Day 2 - Eat the rainbow every week

Green Salmon Bowl with Avocado Cream

On Day 2, we’re taking a deep dive into flavors and textures with this bowl starring tender salmon, crisp cucumber, and nutrient-rich broccoli, all drizzled with a creamy avocado sauce. This combination is not only mouthwatering but also rich in omega-3s, vitamins, and fiber. It’s a great option for boosting your heart and brain health while enjoying a light yet satisfying meal. 

Prep & Cook Time: 30 minutes

Serves 2

Source of fibre/protein

INGREDIENTS:

PREPARE THE MARINADE:

• 4 tbsp soy sauce
• 1 tbsp sesame oil
• 1 tbsp rice vinegar 
• 1 tbsp water
• 1 small garlic, minced or grated
• 1 thumb sized ginger piece, grated

PREPARE THE BOWLS:

• 80g barley
• 500g salmon fillet, wild-caught if possible
• 1/2 small cucumber, finely sliced
• 1 small carrot, finely sliced
• 6 broccoli florets
• 1/4 small zucchini, sliced
• 1 tbsp extra virgin olive oil
• pinch of sea salt and freshly grounded black pepper

PREPARE THE DRESSING:

• 1 ripe avocado, mashed with a fork
• 2 tablespoons plant-based milk or water, add more to make it smoother
• 1/2 lemon, juiced
• 1 small garlic, minced

TO SERVE

• sprinkle of sesame seeds
• 1 small spring onion, finely diced
• lemon juice to taste

METHOD:

1. Preheat the oven to 200C. Tip a tbsp of olive oil into a small roasting tin. Mix all the ingredients for the marinade in a small bowl. Place the salmon fillet in the roasting tin and pour 1 tbsp marinade on top until the whole salmon is evenly coated. Leave the rest of the marinade aside.
2. Place the barley into a medium saucepan with 280 ml of water and a pinch of salt.  Cover, place over medium heat and bring to a gentle simmer. Cook for 20-25 minutes until the water has been absorbed and the barley is tender. Then turn off the heat, keep the lid on and leave the barley to steam in the residual heat. Allow to cool.
3. In a bowl place the broccoli and sliced zucchini and drizzle with olive oil and season with salt and freshly ground black pepper. Place the broccoli and zucchini in the roasting tin with the salmon. Roast the salmon and the veggies for 20-25 mins until the fish is cooked through and tender and the flesh is just beginning to flake.
4. Combine the ingredients for the avocado dressing and mix together. 
5. In a big bowl place half of the salmon fillet and barley, roasted broccoli and zucchini, the sliced carrot and cucumber and the avocado dressing. Pour the remaining soy sauce marinade over the salmon and barley and sprinkle with the finely sliced spring onion and sesame seeds. Season to taste, squeeze some lemon juice over the bowl and enjoy! 

Tip: I found that the best way to enjoy this bowl is to mix everything together, making sure each bite has a little bit of everything. The creamy avocado sauce, the freshness of the veggies, and the richness of the salmon come together in the most delicious way. 

Our Buddha bowl journey continues tomorrow with another mouthwatering creation. Make sure to come back and see how we keep the veggie love going!