Fish sushi bowl

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

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Serves: 4

Time to make: 35 mins

Ingredients

More weights & measures

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

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 442cal

Kilojoules 1850kJ

Protein 32g

Total fat 17g

–Saturated fat 3g

Carbohydrates 45g

–Sugars 4g

Dietary fibre 8g

Sodium 410mg

Calcium 70mg

Iron 3mg

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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