Smoked salmon & avo rice bowl
10 minHealthy
Fresh, protein-rich fuel after a Blouberg session. Ready-cooked grains make this quick.
Method
- 1
Warm the ready-cooked brown rice or serve it chilled.
- 2
Slice the avocado and cucumber. Keep the cold-smoked salmon chilled until assembly; it is ready to eat and needs no cooking.
- 3
Arrange salmon and vegetables over the rice and squeeze over the lemon. Keep refrigerated until eating.
One step per screen, read aloud, timers built in.
Per portion
Fibre: 7 gSugar: 2 gSodium: 1222 mg
Per person: 180 g fish before cooking (or ready-to-eat smoked fish), grains and potatoes weighed cooked. Smoked-snoek values use the saved smoked-fish analogue; smoked salmon uses smoked Chinook. Wrap and brand values vary. No extra salt or sauce included. Estimates, not laboratory analysis.
Calculation sources
- 180 g smoked-salmon: 117, 18.28, 4.32, 0, 0, 0, 672 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 150 g brown rice, cooked: 123, 2.74, 0.97, 25.58, 1.6, 0.24, 4 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 60 g avocado: 160, 2, 14.66, 8.53, 6.7, 0.66, 7 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 80 g cucumber: 15, 0.65, 0.11, 3.63, 0.5, 1.67, 2 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)
- 15 g lemon juice: 22, 0.35, 0.24, 6.9, 0.3, 2.52, 1 per 100 g (kcal, protein, fat, carbs, fibre, sugar, sodium mg)