Japanese salmon & avocado rice

Gluten Free
Dairy Free
Very Healthy
Health score
87%
Japanese salmon & avocado rice
30 min.
4
586kcal

Suggestions


Indulge in the vibrant flavors of Japanese cuisine with this delightful Salmon & Avocado Rice dish that is as nourishing as it is delicious. Perfect for lunch or dinner, this meal not only satisfies your taste buds but also adheres to gluten-free and dairy-free diets, making it an excellent option for health-conscious foodies.

In just 30 minutes, you can whip up a stunning plate that features tender sushi rice, succulent pieces of fresh salmon, and creamy avocado, all beautifully presented and bursting with nutrients. The lively combination of fresh lemon juice and light soy sauce adds a zesty punch, while toasted sesame seeds offer a delightful crunch that complements the dish beautifully. The addition of thinly sliced spring onions and fiery red chilli brings an exciting kick, ensuring that every bite is an explosion of flavor.

Not only is this recipe simple to prepare, but it also boasts an impressive health score of 87, with a balanced caloric breakdown that supports a nutritious diet. Whether you’re meal prepping for the week or craving a quick yet satisfying dinner, this Salmon & Avocado Rice is sure to impress both your palate and your guests. Embrace the art of Japanese cooking and relish in a dish that celebrates freshness and taste in every scoop!

Ingredients

  • 300 sushi rice 
  • 350 salmon fillet skinless
  • small avocado ripe sliced
  •  juice of lemon 
  • tsp soy sauce light
  • tsp sesame seed toasted
  •  spring onion thinly sliced
  •  to 5 chilies red deseeded thinly sliced
  • small handful cilantro leaves 

Equipment

  • bowl
  • frying pan
  • sieve

Directions

  1. Rinse the rice in a sieve until the water runs clear.
  2. Drain and put in a large pan with 400ml water. Bring to the boil, turn the heat to low, cover, then cook for 10-12 mins until the rice is almost cooked.
  3. Remove from the heat, then leave, covered, for another 10 mins.
  4. Thinly slice the salmon and arrange on a platter with the sliced avocado.
  5. Drizzle over the lemon juice and soy, making sure everything is evenly covered. Leave in the fridge to marinate for 10 mins.
  6. Carefully tip the juices from the salmon platter into the rice, then stir in with a little salt. Divide the rice between 4 bowls. Scatter the sesame seeds, spring onions, chilli and coriander over the salmon and avocado, then serve with the rice.

Nutrition Facts

Calories586kcal
Protein17.51%
Fat33.27%
Carbs49.22%

Properties

Glycemic Index
70.5
Glycemic Load
50.43
Inflammation Score
-7
Nutrition Score
29.80565243182%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Kaempferol
0.08mg
Quercetin
1.2mg

Nutrients percent of daily need

Calories:585.91kcal
29.3%
Fat:21.82g
33.56%
Saturated Fat:3.23g
20.2%
Carbohydrates:72.62g
24.21%
Net Carbohydrates:63.13g
22.96%
Sugar:1.71g
1.89%
Cholesterol:48.13mg
16.04%
Sodium:388.67mg
16.9%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:25.83g
51.66%
Selenium:44.51µg
63.58%
Vitamin B6:1.15mg
57.38%
Vitamin B3:10.75mg
53.76%
Manganese:1mg
50.11%
Vitamin B12:2.78µg
46.38%
Fiber:9.49g
37.97%
Vitamin C:30.52mg
36.99%
Vitamin K:38.2µg
36.38%
Vitamin B5:3.54mg
35.36%
Copper:0.65mg
32.53%
Vitamin B2:0.54mg
31.51%
Phosphorus:309.03mg
30.9%
Potassium:1061.72mg
30.33%
Folate:120.1µg
30.02%
Vitamin B1:0.43mg
28.89%
Magnesium:85.69mg
21.42%
Iron:3.11mg
17.31%
Zinc:2.35mg
15.64%
Vitamin E:2.23mg
14.88%
Vitamin A:416.76IU
8.34%
Calcium:58.53mg
5.85%