This deconstructed sushi adds a burst of color to mealtime and is sure to help out anyone bored with mundane salads. Antioxidant-rich Chinese black rice (also called Forbidden Rice) makes a stunning addition to mealtime, while nori and miso add a shot of umami, the much-buzzed-about fifth taste. If you’re bored with salmon, consider substituting arctic char, which is considered a sustainable seafood option and is also rich in heart-healthy omega-3 fats.
Photography: Matthew Kadey
Shopping tip. Nori, black rice, edamame and miso can be found at Asian markets and in many health food stores. Black rice can also be purchased at www.lotusfoods.com.
- 1 C black rice
- 1 3⁄4 C water
- 1 C frozen, shelled edamame
- 1 large carrot, sliced into matchsticks
- 1 C thinly sliced radish
- 1 mango, diced
- 1 red bell pepper, thinly sliced
- 2 scallions (green onions), thinly sliced
- 1∕3 C orange juice
- 1 T yellow or white miso paste
- 1 T rice vinegar
- 1 T sesame oil
- 2 t minced fresh ginger
- 1⁄4 t red chili flakes
- 1 pound salmon fillets, preferably skinless
- 1⁄2 t salt
- 5 C water
- 1 avocado, diced
- 2 nori sheets, crumbled
- 1 T sesame seeds
In medium-sized saucepan, combine rice with 13⁄4 cups water. Bring to boil, reduce heat, and simmer covered for 30 minutes or until tender. Set aside for 5 minutes and fluff with fork.
Prepare edamame according to package directions.
In large bowl, toss together black rice, edamame, carrot, radish, mango, red pepper and scallions. Place orange juice, miso, rice vinegar, sesame oil, ginger and red chili flakes in blender container and blend until smooth. Toss dressing with rice mixture.
Place salmon, salt and 5 cups water in large saucepan. Bring to very slight simmer and cook for about 8 minutes, or until fish is cooked through. Adjust heat as needed during cooking to maintain only a mild simmer. Remove fish with slotted spoon and gently break apart flesh with fork.
Place rice salad on serving plates and top with fish, avocado, nori and sesame seeds. Serves four.
Per serving: 459 calories; 27 g protein; 25 g fat (5 g saturated); 35 g carbs; 8 g fiber; 201 mg sodium.To view the full article that ran in the February 2014 issue of the IDEA Fitness Journal click here.