These power bowls—featuring a gathering of buttery wild salmon, whole grain millet, radishes roasted to sweet perfection, and a lively mango sauce—are sure to wake up your lunch or dinner routine. Plus, in a bowl, everything is deliciously mixed together instead of getting pushed around on a plate. The millet, roasted radish, salmon, and mango sauce can all be made up to three days in advance for quick assembly.
Easy does it
One of the worries about working with fish is the fear of overcooking it. Using lower cooking temperatures increases the time it takes fish to go from raw to cooked to overcooked. The end result is a delicate texture and juicier meat.
Salmon Mango Bowls
Ingredients
- 1 cup (250 mL) millet
- 1 lb (450 g) wild salmon fillets
- 3/4 lb (350 g) radishes, trimmed and halved
- 2 tsp (10 mL) grapeseed or sunflower oil
- 1 cup (250 mL) peeled, diced mango
- Juice of 1/2 lime
- 1 garlic clove, chopped
- 2 tsp (10 mL) chopped peeled gingerroot
- 2 tsp (10 mL) toasted sesame oil
- 1 tsp (5 mL) five-spice powder
- 1/4 tsp (1 mL) salt
- 2 cups (500 mL) baby spinach
- 1 medium carrot, grated
- 1 cucumber, chopped
- 2 green onions, sliced
- 1/4 cup (60 mL) toasted unsalted pumpkin seeds
Nutrition
Per serving:
- calories562
- protein36g
- fat23g
- saturated fat4g
- trans fat0g
- carbohydrates54g
- sugars10g
- fibre8g
- sodium272mg
Directions
01
In medium-sized saucepan, place millet, a couple pinches of salt, and 4 cups (1 L) water. Bring to a boil, reduce heat to medium-low, and simmer, covered, until millet is tender but not mushy, about 18 minutes. Drain away excess water and spread millet out on rimmed baking sheet to cool.
02
Preheat oven to 300 F (150 C). Season salmon with salt and pepper, if you wish, and place on parchment paper-lined baking sheet. Bake fish for 15 minutes, or until just barely cooked through in thickest part of the flesh. Remove and set aside.
03
Raise oven temperature to 400 F (200 C). Toss radishes with oil and a couple pinches of salt, if you wish, and place on parchment paper-lined baking sheet or silicone mat. Place in oven and bake for 35 minutes, stirring once halfway, or until wrinkled and tender.
04
In blender container, place mango, 3 Tbsp (45 mL) water, lime juice, garlic, ginger, sesame oil, five-spice powder, and salt, and blend until smooth.
05
To assemble, place millet in large serving bowls and top with spinach, radish, carrot, cucumber, chunks of salmon, and green onion. Drizzle with mango sauce and scatter pumpkin seeds overtop.
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).
READ THIS NEXT
SEE MORE »
Farro, Lentil, and Vegetable Soup
Adding farro, with its nutty bite, is a delicious and convenient way to increase your soup’s fibre and nutritional value. This hearty soup is the perfect remedy to a cold January day. Lemon and chervil add a bright contrast to the fibre-packed earthy flavours. Farro timesaver With a long cooking time, it’s worth it to cook a larger amount of farro and freeze it in small-portioned batches which can be thawed quickly. Using a ratio of 1:4 farro to water, cook on medium-high heat until farro is al dente, in a similar manner to the way you would cook pasta. Drain, rinse, portion, and freeze for later use. To thaw, simply run frozen farro under water or add directly to soup.
Arugula Salad with Roasted Delicata Squash, Pomegranate Molasses, and Pine Nuts
Oven-roasted delicata squash makes a crispy treat atop this green salad. As its name suggests, this squash has a thin, delicate skin that’s tasty when cooked. Pomegranate molasses, an ingredient common in Lebanese and Middle-Eastern cuisine, brings a sweet and sour flavour to the dressing. No pine nuts? Use squash seeds! Simply collect about 1/4 cup (60 mL) seeds from cleaned squash, rinse, and mix with 1/8 tsp (0.5 mL) of the spice mix used to roast the squash and 1/2 tsp (2 mL) olive oil. Roast at 425 F (220 C) on parchment-lined baking sheet for 20 minutes, stirring every 10 minutes.
Cardamom and Ginger Scented Farro Breakfast Porridge
Look for whole grain farro, which leaves the germ and bran intact, for this satisfying porridge that’s sure to kickstart your day. While the cooking time is longer than for pearled or semi-pearled varieties, you’ll get more nutrition. Take the time to enjoy the delicate scent of cardamom and ginger wafting through your kitchen as you prepare this. Ancient grain Farro (also referred to as emmer or einkorn) is a variety of wheat known as an ancient grain, which means that it hasn’t changed over time through breeding as is the case with many varieties of modern wheat.
Chocolate and Orange Chickpea Pudding
Spanish-inspired flavours of almond and orange and a good punch of protein make this pudding a delicious and nutritious breakfast, snack, or dessert. The tiniest amount of large-flake sea salt and a drizzle of olive oil help bring all the flavours together. Amp up the orange For some additional orange flavour, when cooking chickpeas from dry, add a few strips of orange zest to the cooking water. Tastier toast Take your toast to the next level by using this pudding as a satisfying spread.