The Healthy Poke Salmon and Quinoa Bowl combines high-quality proteins and clean ingredients in a fresh and flavorful composition: fluffy quinoa as a base, sashimi salmon cubes marinated in a light sauce, creamy avocado, and crunchy vegetables for contrasts in texture and taste. Designed for those seeking a balanced meal, rich in protein and healthy fats, it is perfect for meal prep or a light yet satisfying lunch.
The vibrant colors and lime-ginger dressing complete the bowl, making it ideal for summer and for those who love contemporary cuisine with a carefully curated nutritional profile.
Ingredients
- 120 g Quinoa (rinsed under cold water to remove saponin)
- 240 ml Water (for cooking the quinoa (ratio 1:2))
- 250 g Fresh sashimi-grade salmon (skin and bones removed, cut into cubes; keep cold until use)
- 1 piece Avocado (ripe but firm, sliced)
- 150 g Shelled edamame (cooked and cooled; frozen should be blanched)
- 1/2 piece Cucumber (thinly sliced, preferably seedless)
- 1 piece Carrot (grated or julienned for crunchiness)
- 80 g Red cabbage (cut into thin strips for color and crunch)
- 2 tablespoons Soy sauce (better if low sodium for the marinade)
- 1 teaspoon Toasted sesame oil (for flavor in the dressing)
- 1 teaspoon Rice vinegar (balances the sweetness of the marinade)
- 1 teaspoon Honey or agave syrup (adds a touch of sweetness to the dressing)
- 1 teaspoon Fresh grated ginger (for freshness and mild spiciness)
- 1 piece Lime (juice for the dressing and to spray on the avocado)
- 1 teaspoon Toasted sesame seeds (to garnish and add crunch)
- 1 sprig Spring onion or cilantro (chopped, to add on top of the bowl)
- to taste Salt (a little, for the quinoa and to adjust flavors)
- to taste Black pepper (freshly ground to season)
Preparation
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1
Rinse the quinoa under cold water, place it in a saucepan with the water, bring to a boil, then reduce the heat and cook covered for 12–15 minutes. Turn off the heat and let it rest covered for 5–10 minutes, then fluff with a fork.
Durata indicativa: 15 min
Tip: Rinse the quinoa well to remove the bitterness; letting it rest covered improves the texture.
-
2
Prepare the dressing by combining soy sauce, sesame oil, rice vinegar, honey (or agave), grated ginger, and lime juice. Taste and balance sweetness/acidity.
Durata indicativa: 5 min
Tip: If you prefer less sodium, use low-sodium soy sauce or tamari.
-
3
Cut the salmon into regular cubes and transfer them to a bowl: pour some of the dressing to marinate for 5–10 minutes in the refrigerator (no longer if the fish is raw). Set aside the rest of the dressing for the quinoa or to finish the bowl.
Durata indicativa: 10 min
Tip: Use sashimi-grade salmon and keep it cold at all times; marinating it for 5–10 minutes is enough to flavor it.
-
4
Prepare the vegetables: slice the cucumber, grate the carrot, cut the cabbage and avocado. Heat the edamame if frozen and let them cool slightly.
Durata indicativa: 7 min
Tip: Cut the avocado last to prevent it from darkening; spray a little lime to preserve its color.
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5
Distribute the quinoa in the bowls, place the marinated salmon in the center, and arrange avocado, edamame, cucumber, carrot, and cabbage around it. Drizzle with the remaining dressing, sprinkle sesame seeds, and add spring onion or coriander.
Durata indicativa: 5 min
Tip: Assemble the bowl paying attention to portions and colors: the eye eats before the palate.
-
6
Serve immediately to enjoy the freshness of the salmon and the optimal texture of the quinoa. If you prefer cooked salmon, sear it for 1–2 minutes per side in a hot pan before lightly marinating it.
Durata indicativa: 3 min
Tip: For meal prep, store the sauce and avocado separately to maintain freshness until consumption.
Notes and Tips
Rinse the quinoa well to remove the bitterness; letting it rest covered improves the texture.
If you prefer less sodium, use low-sodium soy sauce or tamari.
Use sashimi-grade salmon and keep it cold at all times; marinating it for 5–10 minutes is enough to flavor it.
Cut the avocado last to prevent it from darkening; spray a little lime to preserve its color.
Assemble the bowl paying attention to portions and colors: the eye eats before the palate.
For meal prep, store the sauce and avocado separately to maintain freshness until consumption.
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