Omega-3 and wasabi veg bento

Omega-3 and wasabi veg bento

By
From
Sushi Slim
Photographer
Lisa Linder

A lean and healthy bento, bursting with vitality-boosting ingredients.

Smoked mackerel

Ingredients

Quantity Ingredient
50g smoked mackerel, flaked or left whole

Method

Japanese omelette with edamame or green pea

Ingredients

Quantity Ingredient
Japanese omelette without sugar
see method for extra ingredients

Method

  1. Make the omelette with 60 g of edamame beans, or peas. Use 1 serving as a bento box portion.

Mixed vegetables with wasabi dressing

Ingredients

Quantity Ingredient
8 okra fingers
20 green beans, halved
40g carrot, cut into batons

For the wasabi dressing

Quantity Ingredient
2 tablespoons soy sauce
1/2 tablespoon wasabi paste
1 teaspoon grapeseed oil

Method

  1. Mix all the ingredients for the wasabi dressing in a small bowl and set aside.
  2. Boil the okra, green beans and carrot for 2 minutes, then drain and mix with the dressing. Serve, or divide into 4 portions, wrap and freeze separately.

White rice

Ingredients

Quantity Ingredient
Perfect sushi rice

Method

  1. Add 165 g cooked Japanese white rice to this bento box.

Note:

  • Smoked mackerel is 130 kcal per serving.

    Japanese omelette makes 1 bento box portion: 95 kcal per serving.

    Mixed vegetables with wasabi dressing makes 4 bento box portions: 80 kcal in total; 20 kcal per serving.

    White rice makes 1 bento box portion: 214 kcal per serving.
Tags:
Suzu
Japanese
sushi
Makiko Sano
London
fish
health
healthy
diet
nutritional
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