Of which 4 g sugars and 4.8 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights 29.7 g protein per serving · Omega-3 (salmon) · Vitamin D (salmon)
Allergens gluten, fish, soy, sesame
Salmon bowl with brown rice and edamame
Grilled salmon, brown rice and edamame with soy sauce.
Ingredients
- 200 g (7 oz) fresh salmon, steak or loin
- 100 g (3½ oz) brown rice
- ½ ripe avocado, sliced (75 g / 2¾ oz)
- 50 g (1¾ oz) cooked edamame
- 1 small carrot, julienned (50 g / 1¾ oz)
- ½ cucumber, thinly sliced (100 g / 3½ oz)
- 1 tbsp toasted sesame seeds (9 g)
- 2 tbsp low-sodium soy sauce (30 g / 1 oz)
- 1 tsp fresh ginger, grated, optional (3 g)
- red pepper flakes (optional), to taste
- water, as needed
- salt and black pepper, to taste
Method
- Rinse the brown rice well and cook it in a saucepan with twice its volume of water and a pinch of salt for about 25 minutes, until tender and the water is absorbed. Set aside.
- Season the salmon with salt and pepper. Sear it in a nonstick skillet over medium-high heat for 3–4 minutes on each side, until done to your liking.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Fish & Seafood”. The English edition is coming soon.
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