Japan boasts an impressive population of healthy centenarians, which is often attributed to the quality of their diets. Typically low in fat and high in fruits, vegetables and protein, a Japanese diet has a multitude of benefits that we explored in our post, Can a Japanese Diet Boost Healthy Longevity?
Below we share a recipe composed of classic Japanese ingredients. Fish, the most common source of protein in the Japanese culture, is lean and high in omega-3 fatty acids. Our recipe calls for salmon, in addition to spinach, which is high in iron and fiber. Sliced avocado adds healthy fat and a variety of vitamins. Finally, rice is a staple in Japanese cuisine, and brown rice is high in fiber. Feel free to add other vegetables like cucumber to best suit your tastes. Try the recipe here!
Japanese Salmon and Rice Dish
- 1 cup sushi rice (brown, short-grain)
- 1 lb. skinless salmon fillet
- 1 large, ripe avocado, pitted and sliced
- 1 lemon, juiced
- 4 tsp. light soy sauce
- 4 tsp. toasted sesame seeds
- 2 spring onions, thinly sliced
- Small handful of coriander leaves
- 1 red chili, deseeded and thinly sliced
- 20 oz. fresh spinach, washed
- 1 tbsp. sesame oil
- Kosher salt, to taste
- Rinse the rice in a sieve until the water runs clear. Drain and place in a large pan, covering with an inch of water over the top of the rice. Bring to a boil, then reduce heat to low and cook for 10-12 minutes. Remove from the heat and leave it covered for another 10 minutes.
- In a large skillet, heat sesame oil over medium heat. Add spinach and 2 tablespoons of water. Cover and leave for 2 minutes. Uncover, stir the spinach for about a minute, and then remove from heat.
- Preheat oven to broil. Place salmon on a foil-lined tray and cook for 3-5 minutes. Remove from oven.
- Slice the salmon and arrange on a plate with the sliced avocado. Drizzle lemon juice and soy sauce over platter. Toss in a pinch of salt, sesame seeds, spring onions, chili and coriander and serve with rice. Enjoy!