Asian Sesame Poké Bowl
Asian Sesame Poké Bowl - A mix of Japanese and Hawaiian cuisine - so delicious, so healthy! Photo: Iris Lange-Fricke
Healthy, because
Even smarter
Nutritional values
This dish is packed with tons of nutritious ingredients: salmon and avocado contain heart-healthy fats, the salmon and edamame provide valuable protein, and the mangoes and red cabbage add tons of immune system-strenghtening vitamin A.
Poké is basically the state dish of the beautiful Hawaiian islands, where it means in the home vernacular to "cut up".
(Percentage of daily recommendation)
| Calorie | 593 cal. | (28 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0.8 g | (3 %) | ||
| Roughage | 10 g | (33 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 4.7 μg | (24 %) | ||
| Vitamin E | 6 mg | (50 %) | ||
| Vitamin K | 34.4 μg | (57 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.7 mg | (64 %) | ||
| Niacin | 2 mg | (17 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 224 μg | (75 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 10.3 μg | (23 %) | ||
| Vitamin B₁₂ | 3.9 μg | (130 %) | ||
| Vitamin C | 121 mg | (127 %) | ||
| Potassium | 1,319 mg | (33 %) | ||
| Calcium | 241 mg | (24 %) | ||
| Magnesium | 151 mg | (50 %) | ||
| Iron | 6.1 mg | (41 %) | ||
| Iodine | 26.6 μg | (13 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 4.4 g | |||
| Uric acid | 135 mg | |||
| Cholesterol | 58 mg |
Ingredients
- Ingredients
- 14 ozs Salmon (Sashimi quality)
- 6 ozs Rice (sushi rice)
- 1 Lime
- 4 Tbsps soy sauce
- Chili powder
- 1 tsp honey
- 1 Mango
- ½ Avocado
- 6 whole Radish
- 2 sticks scallions
- 9 ozs soybean (Edamame, blanched)
- 2 stalks cilantro
- 1 Tbsp black Sesame seeds
- 1 Tbsp white Sesame seeds
- 4 ozs Seaweed salad
- salt
- 14 ozs Red cabbage
Kitchen utensils
Preparation steps
Put the salmon in the freezer for 30 minutes (this will make it easier to cut it later).
Wash the sushi rice, boil it in water according to instructions and place it on a large plate to cool.
Take the salmon out of the freezer, check for bones, remove the skin with a sharp knife and cut into cubes of about 3/4" each.
Halve the lime and squeeze the juice. Mix this with soy sauce, chilli powder and honey in a bowl and then add the salmon cubes. Stir well, cover, and place in the refrigerator.
In the meantime peel the mango, halve the core and cut into cubes. Cut the avocado in half as well, lift the flesh out of the skin with a large spoon and cut into fine slices or small cubes. Wash the radishes and spring onions and slice or roll them finely.
Then remove the Edamam beans from their pods, wash briefly and dry. Wash coriander as well, shake dry and chop the leaves finely. Lightly roast white and black sesame seeds without fat in a coated pan.
Cut red cabbage into very fine strips. Put them in a bowl with salt and knead them until the cabbage becomes soft.
Pour cooled rice into a bowl, then place prepared vegetables, salad and fruit on top. Finally, put the marinated salmon cubes in the bowl and sprinkle with sesame and coriander.
