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Miso-roasted salmon lunch bowl

Struggling for lunch ideas? This is one lunch recipe from Niki Bezzant that is very versatile with options to customise how you'd like it! A healthy miso-roasted salmon lunchbowl with a brown rice/quinoa mix, slaw and pickled veggies.

Serves 2


Ingredients

¼ cup brown rice
¼ cup quinoa
150g salmon fillet (choose the tail section to avoid bones)
3 teaspoons miso paste
1 teaspoon mirin
2 cups slaw mix – make your own or use a bagged variety
2 cups baby spinach or rocket
1 red capsicum, finely sliced


Optional garnish:

2 tablespoons kimchi
2 tablespoons pumpkin seeds, toasted
Toasted seaweed (nori)

 

Sriracha/ mayo:

¼ cup plain yoghurt
2 tablespoons mayonnaise
2 tablespoons sriracha sauce

 

Pickled veges:

1 carrot, peeled in ribbons
½ small cucumber, peeled in ribbons
2 radishes, thinly sliced
5cm piece ginger, finely sliced
¼ cup rice wine or cider vinegar
1 teaspoon salt
1 teaspoon sugar

Method:


Cook rice and quinoa together in a pot, just covered with water and with 1 teaspoon miso mixed in. Bring to a boil and then lower to very low heat; cook, covered, for 20-25 minutes until all liquid is absorbed and grains are tender.


Preheat oven to 200C. Place salmon on a roasting dish lined with baking paper. Mix 2 teaspoons of miso and mirin and spread over the salmon. Roast salmon for 10 minutes, or until just cooked through. When cool enough to handle, gently flake apart (leave skin behind).


While salmon is cooking, prepare the rest of the bowl. Prepare vegetables for pickle and place in a bowl. Mix vinegar, salt and sugar together and mix, then pour over carrots, cucumber and radish. Set aside. (You can keep this in a ziplock bag in the fridge for a couple of weeks).

 

Assemble bowl:

place rice and quinoa in the bottom, then add spinach, slaw, salmon and capsicum. Top with pickled veggies, mayo, kimchi, seeds and other garnish.

This bowl can be assembled in a plastic container and kept in the fridge until ready to eat.

VARIATIONS:


Peanut roasted tofu:

Use 200g tofu and spread with:
2 tablespoons peanut butter
1 tablespoon soy sauce
1 tablespoon sriracha
- Mix together with hot water and roast as per salmon


Other grains:

Cook barley, buckwheat, or other grains instead of rice & quinoa


Chipotle mayo:

Use chipotle sauce in place of sriracha in the mayonnaise

About the author

Niki Bezzant

Niki Bezzant is a multi-award-winning writer, journalist, speaker, thinker and commentator. She’s made her career from a passion for food, health, nutrition, food culture and science. Niki was founding editor of Healthy Food Guide magazine and is a frequent contributor to print and broadcast media.

She is a board member for the NZ Nutrition Foundation and a past President of Food Writers NZ. She’s currently working on a book and podcast project focussed on perimenopause and menopause.

 

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