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, 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).
