Salmon poke bowl with edamame, avocado and brown rice
A cold Japanese-style poke bowl of marinated raw salmon over brown rice with edamame, avocado, cucumber and nori. No stove required.
Why it works
The salmon delivers roughly 1.5 to 2 grams of marine long-chain omega-3s (EPA and DHA), which lower serum triglycerides and modestly reduce blood pressure by improving endothelial nitric-oxide signaling. Monounsaturated fat from the avocado, plus its soluble fiber, helps displace saturated fat and blunt LDL. Edamame and brown rice add potassium and about 12 grams of fiber that support healthier lipid handling. The low-sodium soy-and-rice-vinegar dressing keeps sodium down, so the potassium-to-sodium ratio tips in favor of lower blood pressure.
Mediterranean and AHA guidance both land on two servings of oily fish weekly, specifically for the EPA/DHA omega-3s that support triglyceride and blood-pressure control.
Ingredients
- 8 oz sushi-grade raw salmon, cut into 1/2-inch cubes
- 1 cup cooked brown rice, cooled
- 1 cup shelled edamame, thawed
- 1 ripe avocado, sliced
- 1 cup cucumber, diced
- 2 scallions, thinly sliced
- 1 sheet nori, cut into thin strips
- 1 tbsp low-sodium soy sauce or tamari
- 1 tbsp rice vinegar (unseasoned)
- 2 tsp toasted sesame oil
- 2 tsp toasted sesame seeds
Method
- Whisk the low-sodium soy sauce, rice vinegar and sesame oil in a small bowl to make the dressing.
- Gently toss the cubed salmon with half the dressing and let it marinate for 5 to 10 minutes in the refrigerator.
- Divide the cooled brown rice between two bowls and arrange the edamame, avocado and cucumber on top.
- Spoon the marinated salmon over each bowl and drizzle with the remaining dressing.
- Finish with scallions, nori strips and sesame seeds, and serve cold.
