Makes 4 servings
All the flavor of salmon rolls, minus the finicky rolling - that's the beauty of these easy-to-make rice bowls. Furikake is a dry blend of sesame seeds, seaweed and dried fish. Look for it in specialty Asian grocery stores or make your own using our easy recipe; alternatively, you can simply substitute sesame seeds.
1 cup short-grain brown rice, rinsed
¾ tsp sea salt, divided
2 tbsp each black and white sesame seeds + additional for garnish
4 4-oz boneless skin-on wild Alaskan salmon filets (such as coho or sockeye; 1 inch thick), patted dry- Run your finger along the flesh side of the salmon filet to check for any pin bones. If you find any, pull them out with a clean set of tweezers.
¼ tsp ground black pepper
2 tsp grape seed oil or mild oil
2 tsp furikake* or toasted white sesame seeds
2 small carrots, cut into ribbons (TIP: Use a vegetable peeler to cut the carrots lengthwise into ribbons.)
1 Persian, Japanese or other variety of small cucumber, thinly sliced
1 avocado, peeled, pitted and sliced (TIP: If slicing in advance, place in citrus juice to avoid browning.)
1 green onion, white and thinly sliced
4 tsp drained jarred pickled sushi ginger
12 pieces roasted seaweed snack, for serving (or substitute with nori sheets cut into
2-inch squares), optional
2 tbsp mirin
4 tsp rice vinegar
1 tbsp reduced-sodium soy sauce
1. In a saucepan, combine rice, ¼ tsp salt and enough water to cover by 3 inches. Bring to a boil; reduce heat to a simmer and cook until tender, about 45 minutes. Drain.
2. Meanwhile, spread black and white sesame seeds on a plate; set aside. Mist flesh side of fish with cooking spray; sprinkle with pepper and remaining ½ tsp salt. Gently press flesh side of fish into sesame seeds.
3. In a large nonstick skillet on medium, heat oil. Add fish, skin side up, and cook until golden brown, about 3 minutes. Turn and cook until skin is crispy and flesh is opaque and flakes easily when tested with a fork, about 4 minutes. Transfer to a large plate; peel off and discard skin. Cover to keep warm; set aside.
4. Whisk together all soy drizzle ingredients.
5. Divide rice among bowls; sprinkle with furikake. Top with carrots, cucumber, avocado, onion, pickled ginger, seaweed (if using) and fish, dividing evenly. Drizzle with soy mixture. Garnish with additional black and white sesame seeds.
PER SERVING (¼ of recipe): Calories: 487, Total Fat: 20 g, Sat. Fat: 3 g, Monounsaturated Fat: 10 g, Polyunsaturated Fat: 7 g, Carbs: 50 g, Fiber: 10 g, Sugars: 7 g, Protein: 29 g, Sodium: 641 mg, Cholesterol: 53 mg
*You can purchase furikake, but we prefer to make our own to avoid preservatives. Simply combine 2 tbsp toasted white sesame seeds, 1 nori sheet, crumbled, ¼ tsp sea salt or to taste, and ¼ tsp organic evaporated cane juice, or to taste. Use in this recipe or as a seasoning for any Asian dish.
Get ready to work your glutes and legs with these lunge jumps. As always, listen to your body and do enough to meet your edge. Push yourself! You will get stronger.
Makes 8 servings
Prep Time: 20 minutes
Author: Amanda Formaro
Crisp cucumber and red onion, tangy feta cheese, cooling mint, and juicy-sweet watermelon combine in this colorful watermelon salad.
8 cups seedless watermelon cubed into 1-inch pieces
1 seedless cucumber halved lengthwise and sliced thin
1 medium red onion halved and sliced thin
3 tablespoons fresh mint, minced, plus more for garnish
1/2 cup crumbled feta cheese
2 tablespoons apple cider vinegar or red wine vinegar
4 tablespoons extra virgin olive oil
1 tablespoon honey
1/2 teaspoons coarse kosher salt
1/4 teaspoon black pepper
1. Whisk together all ingredients for the vinaigrette in a small bowl.
2. Add the watermelon, cucumber, red onion, and mint to a large bowl and gently toss to combine.
3. Drizzle on the dressing, and gently toss to coat.
4. When ready to serve, transfer the salad to a serving platter and sprinkle on the feta. Enjoy!
Calories: 154 cal
You can adjust this workout to suit your level. It doesn't matter how many reps you can do, as long as you are pushing yourself. In time, you will be able to increase your reps and/or weights.
The warm up can be found here.
This was my 9th Ragnar Race. Every time I do one, I learn something new about myself. It is challenging and fun, and as in life, I experience joys and sorrows. When I am on the trail and pushing myself, I have choices in the moment, but I am not going to stop. Getting out of my head- and the craziness of everyday life- and back into nature, I am able to get back in touch with a sense of internal peace. I reflect on my experience and what I learned from this race, and invite you to share in these kinds of experiences with me and the Fuerte Community.
Brought to You by Adriana
Living the good, fit life in Seattle, WA. Stay tuned for more bilingual fitness tips and nutritious recipes.