Avocado Salmon Rice:Healthy Lunch Ideas

中文食譜在這裏

Serves : 2 servings

Preparation time : 10 minutes

Cooking time : 15 minutes

Ingredients

  • 225g salmon fillet
  • 1 Avocado
  • 2 eggs
  • 3g of dry seaweed
  • 1/2 tbsp of sesame
  • 1.5 tbsp of mayonnaise
  • 1/2 tbsp of light soy sauce
  • 1/6 tsp of fine sea salt
  • 1/6 tsp of ground black pepper
  • a dash of lemon juice

Rice

  • 180ml Japanese rice
  • 180ml water
  • 1/2 tbsp of Japanese sushi vinegar (season the cooked white rice)

Instructions

First of all, put the rice in the cooker because it takes the longest time to cook. Then get the salmon fillet out and dry it with kitchen paper. Marinate the salmon for at least 10 minutes with light soy sauce and black pepper.

Meanwhile, you can prepare for other ingredients. First, toast some white sesame seeds in a dry pan with low heat. I normally toast a batch of sesame seeds and keep them in a airtight container because I use sesame seeds quite often.

Second, cut some plain dry seaweed into strips and set aside.

Then, open an avocado and get rid of the stone. Then use a table spoon to scoop the flesh out. If you have any problems with opening the avocado, check out my cooking video.

Cut the avocado into cubes and set aside.



Now, we can poach the eggs. Crack the eggs and use a sift to get rid of the watery egg white, then pour the eggs in two tea cups.

Bring a pot of water (about 4 to 5 inches deep) to the boil, then turn off the heat. Pour the eggs into the hot water. Do not need to add anything in the water.

Put the lid on and wait for 3 minutes. The eggs would be poached perfectly. Get the poached eggs out and set aside.



Then, heat up a non-stick pan and add a table spoon of olive oil or rice barn oil. Put the salmon into the pan with the skin side down. I use medium heat to brown the skin and make it really crispy. It takes about 2 to 3 minutes.

Once the skin is nice and crispy, turn down the heat and flip the salmon fillet to cook the other sides. The salmon fillet should be done in another 2 to 3 minutes.

Leave the salmon fillet to rest for a few minutes, then slice it up. The middle of the fish is half-cooked and still very delicate. If you like to cook it through, it would take 8 minutes in total. I normally cook it for 5 to 6 minutes.

Put the salmon and avocado in a big bowl. Add a little bit of fresh lemon juice.

Add some ground black pepper and sea salt.

Mix it up and have a taste.

Season the cooked white rice with some sushi vinegar and mix well. Then, put some rice in a bowl and cover it with avocado and salmon. Squeeze some mayonnaise on it.

Put a poached egg on top and season the egg with some salt and pepper.

Lastly, sprinkle some seaweed and sesame seeds around.

This is one of my kids’ favourite lunch recipes. This is a great lunch box recipe. Try it out!

Cooking Tips:

  • The poached egg is optional. My son likes poached egg, but my daughter hates it.
  • Don’t over cook the salmon or it would be too dry. I normally cook for 5 to 6 mins. 8 mins is well done, but not too dry, so try to cook the fish for less than 8 mins.
  • Add some sushi vinegar in the cooked white rice. Taste great!

Check out the Avocado Salmon Rice cooking video HERE.