre.
- Half the rice: 120 calories fewer.
Keeping it
Cooked salmon and cooked rice each keep three to four days in the fridge. Build the bowl cold or warm the rice; do not reheat the salmon twice.
