Salmon, mango and avocado poke (low GI)

Head to Hawaii, with this bowl of exotic flavors, composed of fresh marinated salmon, brown rice, raw vegetables, mango, avocado and a little spicy wasabi sauce! Fresh and colorful, the poke bowl with homemade salmon, mango and avocado is rich in protein and is a quick and easy meal to prepare, adaptable according to your taste and the seasons. It will delight you with its freshness while remaining a healthy choice, since Low GI.

Summer has finally arrived, bringing with it magnificent sunny days! With temperatures rising dangerously, it’s time to abandon your oven for fresher and lighter dishes, without cooking.

During the summer season, for lunch or dinner, I often favor mixed salads. Today, I invite you to discover my famous recipe for poke bowl with salmon, mango and avocadowhich has nothing to envy of those of takeaway restaurants!

What is the “poke bowl”?

Imagine a colorful and appetizing bowl, generously garnished with pieces of fresh fish and garnished with a multitude of tasty ingredients. Of Hawaiian origin, the poke bowl (pronounced “pokaï”) – or poké bowl – is a marinated raw fish salad, most often made with tuna.

Today served California style, that is to say, in a bowl and accompanied by sushi rice, raw vegetables and sometimes fruit, this gives it the appearance of deconstructed sushi.

Authentic and balanced, the poke bowl can be adapted to all tastes and has quickly become the darling of lovers of healthy and gourmet cuisine.

The salad that takes you on a journey

Marked by many influences, this emblematic Hawaiian dish is a tasty mix between Japanese chirashi, which consists of plain raw fish served with rice and sometimes raw vegetables, and Latin American ceviche, a raw fish dish. marinated.

I love marinated raw fish (choose it extra fresh, of course) and the great thing about this recipe is that you can add all your favorite ingredients to suit your tastes!

The ingredients

• Rice: in this poke bowl recipe with salmon, mango and avocado, I chose to bring a healthy touch by replacing the traditional vinegared and sweet sushi rice with whole grain basmati ricewhich has the lowest glycemic index (GI) of all types of rice, with a GI of 50. For an even lower GI alternative, you can also opt for quinoa, which has a GI of 35, while offering an equally exquisite flavor!
• The garnish : Depending on the season, give free rein to your creativity to compose your bowl: fresh marinated salmon (or fresh tuna), a few pieces or slices of avocado, a selection of tempting raw vegetables (soybean sprouts, cucumber, sprouts of salad, radishes, edamame, grated carrots…), and finally, for an irresistible sweet and sour touch, don’t forget to add a few diced fresh mango.
• The sauce : some prefer to just marinate fish as a sauce, but personally, I have a weakness for the wasabi sauce from Ella, author of the recipe book Megalow Food (and also from the blog of the same name). This sauce enhances the poke bowl by giving it a touch of spice.

Poke bowl with marinated salmon, avocado and mango

Complete and balanced, pretty and delicious, adaptable according to tastes and seasons, this poke bowl will delight you with its freshness and its low glycemic index!

Ingredients

• 150 g extra-fresh salmon steak, without the skin (or fresh tuna)
• 125 g whole grain rice
• 1 lawyer
• 1/2 cucumber
• 1/2 mango
• 2 handles bean sprouts
• 2 handles spinach leaves (optional)
• a little lemon juice
• coriander leaves and mint chiseled
• 1/2 finely chopped red onion (optional)

For the marinade

• 1 c. tbsp salty soy sauce
• 1 c. tbsp sweet soy sauce
• juice of 1/2 lime
• 1 c. coffee sesame seeds
• 1/2 cm ginger fresh grated
• A few slices of red onion thinly sliced

For the wasabi sauce according to Ella from the blog “Megalowfood”

• 2 c. tbsp soy cream cooking
• 1 c. coffee wasabi paste
• 2 pinches salt

Steps

• Mix all the marinade ingredients in a bowl.

• Cut the salmon (or tuna) into cubes and marinate them in the sauce with a few slices of red onion (optional). Reserve in the fridge.

• Cook the brown rice in a large volume of boiling salted water, according to the time indicated on your packet (or in a rice cooker… even better!). Leave to cool.

• Meanwhile, take care of the garnish: – Rinse then drain the soybean sprouts and spinach sprouts.– Wash, seed then cut the cucumber into cubes. – Peel the mango and cut it into cubes. – Cut the avocado into strips or cubes. – Chop your aromatic herbs. – Mix all the wasabi sauce ingredients (optional). Keep everything cool if the rice still needs to cool.
• When ready to serve, place the brown rice in a large bowl. Then arrange the diced marinated fish, the mango, the avocado, the cucumber, the bean sprouts, the spinach shoots. Drizzle with the marinade, and sprinkle with chopped herbs and sesame seeds. Add a little wasabi sauce to taste and enjoy!

Notes

To change the brown rice, you can usehulled barley (and not pearl ;-)) which also has the merit of being low GI. Just be sure to anticipate its cooking (because it takes quite a long time, on average 1 hour, if you do not buy it pre-cooked).