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