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.
Why it works
The salmon delivers roughly 1.5-2 g 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 avocado plus its soluble fiber help displace saturated fat and blunt LDL, while edamame and brown rice add potassium and about 12 g of fiber that supports healthier lipid handling. A low-sodium soy-and-rice-vinegar dressing keeps sodium down so the potassium-to-sodium ratio favors lower blood pressure.
Draws on Mediterranean and AHA guidance recommending two servings of oily fish weekly for their EPA/DHA omega-3s to 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.
