Seared salmon bowl with ponzu sauce

Author: Caroline Trickey - BSc (Physiology and Biochemistry), BNutrDiet

Photographer: John Paul Urizar

First published: Oct 2020

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

More weights & measures

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 rocketarugulaX 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.

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