This power bowl is overflowing with umami showstoppers. While beets and apple add a sweet element, combining umami and sweet in one dish has become a culinary trend among savvy chefs. Sourced from Canada’s East Coast, dulse is a chewy seaweed that takes on a bacon-esque personality when turned crunchy in a hot pan. But if not available, shards of hijiki or arame or even roughly chopped nori can stand in for dulse. Other grains such as sorghum, farro, freekeh, or wheat berries can work here too. Make it plant based by swapping out egg and mackerel for grilled tempeh.
Nutrition bonus
Fatty in a good way, both mackerel and walnuts contain a boatload of heart-healthy omega-3 fats. As with other seaweed, dulse is a reliable source of iodine, which contributes to proper thyroid functioning.
Watching the clock and simmering eggs for exactly 6 1/2 minutes yields cooked whites and an oozy yolk. The eggs can be cooked, peeled, and kept chilled for up to 3 days. Reheat in simmering water for 1 minute if desired.
Mackerel Dulse Bowl with Toasted Walnut Sauce
Ingredients
- 1 cup (250 mL) spelt berries
- 4 large organic eggs
- 1 tsp (5 mL) grapeseed oil or sunflower oil
- 1 oz (28 g) whole dulse pieces (not dulse flakes)
- 1/2 cup (125 mL) walnut halves
- 2 Tbsp (30 mL) extra-virgin olive oil
- 2 Tbsp (30 mL) cider vinegar
- 2 Tbsp (30 mL) prepared horseradish
- 2 tsp (10 mL) Dijon mustard
- 1 garlic clove, chopped
- 2 tsp (10 mL) fresh rosemary
- 1/4 tsp (1 mL) salt
- 1/4 tsp (1 mL) black pepper
- 8 oz (225 g) smoked mackerel, broken into 2 in (5 cm) chunks
- 2 medium carrots, peeled and sliced into ribbons
- 3 medium cooked beets, peeled and sliced
- 2 unpeeled apples, chopped
- 1/3 cup (80 mL) parsley leaves
Nutrition
Per serving:
- calories546
- protein25g
- fat37g
- saturated fat7g
- trans fat0g
- carbohydrates36g
- sugars13g
- fibre9g
- sodium552mg
Directions
01
In medium saucepan, place spelt and a couple of pinches of salt and add enough water to cover grains by 2 in (5 cm). Bring to a boil, reduce heat to medium-low, and simmer, covered, until kernels are tender, about 40 minutes. Drain any excess water.
02
In another saucepan, add water to a depth of about 3 in (7.5 cm); bring to a boil. Using slotted spoon, gently lower eggs into water; boil, uncovered, for exactly 6 1/2 minutes, adjusting heat to maintain a gentle boil. To bowl of ice water, transfer eggs and chill until slightly warm, about 2 minutes. Softly tap eggs against countertop to break shell in several spots and gently peel, starting from wider end containing the air pocket. Cut eggs in half lengthwise.
03
In skillet over medium, heat grapeseed or sunflower oil. Add dulse and heat, stirring often, until crispy, about 1 minute. Remove from skillet to cool and then chop into 1 in (2.5 cm) pieces.
04
Heat oven to 350 F (180 C). Spread walnut halves on baking sheet and heat until they smell toasty and are a couple of shades darker, about 10 minutes, stirring nuts once. Remove and cool. In blender container, place cooled walnuts, olive oil, cider vinegar, 1 Tbsp (15 mL) water, horseradish, mustard, garlic, rosemary, salt, and pepper; blend until smooth. If needed, add more water, 1 Tbsp (15 mL) at a time, to help with blending and reach a thinner consistency.
05
Divide spelt, mackerel, carrot, beets, apple, dulse, and eggs among 4 serving bowls. Drizzle on walnut sauce and top with parsley.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
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