Chilli salmon rice bowl

Super simple and healthy. This salmon recipe can be on the table in as long as it takes the rice to cook, about 15 mins. Punching with plenty of Omega 3 fatty acids as well as protein, fibre, phytonutrients and B12 it goes to show that fast food can be nourishing and absolutely delicious. Feel free to add whatever green veg you have in your fridge. 

 

There are occasions when I think white rice works better than brown, and this is one of them because it’s best a bit sticky. But do ensure that the rest of your diet is rich in whole grains and fibre. Or feel free to use wholegrain jasmine rice.

Ingredients

You need an air fryer for this, unless you heat up your oven, in which case, heat it to 190º.

  • 2 salmon fillets, try to get wild if poss.
  • 4 spring onions, chopped
  • 2 handfuls of edamame beans
  • 2 heads of pak choi
  • 1 ripe avocado, sliced
  • 3 tbsps of extra virgin olive oil
  • half a teaspoon of garlic powder or a crushed fresh garlic clove
  • 6 tablespoons of sweet chilli sauce, and more to serve
  • 4 tablespoons of ketjap manis, and more to serve
  • tablespoon of sesame seeds
  • scant teaspoon of chilli flakes
  • juice of half a lemon
  • 120-200g Thai Hom Mali rice (60g for women, 100g for men as a rule)

Nuush clients: Please apply the portion sizes stated in your account and divide the recipe so that you make only as much you need.

Instructions

Skin and cube the salmon. Now mix the sweet chilli sauce, ketjap manis, olive oil, lemon juice, garlic powder and chilli flakes and add the salmon, giving it a good stir to coat. Arrange the salmon pieces in the air fryer and cook at 190º for ten minutes or until cooked through and slightly caramelised on the outside. If using an oven, pre-heat to 190º, arrange on a baking sheet and bake for about 15 mins.

Mean time be cooking the rice – I microwave rice in an ovenproof dish; cover it to 15mm above rice line with boiling water and microwave on full power for 14 mins. Or cook it your own way.

Steam the edamame, mange tout and pak choi in just a touch of boiling water in a small lidded saucepan. 

When the rice and salmon are done serve them in nice bowls with the vegetables on the side, including the avocado. Dress with more ketjap manis and sweet chilli sauce and a sprinkle of sesame seeds.

 

Nutrition Info

Salmon

Salmon (and its peer, sea trout) is very high in Vitamin B12, which is important for red blood cell production. A deficiency in B12 can result in a form of anaemia. B12 also helps to regulate production of a hormone called Homocysteine, an excess of which can lead to heart and blood vessel disease and stroke. Salmon is also a good source of Vitamin D, whose functions include bone health, blood sugar control and immunity. Many people are Vitamin D deficient – our bodies largely get it from sunlight with food being a secondary source.

Always buy good salmon, responsibly produced and organic. Salmon farming is riddled with issues, not just for the fish themselves, and us as consumers, but for the environment.

Good honest nutrition

I like rice. Rice is great if you are hungry and want to eat 2,000 of something.

Mich Ehrenborg

Portion Guidelines

Instead of living with the bore of weighing food, counting points or calories and tapping everything you eat into a phone you can use nature’s custom-designed tool – your hands!

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