Pescatarian teriyaki wild salmon bowl with edamame

Pescatarian teriyaki wild salmon bowl with edamame: juicy wild salmon, basmati rice, cucumber, pepper, spring onion and sesame in a fresh, savoury bowl.

At a glance

• Serves 1
• Prep time: 15 min
• Cooking time: 20 min
• Total time: 35 min
• Calories: 520 kcal per serving
• Protein: 40 g
• Fat: 18 g
• Carbs: 55 g

Ingredients

• 1 wild salmon fillet (about 150g)
• 50g edamame
• 1 spring onion
• 1/2 small cucumber
• 60g basmati rice
• 1/2 red pepper
• 1 tsp sesame seeds

Method

You’ll need: frying pan · chopping board · knife · mixing bowl

1. Rinse the basmati rice thoroughly and cook it in water until fluffy and tender. Then let the steam escape briefly.
2. Cook the edamame according to the packet instructions. Cut the cucumber, red pepper and spring onion into small pieces.
3. Pat the wild salmon dry and fry it in a frying pan with a little olive oil or avocado oil over a medium heat until golden brown outside and juicy inside.
4. Let the cooked salmon rest briefly, then break it into large pieces. Toast the sesame seeds lightly in a dry frying pan until fragrant.
5. Put the rice in a bowl as the base and arrange the edamame, cucumber, pepper and spring onion on top. Add the salmon and finish with the sesame seeds.
6. Serve straight away while the salmon is still warm and the veg is fresh and crunchy.

Good to know

A bowl like this feels like very little effort and really good food. Warm, fresh and with plenty of bite. Just the thing when you want something simple that still feels special.

Swaps

Wild salmon → Arctic char or trout (similar protein content, often a little milder, provides omega-3 fatty acids) Basmati rice → quinoa (more fibre, more magnesium, a bit more protein) Edamame → green beans or broccoli (less processed, with fibre and vitamins) Sesame → chopped walnuts or avocado (walnuts also add omega-3, avocado potassium and fibre)

Allergens

Contains fish, soya and sesame. It usually suits children if the salmon has been carefully checked for bones, and during pregnancy thoroughly cooked salmon is generally a suitable choice.

Frequently asked questions

Which fatty acids are in wild salmon?

Wild salmon mainly contains the long-chain omega-3 fatty acids EPA and DHA. The amount can vary a little depending on where and when it was caught.

What do edamame add to this bowl?

Edamame provide plant protein, fibre, folate, iron and magnesium. They also contain natural plant compounds from the isoflavone group.

Is sesame just a topping or does it add nutrients too?

Even small amounts of sesame provide minerals such as calcium, copper and manganese. The amount in one bowl is modest, but it adds to the variety of nutrients.

Why does red pepper go well with this nutritionally?

Red pepper contains vitamin C and also brings carotenoids. Vitamin C is sensitive to heat, so raw or only briefly heated pepper usually keeps more of it.

Do spring onions and edamame always suit a sensitive stomach?

Not necessarily for everyone. Spring onions contain fermentable carbohydrates, and edamame bring fibre and certain sugars that some people with a sensitive stomach find harder to tolerate.

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