Salmon poke bowl
A balanced poke bowl combining diced salmon with cooked lentils for carbohydrates and fibre, alongside a fresh base of lettuce, tomato, red onion, broccoli, courgette and mango. Walnuts provide unsaturated fats, while a dressing of sherry vinegar, lemon, basil and garlic adds freshness without many calories.
At a glance
- DifficultyEasy
Allergens
- Tree nuts
- Fish
Who this recipe is for
Salmon with cooked lentils, vegetables and a citrus dressing. It works as a filling main meal in a weight-loss plan and is rich in omega-3.
Ingredients
Step by step
- Wash the lettuce leaves and place them in the bottom of the bowl.
- Dice the tomato, finely slice the red onion, cut the mango into small cubes and spiralise the courgette.
- Steam the broccoli florets or boil them for 3 or 4 minutes until al dente, then refresh them in cold water and drain.
- Rinse and drain the cooked lentils well and place them in one section of the bowl.
- Cut the salmon into even cubes. You can serve it raw (frozen beforehand), sliced smoked, briefly seared in a pan, or marinated with a few drops of soy sauce.
- Arrange the vegetables, mango, lentils and salmon in the bowl, and top with the chopped walnuts.
- In a small bowl, whisk the 2 tablespoons of sherry vinegar with the juice of half a lemon, chopped garlic, fresh basil and salt until emulsified.
- Dress the poke bowl just before eating to keep all the ingredients fresh.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For people with a nut allergy
Replace the walnuts with ground linseed or chia seeds, or with unsalted toasted sunflower seeds.
If you have fructose intolerance or diabetes
Replace the mango with an equivalent amount of diced cucumber or more courgette to reduce the fruit’s simple sugars.
If you do not tolerate raw garlic
Leave out the chopped garlic and add a few drops of extra-virgin olive oil with a pinch of oregano or fresh dill.
What it provides
Salmon is an oily fish rich in high-quality protein and polyunsaturated omega-3 fatty acids, which support cardiovascular health. Lentils provide slowly digested starch and a substantial amount of dietary fibre, helping increase fullness after eating. Walnuts add more healthy fats, while the variety of vegetables and mango supplies antioxidants such as beta-carotene and vitamin C.
The dietitian's tip
Using legumes such as lentils instead of cooked rice or pasta is a great way to increase the fibre and plant protein in a poke bowl, with less impact on blood glucose. If you use raw salmon, remember to freeze it beforehand at -20 ºC for at least 5 days.
Find more tips and meal plans in our weight-loss plan and in our guide to high cholesterol and hypercholesterolaemia. More oily-fish ideas: oven-baked salmon with sweet potato and tuna poke bowl.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
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