I found a version of this honey salmon bowl recipe on Pinterest from HalfBakedHarvest.com and made some simple changes. It was so delicious we have decided that it will go on a regular rotation.
Having a few go to recipes for fish, especially the ones rich in Omega 3 fats is a good way to make sure that you are getting these important nutrients in your diet. I know that there are many people who don’t like fish, and I am not a fan of really strong fishy flavours either, so I like to find fish recipes that are tasty and don’t have a very fishy taste. This Honey Salmon Bowl recipe, is one of them. You can increase the spiciness of the fish to disguise the fish even more if you prefer, but I liked it less spicy.
Omega 3 fats are very important, in fact essential for our wellbeing. They are especially important for reducing inflammation and are now known to be beneficial in reducing the risk or symptoms of depression (1). You can get your Omega 3 oils from other sources, but fish are often the best as far as quantity goes, as well as how easy it is for our body to use it.
The recommended serves of fish each week is 2 to 3 serves to help you get the ideal amount of Omega 3 fats. This can include tinned salmon. You can add more vegetables to this recipe if you like, but I think sometimes it is nice to keep it simple. Plus the vegetables suggested are nutrient rich, good for the gut and the brain.
Over to you!
Honey Salmon Bowls
A quick, easy salmon bowl with a sticky honey glaze, fresh avocado salsa and toasted pepitas. It tastes like restaurant quality and is a tasty way to get your omega-3s, even if you're not a fan of strong fishy flavours.
Ingredients
- Salmon
- Honey sauce
- Avocado salsa
Method
- 1
Place a saucepan with 1 cup of water on to boil. When the water is boiling, pour the rice in and put the lid on. When the water returns to the boil, turn it down to low and cook the rice for about 18 minutes.
- 2
Prepare the honey sauce by placing the honey into a jar and heating it for 30 seconds in the microwave. Add the remaining sauce ingredients and stir to combine.
- 3
Dice the salmon into 2cm cubes and sprinkle the paprika, salt and pepper over it. Rub over the salmon until it is well coated.
- 4
Heat a large frypan over high heat and add the pepitas. Move them around the pan with a wooden spoon to cook both sides for about 2-3 minutes, or until they have a nutty aroma. Remove them before they burn.
- 5
Prepare the salsa by placing all the salsa ingredients into a bowl. Pour about 1 teaspoon of oil from the feta over the top and stir carefully to keep the avocado in cubes.
- 6
Heat the same frypan over high heat and spray with olive oil to coat the surface. When it is nearly hot, add the salmon and asparagus.
- 7
Cook on high heat for about 5 minutes, moving the salmon around with a wooden spoon or spatula to cook on all sides. Turn the asparagus regularly so it cooks evenly.
- 8
When the salmon is nearly cooked through, drizzle the honey sauce over it and some over the asparagus. Squeeze some lemon juice over them both.
- 9
Allow the salmon to caramelise a little before serving.
- 10
To serve, place the rice in a bowl and top with the salmon, asparagus and salsa on the side.
Nutrition (per serving)
Estimated from the FSANZ Australian Food Composition Database. Actual values will vary depending on the specific products used — not a substitute for individual dietary advice.
References:
[1] Grosso G, Pajak A, Marventano S, Castellano S, Galvano F, Bucolo C, Drago F, Caraci F.
Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials.
PLoS One. 2014 May 7;9(5):e96905. doi: 10.1371/journal.pone.0096905. PMID: 24805797; PMCID: PMC4013121.
