Grilled Salmon Fish Skin Uramaki
Verona TAM, registered dietitian (UAS) and Continuing Education Sub-Committee of Hong Kong Nutrition Association said, "Salmon is a type of oily fish which is rich in omega 3 fatty acid. Together with avocado which is rich in unsaturated fatty acid and dietary fibre, the dish can keep cardiovascular vascular healthy. Kindly remind that though avocado is nutritious, its fat content is 15%. It is only meant for tidbit."
Ingredients: (to serve 4)
| sushi rice | 180 g |
| salmon fillet | 100 g |
| low-fat salad dressing | 10 g |
| avocado, diced | 1/4 |
| cucumber, diced | 1/4 |
| spring onions, shredded | 20 g |
| plain nori (seaweed) | 1 sheet |
| black sesame | 5 g |
Seasonings:
| sea salt | 1/4 teaspoon |
| Japanese soya sauce | 1/4 teaspoon |
| coarsely ground black pepper | Some |
Sushi Rice Ingredients:(about 200g)
| Rice | 200 g |
| water | 200 mL |
Seasonings:
| sea salt | 1 teaspoon |
| sugar | 3 teaspoons |
| sushi vinegar | 50 mL |
Cooking Method:
| 1. | Wash the rice. Soak the rice in water for 45 minutes. Cook a rice cooker for 20 to 25 minutes. Add in the sea salt, sugar and sushi vinegar and mix well. Set aside. |
Cooking Method:
| 1. | Remove the skin from the salmon. Season the skin with black pepper and sea salt. Set aside. |
| 2. | Heat the frying pan. Put in the salmon skin. Pan-fry both sides until smell comes out. Cut into 4 pieces. Set aside. |
| 3. | Dice the salmon fillet. Add the low-fat salad dressing, soya sauce, avocado and spring onions and mix well. Set aside. |
| 4. | Put the nori on a bamboo mat. Cover it with sushi rice evenly. Place a sheet of plastic wrap over. Flip over the plastic wrap together with the food ingredients. Place the skin and cucumber across the nori. Roll up the rice layer and press tight with the help of the bamboo mat. Then sprinkle with black sesame and slice into 8 pieces. Top with salmon salad over the uramaki. Serve. |
Per Serving:
| Energy (kcal) | 121 |
| Carbohydrate (g) | 15 |
| Protein (g) | 7 |
| Fat (g) | 4 |
| Sugar (g) | 1 |
| Sodium (mg) | 218 |
The energy and nutrient content are estimated according to information from the USDA Nutrient Data Laboratory. Values are for reference use only.
This recipe is provided by Mr. Tony LAW.
Extract from CookSmart, Issue 19
