Salmon Poke Bowl

Blog by Callie Birtles, RHN, in The Clear Skin Solution + Recipe by Katie Stewart, Founder KSW Inc.

Want to achieve that glowing, acne-free skin? It all starts with your diet! The foods we eat can either help nourish our skin or lead to breakouts. Our Salmon Poke Bowl is a delicious way to support your skin from the inside out. Packed with a balanced blend of skin-loving ingredients, this bowl is more than just a tasty meal—it’s a recipe for healthier skin. Let’s break down each ingredient and see how it contributes to your skin’s radiance.

Salmon

When it comes to avoiding heavy metals and contaminants in salmon, choosing Alaskan salmon is a smart option. Alaskan salmon, especially wild-caught varieties, typically have lower levels of pollutants compared to farmed salmon. This is because the pristine waters of Alaska are less polluted, providing a cleaner environment for the fish. Additionally, wild Alaskan salmon are often caught using sustainable practices, which further ensures their quality. By opting for Alaskan salmon, you can enjoy a delicious and nutritious meal with peace of mind, knowing you’re minimizing your exposure to harmful substances.

Now, let’s talk about the star of our poke bowl – wild-caught salmon. Not only is this fish delicious, but it’s also a powerhouse of nutrients for clear, glowing skin. 

Omega-3 Fatty Acids

These healthy fats are essential for reducing inflammation, a key factor in acne development. They work by reducing pro-inflammatory cytokines that contribute to inflammation, thereby potentially improving acne. 

High-Quality Protein

High-quality protein is packed with amino acids, the building blocks your body uses to repair and regenerate skin tissue. When you’ve got enough of these powerhouses in your diet, your skin can bounce back better from damage, keep its firm, youthful look, and even heal pesky blemishes faster. So, loading up on quality protein is not just good for your muscles—it’s a game-changer for glowing, healthy skin!

Balances Blood Sugar

Spikes in blood sugar trigger the release of excess insulin, a hormone responsible for regulating blood sugar. Excess insulin triggers inflammation, leading to increased sebum (oil) production.  Consuming foods with protein and healthy fats, like salmon, can help keep our blood sugar in check.

Radish

These vibrant little veggies add a delightful crunch to our Salmon Poke Bowl and come with amazing skin benefits. Radishes are rich in vitamin C, a powerful antioxidant that protects your skin from free radical damage. Additionally, radishes support liver health, which is crucial for maintaining clear skin. The liver is responsible for filtering toxins out of the blood, and the sulphur-containing compounds found in radishes help enhance the detoxification process. These compounds can increase bile production and flow, allowing the liver to efficiently remove waste products from the body. A healthy liver ensures fewer toxins circulate in your bloodstream, reducing the likelihood of skin issues.

Cucumber: Hydration Hero

Cucumber is a refreshing addition that hydrates your skin from the inside out. High in water content, cucumbers help to keep your skin hydrated and supple. Hydrated skin is less likely to produce excess oil, a common trigger of acne. Cucumbers also contain silica, a mineral that supports the strength and integrity of skin tissues, promoting a clear complexion. They also contain antioxidants like vitamin C and beta-carotene, which help fight off oxidative stress and can reduce the likelihood of inflammation and acne flare-ups. Their antioxidants and anti-inflammatory compounds help soothe the skin and reduce puffiness.

Creamy Avocado: The Skin Superfood

Avocado not only adds creaminess to our Salmon Poke Bowl but also brings a wealth of skin benefits. They are an excellent choice for promoting overall skin health and keeping your complexion clear and radiant.

Monounsaturated Fats

These fats nourish and moisturize the skin, helping to maintain its natural barrier. Think of these fats as the high-quality oil that keeps a well-tuned engine running smoothly. They also help to reduce bad cholesterol levels and improve heart health.

Vitamin E

Vitamin E is a powerful antioxidant that protects your skin from oxidative damage while supporting skin repair. Antioxidant protection helps combat free radical damage and reduce signs of aging like wrinkles. It also supports skin hydration, promotes healing of wounds and scars, and has anti-inflammatory properties that soothe irritated skin. Additionally, consuming Vitamin E aids in reducing hyperpigmentation and supports collagen production, maintaining skin elasticity and firmness.

Gut Health

Avocados are a great source of fibre which acts like a broom sweeping through your digestive tract and helping you stay regular. Potassium, on the other hand, helps regulate the balance of fluids in the body while supporting muscle contractions and helping to reduce gas and bloating.

Nourishing Nori

Nori, the seaweed used in sushi, is also great for skin health. This nutrient-dense seaweed provides iodine, a mineral that supports thyroid function and plays a crucial role in hormone balance. Balanced hormones are key to preventing acne breakouts. Rich in vitamins A and C, it helps shield skin from damage and aging. Additionally, its zinc and selenium content aids in reducing inflammation and combating acne, promoting a clearer complexion.

Salmon Poke Bowl

This Salmon Poke Bowl is crafted to nourish your skin from the inside out with a balanced blend of ingredients.

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Ingredients

For the Marinade

• 1 tsp garlic powder
• 1 tsp ginger
• 1 Tbsp avocado oil
• 1 Tbsp honey
• ¼ cup tamari

For the Bowl

• 2 salmon fillets (chopped into cubes)
• 1 cup rice (cooked)
• ½ cucumber (sliced into ribbons)
• ½ cup red cabbage (shredded)
• 1 green onion (sliced)
• 2 watermelon radishes (thinly sliced)
• 1 avocado (sliced)
• 2 nori sheets (cut into strips)

For the Dressing

• 3 Tbsp extra virgin olive oil
• 2 Tbsp rice vinegar
• 1 Tbsp honey
• 1 Tbsp sesame oil
• 1 tsp tamari
• ¼ tsp ginger
• Pinch of sea salt

For the Garnish

• Sesame seeds (optional)

Instructions

• In a large bowl, combine all the marinade ingredients.
• Add the salmon cubes to the bowl, gently mixing until the salmon is well coated. Set aside and let it marinate for 20 minutes.
• While the salmon is marinating, prepare the dressing by whisking together all the dressing ingredients in a small bowl.
• Heat a large pan over medium-high heat and add 1 tbsp of avocado oil.
• Pan-fry the marinated salmon pieces for 2-3 minutes, turning frequently with tongs until they are cooked through.
• Assemble the bowls by starting with a base of cooked rice, then arrange the salmon and your choice of vegetable toppings and nori strips on top.
• Drizzle the bowls with the prepared dressing and garnish with sesame seeds if desired.