Seared salmon bowl with ponzu sauce
Get your omega 3 the tasty way with this seared salmon bowl with ponzu sauce. It's high in iron, fibre and protein, so will leave your belly and tastebuds feeling satisfied. Taking just 20 minutes to make, this is the ideal healthy dinner for a busy night.
Serves: 4
Time to make: 20 mins
Ingredients
- Ponzu sauce
- ¼ cup lemon juice
- 1 tablespoon rice vinegar
- 2 tablespoons tamari or reduced-salt soy sauce
- 1 small red chilli, finely sliced
- Bowl
- 2 teaspoons olive oil
- 4 x 150g salmon fillets, sliced into 3 pieces each
- 120g soba noodles
- 1 tablespoon sesame seeds, toasted
- 1 mango, finely sliced or ‘fanned’
- 1 cup podded edamame
- 1 small Lebanese cucumber, cut into thin ribbons
- 2 small carrots, cut into thin ribbons
- ¼ small red cabbage, finely sliced
- 100g rocket or spinach leaves
- 2 toasted nori sheets, cut into triangles
- microherbs
Instructions
1 To make ponzu sauce, whisk together lemon juice, vinegar, tamari and chilli.
2 Heat a non-stick frying or grill pan over medium heat. When hot, drizzle with the oil and cook salmon for about 1 minute each side, or until browned and lightly cooked. Cook noodles as per the packet instructions. When cooked, toss with sesame seeds.
3 Evenly divide and arrange all ingredients in bowls, and drizzle with sauce.
Nutrition Info (per serve)
-
Calories 595cal
-
Kilojoules 2502kJ
-
Protein 41.6g
-
Total fat 28.3g
-
–Saturated fat 5.3g
-
Carbohydrates 38.7g
-
–Sugars 12.6g
-
Dietary fibre 9.8g
-
Sodium 671mg
-
Calcium 100mg
-
Iron 4.7mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
