The Poke protein bowl with salmon, edamame, and avocado combines fresh flavors and contrasting textures in a balanced dish: delicately flavored raw salmon, crunchy edamame, and creamy avocado on a base of brown rice. The dressing made from soy sauce, sesame oil, and lime juice enhances umami tones without weighing down, while sesame seeds and spring onion add crunch and freshness.
Perfect for those looking for a nutritious meal, quick to assemble and also ideal for meal prep. Prepare it in a few steps for a healthy and contemporary lunch.
Ingredients
- 300 g cooked brown rice (base of the bowl, warm or cold)
- 240 g fresh salmon (sashimi grade) (cut into cubes; choose fresh and quality salmon)
- 150 g shelled edamame (frozen, blanched and drained)
- 1 medium avocado (about 150 g, ripe but firm, sliced)
- 40 ml soy sauce or tamari (use tamari if you want gluten-free)
- 15 ml toasted sesame oil (for the dressing, intense flavor)
- 15 ml rice vinegar (to balance the dressing)
- 1 teaspoon honey or maple syrup (optional, for a touch of sweetness)
- 1 teaspoon toasted sesame seeds (for garnish and crunch)
- 2 pcs spring onions (cut into thin rings)
- 1 pcs lime (juice for marinating and seasoning)
- to taste salt (prefer sea salt)
- to taste black pepper (freshly ground)
Preparation
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1
Cook the brown rice according to the instructions on the package (usually water ratio 1:2) until tender; let it rest covered and then cool slightly.
Durata indicativa: 25 min
Tip: Rinse the rice before cooking to remove starch; cook with lid on and let rest for 10 minutes off the heat.
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2
Prepare the dressing by emulsifying soy sauce (or tamari), sesame oil, rice vinegar, honey, and lime juice in a bowl until smooth.
Durata indicativa: 5 min
Tip: Taste and adjust acidity with more lime or sweetness with a little honey.
-
3
Cut the salmon into cubes and marinate it for 8–10 minutes in the prepared dressing, stirring gently to avoid breaking the cubes.
Durata indicativa: 10 min
Tip: Do not marinate too long to avoid the salmon starting to “cook” in the acidity.
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4
Blanch the edamame for 3–5 minutes if using frozen ones, then drain and let cool; slice the avocado and spring onion.
Durata indicativa: 5 min
Tip: Blanching the edamame briefly keeps the crunchy texture and bright green color.
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5
Assemble the bowls by distributing the rice as a base, add marinated salmon, edamame, avocado slices, and spring onion; pour the remaining dressing as desired.
Durata indicativa: 5 min
Tip: Arrange the ingredients in a radial pattern for a balanced visual effect.
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6
Garnish with sesame seeds, a grating of pepper, and a splash of lime before serving.
Durata indicativa: 2 min
Tip: Add chili flakes for an optional spicy touch.
Notes and Tips
Rinse the rice before cooking to remove starch; cook with lid on and let rest for 10 minutes off the heat.
Taste and adjust acidity with more lime or sweetness with a little honey.
Do not marinate too long to avoid the salmon starting to “cook” in the acidity.
Blanching the edamame briefly keeps the crunchy texture and bright green color.
Arrange the ingredients in a radial pattern for a balanced visual effect.
Add chili flakes for an optional spicy touch.
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