Fish sushi bowl

Author: Chrissy Freer - B App Sc Nut, Grad Cert Human Nut

Photographer: Mark O'Meara

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Serves: 4

Time to make: 35 mins

Ingredients

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1 cup (220g) medium-grain brown rice
75g frozen edamame beans
3 ⅓ cups broccoli, cut into florets
1 teaspoon sesame oil
2 tablespoons reduced-salt soy sauce
100g baby spinach
1 small avocado, sliced
400g firm white fish, such as kingfish
2 tablespoons pickled ginger, sliced
2 teaspoons toasted sesame seeds

Instructions

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1 Preheat oven to 180°C. Place rice in a large saucepan with 2 cups water and boil. Cover and simmer for 30-35 minutes, or until water has evaporated and rice is tender. Set aside to cool.

2 Place fish on baking dish with baking paper. Bake for 10 minutes, or until just cooked.

3 Meanwhile, steam edamame and broccoli for 2 minutes. Refresh under cold running water.

4 Add sesame oil and half the soy sauce to rice; stir. Divide rice into 4 serving bowls, top with veges, flaked fish and ginger. Sprinkle with toasted sesame seeds and serve with a drizzle of remaining soy sauce.

Variations

Make it gluten free: Check ginger is gluten free and use gluten-free soy sauce.

Nutrition Info (per serve)

Calories 442 cal

Kilojoules 1850 kJ

Protein 32 g

Total fat 17 g

Saturated fat 3 g

Carbohydrates 45 g

Sugar 4 g

Dietary fibre 8 g

Sodium 410 mg

Calcium 70 mg

Iron 3 mg

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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