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Caribbean Baked Salmon-Plantain Noodle Bowls With Coconut-Avocado Sauce
This plantain noodle bowl encompasses the sweet and spicy flavors of the Caribbean.
Prep Time
20 mins
Cook Time
20 mins
Total Time
30 mins
Servings: 2
Calories: 504 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 teaspoon cumin seeds
- 8 ounces sockeye salmon 2 4-ounce fillets
- 1 teaspoon pineapple juice
- 2 teaspoons coconut sugar
- salt and pepper
- 2 cups cauliflower cut into bite-sized florets
- 1 tablespoon + 1/2 teaspoon coconut oil divided
- 1/2 teaspoon cayenne pepper
- 1 medium green plantain skins removed and spiralized with the 3-millimeter blade.
For The Sauce:
- 1/4 cup avocado mashed
- 1/4 cup light coconut milk
- 1/2 teaspoon garlic minced
- 1/2 teaspoon ginger minced
For The Garnish:
- 1/2 cup crushed pineapple excess moisture squeezed out.
- 1 tablespoon Toasted coconut flakes
- cilantro
Instructions
- Preheat your broiler to high, and align the oven rack so it's about 3 inches below the broiler. Rub a small baking dish with coconut oil, as well as a small baking sheet.
- While it preheats, place your cumin seeds into a small pan set over medium heat and cook, stirring constantly, until golden brown and they smell toasted, about 1-2 minutes. Place onto a cutting board and crush using the bottom of a glass (or use a spice grinder).
- Rub the salmon with the pineapple juice. Mix half of the crushed cumin seeds with the coconut sugar, and then divide the mixture between each fillet and rub in. Place into the prepared baking dish and season with salt and pepper.
- Place the cauliflower into a small bowl and toss with 2 teaspoons of melted coconut oil, the cayenne pepper, and remaining half of the crushed cumin seeds. Spread out evenly onto the prepared baking sheet and season with salt.
- Place both dishes onto a rack set 3 inches from the broiler and cook until the salmon is tender and flaky and the sugar begins to caramelize, about 6-8 minutes. Cook the cauliflower for a few additional minutes if it hasn't turned brown and crispy yet. Mine took about 10 minutes.
- While the fish and cauliflower cook, heat the remaining 1/2 tablespoon of coconut oil in a large pan on medium heat.
- Place the plantain noodles into the pan and toss to coat evenly with the oil. Cover with a tight-fitting lid and cook until the noodles are crispy, about 5-10 minutes. Make sure to stir them frequently so they don't burn. Season with salt.
- While everything cooks, combine the avocado, coconut milk, garlic, and ginger in a small blender or food processor (mine is 3 cups) and blend until smooth and creamy. Season to taste with salt and pepper.
- Divide the salmon, plantain noodles, and cauliflower, and crushed pineapple between two bowls. Divide the toasted coconut on top, followed by the sauce. Garnish with cilantro and enjoy.
Cup of Yum
Nutrition Information
Calories
504kcal
(25%)
Carbohydrates
55g
(18%)
Protein
27g
(54%)
Fat
21g
(32%)
Saturated Fat
11g
(55%)
Polyunsaturated Fat
4g
Monounsaturated Fat
5g
Cholesterol
62mg
(21%)
Sodium
115mg
(5%)
Potassium
1454mg
(42%)
Fiber
7g
(28%)
Sugar
16g
(32%)
Vitamin A
323IU
(6%)
Vitamin C
75mg
(83%)
Calcium
62mg
(6%)
Iron
3mg
(17%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 504
% Daily Value*
| Calories | 504kcal | 25% |
| Carbohydrates | 55g | 18% |
| Protein | 27g | 54% |
| Fat | 21g | 32% |
| Saturated Fat | 11g | 55% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 5g | 25% |
| Cholesterol | 62mg | 21% |
| Sodium | 115mg | 5% |
| Potassium | 1454mg | 31% |
| Fiber | 7g | 28% |
| Sugar | 16g | 32% |
| Vitamin A | 323IU | 6% |
| Vitamin C | 75mg | 83% |
| Calcium | 62mg | 6% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.