Salmon & Miso Poke Bowl

What a dish!

Its a bit more effort than my usual quick-as-a-flash meals but well worth it.

Its packed with loads of goodness - natural fibre, stimulating flavours, protein, prebiotics*, probiotics*, phytoestrogens and more.

A great dish for everyone, including beneficial for women in perimenopause and menopause. 

You can see the YouTube video of me making this dish here. 

*If you have always wanted to learn more about fermented foods, prebiotics, probiotic food - what exactly are they and how to use them & make them at home - then please join me at my next Fermented Food Masterclass

300g cooked brown rice, hot (basmati is best) or use cooked quinoa
1 tablespoon chopped, reconstituted wakame seaweed or other sea vegetable (about 1 teaspoon dried)
4 (85g) baby carrots, cut in half lengthways
1 tablespoon extra virgin olive oil
2 large spring onions, chopped (50g)
2 large (~40g) asparagus (if available/in season), woody base stem removed then slit in half lengthways, alternatively use 2 small courgettes
1 bunch (150g) tenderstem/broccolini, slit in half lengthways
1 tablespoon sesame seeds ( black and/or white seeds)
1 tablespoon pumpkin seeds
100g frozen edamame beans in their pod (= 50g fresh soy beans)
1 big handful (30g) chopped green leaves - chard or kale or cavalo nero are great. 
1 tablespoon pickled ginger*
Optional - 1 tablespoon live sauerkraut or kimchi 
200g salmon filet, sliced in half lengthways OR alternatively 200g firm tofu.

Dressing for salmon:
1 tbs white/light miso paste
1 tbs hulled Tahini
1 tbs apple cider vinegar or rice vinegar
About 1 tbs water, to thin dressing

Dressing for vegetables:
2 tbs soy or tamari sauce
2 tbs apple cider vinegar or rice vinegar
2 tsp sesame oil

Soak the wakame/sea vegetable, by following packet instructions to reconstitute; Usually this means soaking in water for 10 minutes, then drain.
Put a small pot of water on to boil.
In a frypan on medium heat pop in the olive oil and fry the carrots for a minute. Then tip out onto a plate.
Put the asparagus (if using), spring onions, green leaves and tenderstem/broccolini into the pan to cook for a couple of minutes. Then tip out on to the plate.
You want the vegetables to still be a bit crunchy. 
Pop the sesame and pumpkin seeds into the pan for about 1 minute to toast. Shake the pan around when doing this so the seeds don’t catch on the base, then tip out into a separate bowl. 
Into the hot pan place the 2 halves of the salmon filet to sear in the heat.
Cook to your liking, slightly raw in the centre is ok, semi-sashimi style; its up to you.
Or if you don't eat seafood, then use firm tofu, and either chop into slices and fry to arm (tofu doesn't need cooking as it is already cooked) or crumble the tofu directly into the poke bowl. 
Once the water has come to the boil, blanch the frozen edamame beans in boiling water for about 1 minute, then drain and cool in cold water.
Place everything into a bowl, in groups is best, with the warm rice at the base.
Use the soy/tamari dressing on the salmon, and the tahini dressing on some of the vegetables.

To see the Youtube video making this dish head here. 

*If you would like to learn how to make pickled ginger, here's a link to my YouTube video and here's a link to the recipe. 

©Emma Ellice-Flint ©Emma’s Nutrition