Brown Rice Sushi Bowl with Crispy Salmon

Name: Brown Rice Sushi Bowl with Crispy Salmon
Prep time: 25 min
Cook time: 35 min
Total time: 60 min
Ingredients: 1 cup rice (brown, uncooked); ½ cup water; 1 tbsp maple syrup (or honey); 3 tbsp apple cider vinegar; 3 cloves garlic (chopped finely); 3 tbsp soy sauce (low sodium ); 1 tbsp red chili flakes; 1 tsp corn starch; 1 tbsp water; 1 lb salmon (skin removed ); ¼ cup corn starch; 2 tbsp sunflower oil; 1 cup kale (shredded ); 1 cup seaweed (shredded (optional)); 2 tsp sesame seeds (toasted ); 2 stalks green onion (sliced into rounds); ½ avocado (sliced)

5 from 1 vote

This diabetes-friendly sushi bowl is a testament to culinary creativity, offering a nutrient-packed, satisfying meal that perfectly balances the savoury depth of soy and the tangy sweetness of maple, making every bite a nourishing delight for the senses.

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Suitable for diets:
Dairy-Free
High-Protein

Preparation Level Intermediate

Servings 4

Preparation 25

Cook 35

Total 1

Why Diabetes Friendly?

Whole grains: Brown rice is a whole grain that has a lower glycemic index than white rice, making it a better choice for blood sugar management.
Rich in omega-3 fatty acids: Salmon is high in omega-3 fatty acids, which can help improve insulin sensitivity.
Nutrient-dense vegetables: Kale and seaweed add vitamins, minerals, and fiber, supporting overall health.

Ingredients

▢ rice (brown, uncooked) 1 cup

Chili Sauce (makes about 2/3 cup)

For the Salmon

▢ salmon (skin removed ) 1 lb
▢ corn starch ¼ cup
▢ sunflower oil 2 tbsp
▢ kale (shredded ) 1 cup
▢ seaweed (shredded (optional)) 1 cup

Garnish

▢ sesame seeds (toasted ) 2 tsp
▢ green onion (sliced into rounds) 2 stalks
▢ avocado (sliced) ½

Cooking Tips

Steaming kale and nori with rice: Adding kale and nori to the rice pot for steaming is a convenient way to soften these greens without the need for additional cooking methods.
Cornstarch coating for salmon: Coating the salmon in cornstarch before frying creates a crispy exterior while keeping the inside tender.
Chili Sauce preparation: The chili sauce can be made in advance and stored in the refrigerator, making it a versatile condiment for various dishes.

Instructions

Make the rice: Rice Cooker Method: Cook brown rice in the rice cooker according to rice cooker settings. Stovetop Method: In a saucepan, bring 4 cups water and a large pinch of salt to a boil. Add the rice, lower the heat, and cover the pan. Simmer for 25 minutes.
1 cup rice
In the meantime: Make the Chili Sauce. In a small pot, heat the water, maple syrup or honey, apple cider vinegar, garlic, low sodium soy sauce, and chili flakes. Bring to a simmer and cook for 5 minutes. In a small bowl, mix together the cornstarch and 1 tbsp water until the cornstarch has dissolved. Pour this into the hot chili garlic sauce, stir, and let boil for 10 additional minutes. Turn off the heat so it will thicken. You will only need 4 tbsp of this sauce; store the remainder in the fridge. It will keep for a week or two.
½ cup water, 1 tbsp maple syrup, 3 tbsp apple cider vinegar, 3 cloves garlic, 3 tbsp soy sauce, 1 tbsp red chili flakes, 1 tsp corn starch, 1 tbsp water
Cut the salmon into large cubes (about 2 inches).
1 lb salmon
As soon as the rice is ready, open the lid of the rice cooker or pot and place the shredded kale on one side of the pot and place the seaweed (if using) on the other side. Close the lid of the rice cooker or pot, and let steam for 10 minutes.
1 cup kale, 1 cup seaweed
For the Salmon: In the meantime, cook the salmon. Coat the cubes in cornstarch and shake off the excess. Heat a large frypan over medium-high heat. Add oil. Add the salmon cubes, cook undisturbed for 3-4 minutes. Flip each piece to the opposite side and repeat, flip the cubes to one more side, and cook for 1-2 minutes, flip again, and cook for 1-2 minutes more. Add 4 tbsp of Chili Sauce to the hot pan with the salmon. Let it bubble, tossing the salmon cubes in the sauce.
¼ cup corn starch, 2 tbsp sunflower oil
To Serve: Spoon 1 cup rice into each bowl and top with salmon cubes, steamed kale and nori. Sprinkle with sesame seeds, green onion and avocado.
2 tsp sesame seeds, 2 stalks green onion, ½ avocado

FAQ

Can I use a different type of rice?
While brown rice is recommended for its health benefits, you can substitute with other grains like quinoa or farro for a similar nutritional profile.
What can I substitute for salmon if I'm vegetarian or allergic to fish? For a vegetarian version, consider using tofu or tempeh as a substitute for salmon, following the same preparation and cooking process.
Can I make this dish without the chili sauce?
The chili sauce adds a significant flavour component to the dish, but you can substitute it with a store-bought chili sauce or a combination of soy sauce and sriracha, adjusted to taste.
How can I store leftovers?
Leftovers can be stored in an airtight container in the refrigerator for up to 2 days. Reheat gently in the microwave, adding a little water to the rice if needed to prevent it from drying out.

Nutrition

Per serving

Calories: 513.2kcal

Carbohydrates: 53.5g

Fiber: 5.2g

Sugar: 3.7g

Fat: 20.3g

Saturated Fat: 2.8g

Trans Fat:

Protein: 28.9g

Nutrition Facts

Brown Rice Sushi Bowl with Crispy Salmon

Amount per Serving

Calories

513.2

% Daily Value*

Fat

20.3

Saturated Fat

2.8

Cholesterol

62.4

Sodium

535

Potassium

995.4

Carbohydrates

53.5

Fiber

5.2

Sugar

3.7

Protein

28.9

Vitamin C

Calcium

112.7

Iron

3.1

Magnesium

133.9

Zinc

2.3

* Percent Daily Values are based on a 2000 calorie diet.

Brown Rice Sushi Bowl with Crispy Salmon

Why Diabetes Friendly?

Ingredients

Chili Sauce (makes about 2/3 cup)

For the Salmon

Garnish

Cooking Tips

Instructions

FAQ

Nutrition

Per serving

Categories

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