Balanced Bowls / Full Recipes

Ingredients

• 2 pieces Wild Salmon Fillets (about 6 oz each, skin removed)
• 2 tablespoons Jerk Seasoning (store‑bought dry rub or homemade blend)
• 2 tablespoons Olive Oil (extra‑virgin preferred)
• 1 tablespoon Honey (light, raw if possible)
• 1 teaspoon Sea Salt (for rice and salmon seasoning)
• ½ teaspoon Garlic Powder
• ¼ teaspoon Black Pepper (freshly ground)
• 2 tablespoons Lime Juice (freshly squeezed)
• 1 cup Black Rice (dry, rinsed before cooking)
• 1 tablespoon Sesame Seed Seasoning (Furry Khi) (toasted sesame seed mix)
• 1 large Mango (ripe, peeled and diced)
• 1 large Avocado (ripe, diced)
• 2 stalks Spring Onions (white and green parts sliced thin)
• ¼ cup Red Onion (finely diced)
• 1 small piece Scotch Bonnet Pepper (finely minced, seeds optional for extra heat)
• 2 tablespoons Fresh Cilantro (chopped)

Instructions

1. Soak Black Rice (Optional)

   Place the black rice in a bowl, cover with water and let soak overnight or for at least 4 hours. Drain before cooking.

   Time: PT8H

2. Rinse and Cook Black Rice

   Rinse the soaked rice until water runs clear. Add 1 cup rice, 2 cups water and ½ teaspoon sea salt to a saucepan. Bring to a boil, reduce heat to low, cover and simmer for 40 minutes until tender.

   Time: PT40M

   Temperature: 100°C

3. Prepare Jerk‑Honey Glaze

   In a small mixing bowl combine 2 Tbsp jerk seasoning, 1 Tbsp olive oil and 1 Tbsp honey. Stir until a smooth paste forms.

   Time: PT5M

4. Season the Salmon

   Pat salmon fillets dry. Sprinkle each with ½ tsp sea salt, ½ tsp garlic powder, and a pinch of black pepper. Drizzle lime juice over the fillets, then coat evenly with the jerk‑honey glaze.

   Time: PT5M

5. Cook the Salmon

   Preheat the oven to 200°C. Place the glazed salmon on a lined baking sheet and bake for 6‑7 minutes, or until the flesh flakes easily and reaches an internal temperature of 63°C (145°F).

   Time: PT7M

   Temperature: 200°C

6. Make Mango‑Avocado Salsa

   Dice the mango and red onion, slice spring onions, and mince the Scotch bonnet (remove seeds for less heat). In a bowl combine mango, red onion, spring onions, Scotch bonnet, 1 Tbsp lime juice and a pinch of sea salt. Toss gently.

   Time: PT10M

7. Finish Salsa with Avocado and Herbs

   Add the diced avocado and chopped cilantro to the salsa. Gently fold to combine, then season with a pinch of black pepper.

   Time: PT2M

8. Assemble the Bowl

   Divide the cooked black rice between two bowls. Top each with a salmon fillet, a generous scoop of mango‑avocado salsa, and sprinkle 1 tsp sesame seed seasoning over the rice.

   Time: PT5M

Nutrition Facts

Calories

550

Protein

35 g

Carbohydrates

55 g

Fat

20 g

Fiber

8 g

Ingredient Substitutions

• Instead of Wild Salmon Fillets: Atlantic salmon fillets, Trout fillets
• Instead of Jerk Seasoning: Cajun seasoning, All‑purpose spice blend
• Instead of Olive Oil: Avocado oil, Canola oil
• Instead of Honey: Maple syrup, Agave nectar
• Instead of Sea Salt: Kosher salt, Himalayan pink salt
• Instead of Garlic Powder: Fresh minced garlic (1 clove)
• Instead of Black Pepper: White pepper
• Instead of Lime Juice: Lemon juice
• Instead of Black Rice: Forbidden rice, Brown rice
• Instead of Sesame Seed Seasoning (Furry Khi): Toasted sesame seeds, Gomasio
• Instead of Mango: Papaya, Peach
• Instead of Avocado: Ripe pear (for texture)
• Instead of Spring Onions: Green onions, Chives
• Instead of Red Onion: White onion, Shallots
• Instead of Scotch Bonnet Pepper: Habanero, Jalapeño
• Instead of Fresh Cilantro: Parsley, Thai basil

Equipment Needed

• Mixing Bowl
• Saucepan
• Baking Sheet
• Oven
• Knife
• Cutting Board
• Measuring Spoons

Critical Steps — Do Not Skip

• Soaking and rinsing black rice properly
• Ensuring salmon is coated evenly with the jerk‑honey glaze
• Cooking salmon just until flaky to avoid dryness
• Handling Scotch bonnet pepper safely

Chef Tips from the Video

• Toast the sesame seed seasoning briefly in a dry pan to enhance nuttiness.
• For extra smoky flavor, finish the salmon under the broiler for 1 minute after baking.
• Add a splash of coconut milk to the salsa for a creamy twist.

Troubleshooting

Storage

Refrigerator: Store rice, salmon, and salsa in separate airtight containers for up to 2 days.

Freezer: Cooked salmon freezes well for up to 1 month; reheat gently.

Room temperature: Do not leave assembled bowl at room temperature for more than 2 hours.

Make-Ahead Tips

• Marinate salmon with the jerk‑honey glaze the night before for deeper flavor.
• Cook black rice ahead of time and reheat gently before serving.
• Prepare the mango‑avocado salsa up to 4 hours ahead; keep avocado covered with lime juice to prevent browning.

Frequently Asked Questions