Sesame Salmon Wholegrain Rice Bowls

Salmon is a wonderful fish, full of flavour and omega 3 fats which, are good fats and have anti-inflammatory properties.  Wholegrain rice bowls are really easy to put together and are extremely tasty.  Feel free to use tamari in place of soy sauce to make this dish gluten free

You will need...

2 x Medium baking dish
Small sauce pan with a lid
Frying pan

2 large skinless boneless salmon fillets
200g (1 cup) wholegrain rice, rinsed
1 vegetable stock cube
1 thumb size piece of ginger, peeled and grated
4 spring onions, finely chopped
1 tsp black sesame seeds (optional)
1 tsp sesame seeds
1 tbsp pomegranate molasses
10-12 asparagus spears
3 tbsp soy sauce or tamari
1 tbsp toasted sesame oil
1 lime
2 free range eggs
Handful of fresh parsley, finely chopped

To make...

Serves 2

  1. Preheat the oven to 200/180(fan) Gas 5
  2. Rinse the rice thoroughly, add the stock cube, bring to the boil then turn the heat down to medium and cook with the lid on for 25 minutes or as per the packet instructions
  3. Dry fry the sesame seeds for a few minutes on a medium heat, don't leave the pan as they can burn quite easily!
  4. Drizzle a tiny amount of the sesame oil onto the baking dish, place the salmon in the dish & drizzle a tiny amount over the fish, season lightly and drizzle over the pomegranate molasses and spread with a pastry brush
  5. When the rice has been cooking for 15 minutes, place the salmon in the oven and cook for 12-15 minutes or until cooked to your liking
  6. Place the asparagus in another baking dish, drizzle with a little sesame oil, lightly season, cook for 10-12 minutes
  7. Once the rice is cooked, remove from the heat, leave the lid on
  8. While the salmon is cooking, heat the remaining sesame oil in the pan, add the grated ginger and crack in the eggs, fry gently for a few minutes, scramble the eggs with a wooden spatula 
  9. Add a few spoonful's of the rice and continue to cook, mixing it in with the egg and ginger
  10. Add a few more spoonful's of rice, the spring onions and cook for another few minutes in a medium heat
  11. Drizzle with a little soy or tamari and remove from the heat, scatter with the chopped parsley
  12. Once the salmon and asparagus are cooked remove from the oven, squeeze over the lime and serve with the rice and a drizzle of soy or tamari
  13. Scatter over the sesame seeds and serve immediately 

Nutritional Info
Per Serving
500 kcal | 23g fat | 3.6g saturates | 39g carbs | 12g sugars | 3.1g fibre | 34g protein | 5.1g salt


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