📂 Fish & Seafood
#Complete Dish
#High Omega-3
#Raw Fish
Salmon, Edamame and Radish Poke Bowl
🍣 The Hawaiian trend in its healthiest version. Raw marinated salmon cubes on a base of brown rice, edamame, and crunchy radish.
🛒 Ingredients
- 10.5 oz Fresh salmon fillet
- 5.3 oz Brown rice
- 3.5 oz Shelled edamame
- 4 Radishes
- 1 Avocado
- 1 fl oz Soy sauce
- Sesame oil
🍣 Poke Bowl: Nutrition and Color in a Single Bowl
Poke, originally from Hawaii, has become a worldwide trend for good reasons. It is a dish that allows combining carbs, vegetables, and proteins in a visually attractive and delicious way. In this version, we replace the classic sushi rice (which contains a lot of sugar) with brown rice or quinoa, achieving a much better glycemic index.
🥑 Why it is exceptionally healthy
- Anti-inflammatory Fats: Raw salmon is a bomb of Omega-3 and astaxanthin, protecting cells from oxidation.
- Pure Soy Protein: Edamame (tender soybeans) provides complete plant proteins and lots of fiber, without the processing of other soy derivatives.
- Digestive and Crunchy: Radish not only adds color but contains sulfur compounds that aid digestion and care for the liver.
📝 Step-by-Step Preparation
- The Base: Cook 5.3 oz (150g) of brown rice following the manufacturer's instructions (about 25 min). Once cooked, drain and let cool to room temperature.
- The Marinade (The Soul of the Poke): In a bowl, mix 1 fl oz (30ml) of low-sodium soy sauce, 1 teaspoon (5ml) of toasted sesame oil, the juice of half a lime, and half a teaspoon of grated fresh ginger.
- The Fish: Buy 10.5 oz (300g) of fresh salmon fillet (previously frozen for at least 48h for safety against anisakis). Remove the skin and cut into perfect 0.6 inch (1.5 cm) cubes. Add to the marinade, stir gently, and let rest for 15 minutes.
- The Accompaniments: Cook 3.5 oz (100g) of shelled edamame for 3 minutes in boiling water and drain. Wash and cut 4 radishes (about 1.8 oz / 50g) into very thin slices (you can use a mandoline). Cut 1 medium avocado (5.3 oz / 150g) into slices.
- The Assembly: In two large bowls, put a base of brown rice. On top of the rice, arrange the ingredients by sections, without mixing them: on one side the marinated salmon (with its juice), on another the edamame, then the radish, and finally the avocado.
- The Final Touch: Sprinkle black sesame seeds over the salmon and add some chopped chive stems.
