Salmon and Avocado Rice Bowl
So many healthy fats in this dish and it packs in 4 portions of veg! The combination of salmon, rice and avocado goes so well too.
Equipment
- Steamer
Ingredients
- 200 g brown basmati rice (or brown basmati to lower GL)
- 300 g salmon fillets
- 4 tbsp lime juice
- 5 tbsp fresh coriander (chopped (1 tbsp if using dried))
- 1 tsp paprika
- 2 tbsp honey
- 2 avocado (cubed)
- 3 carrots (peeled and chopped into thin matchsticks)
- 2 large leek (finely sliced)
- 1 cauliflower (florets only)
Instructions
- Cook rice according to instructions on the packaging (around 15-20 mins). If you have a steamer bowl you can cook the rice in the steamer to save cooking energy.
- Place salmon in the steamer and steam for 20 minutes.
- Meanwhile, prepare the veg and steam the add to the steamer for the last 15 minutes.
- Blitz the cauliflower florets in a blender (or chop very small) and add in with the rice for the final 5 mins of cooking time.
- Mix the lime juice, coriander, paprika and honey and season with salt and pepper. Gently mix.
- Serve the veg and salmon on top of the rice, and drizzle over the sauce. Top with half an avocado.
Notes
Prep Tips:
If you don’t have a steamer, place the veg in a saucepan with a tbsp of water, place a lid on and steam fry. Check the water doesn’t run out or they’ll burn to the bottom... Then place the salmon in a small oven proof dish with a lid and oven cook at 425F (220C) degrees for 15-20 mins.
Health Tips:
Salmon counts as an oily fish so is rich in Omega 3 fats, something we're often deficient in in the Western World. We can't make them and they're needed in every cell as part of the cell wall. They also have have many functions in your blood vessels, heart, immune system, lungs, and endocrine system.
Eco Tips:
Make sure your fish is from an MSC certified source (or has some other trusted sustainable certification) so you're not contributing to the overfishing of the oceans.
NUTRITION: Amount and (% RDA)
Calories: 597kcal (30%)Carbohydrates: 82g (27%)Protein: 24g (48%)Fat: 22g (34%)Saturated Fat: 3g (19%)Cholesterol: 41mg (14%)Sodium: 119mg (5%)Potassium: 1587mg (45%)Fiber: 13g (54%)Sugar: 18g (20%)Vitamin A: 9984IU (200%)Vitamin B1: 1mg (67%)Vitamin B2: 1mg (59%)Vitamin B3: 11mg (55%)Vitamin B5: 4mg (40%)Vitamin B6: 2mg (100%)Vitamin B12: 2µg (33%)Vitamin C: 66mg (80%)Vitamin E: 4mg (27%)Vitamin K: 98µg (93%)Calcium: 144mg (14%)Copper: 1mg (50%)Folate: 239µg (60%)Iron: 5mg (28%)Manganese: 3mg (150%)Magnesium: 175mg (44%)Phosphorus: 426mg (43%)Selenium: 30µg (43%)Zinc: 3mg (20%)
Tried this recipe?Let us know how it was!
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