About the Recipe
This one is a total winner for bone health and it tastes absolutely incredible too. Crispy sesame-crusted salmon served over jasmine rice stirred through with edamame, wilted bok choy, and a drizzle of tamari, sesame oil, and a squeeze of lime. It looks like something you would order at a restaurant but it comes together in 25 minutes on a weeknight, which honestly makes it even better.
The combination of salmon, edamame, bok choy, and sesame seeds means every single mouthful is working hard for your bones, your hormones, and your overall wellbeing. This is feel-good food that actually delivers.
Salmon delivers omega-3 fatty acids, calcium and Vitamin D, all essential for maintaining strong bones and reducing inflammation.
Edamame is rich in plant-based calcium and isoflavones (phytoestrogens) that support hormonal balance during perimenopause and menopause.
Bok choy is one of the most bioavailable plant sources of calcium you can find and it is also packed with Vitamin K for bone strength.
Sesame seeds are a surprising but mighty source of calcium, magnesium, and zinc.
Ingredients
For the salmon
• 2 salmon fillets, approximately 120 to 150g each (raw, skin on or off)
• 3 tbsp sesame seeds (white, or a mix of white and black looks great)
• 1 tbsp tamari or soy sauce
• 1 tbsp olive oil or a neutral oil for frying
For the edamame rice
• 200g (1/2 cup) jasmine rice or brown basmati rice, uncooked
• 150g (1 cup) frozen shelled edamame
• 500ml (2 cups) water
• Pinch of salt
For the bok choy
• 2 to 3 heads baby bok choy, halved lengthways
• 1 clove garlic, finely minced
• 1 tsp sesame oil
• 1 tbsp tamari or soy sauce
To serve
• 1 lime, cut into wedges
• 1 tsp sesame oil
• Extra tamari to taste
• 2 spring onions, finely sliced
• Optional: pinch of chilli flakes
Preparation
Get the rice going first. Rinse the rice under cold water until it runs clear, then add to a medium saucepan with the water and a pinch of salt. Bring to the boil, then reduce to a low simmer, pop a lid on, and cook for 12 minutes for jasmine, 20 minutes for brown basmati. In the last 3 minutes, scatter the frozen edamame straight on top of the rice. Once done, turn off the heat and leave it covered while you finish everything else.
Prep the salmon. Pat the fillets dry with paper towels then brush or spoon a little tamari over both sides. Pour the sesame seeds onto a flat plate and press each fillet firmly into them so the seeds stick well to all sides.
Cook the salmon. Heat the oil in a non-stick frying pan over medium-high heat. Once hot, place the salmon in the pan and cook for 3 to 4 minutes without moving it. Carefully flip and cook for another 2 to 3 minutes depending on thickness. You want the inside still just slightly pink. Remove from the pan and set aside to rest.
Do the bok choy in the same pan. Give it a quick wipe if needed, then add the sesame oil over medium heat. Add the garlic and stir for about 30 seconds until fragrant. Place the bok choy cut-side down, splash over the tamari, and cover with a lid or a piece of foil. Cook for 1 to 2 minutes until wilted but still vibrant green.
Bring it all together. Fluff the rice with a fork and gently fold the edamame through. Divide between two bowls. Top with the bok choy and then the salmon. Drizzle with sesame oil and a little extra tamari, squeeze over plenty of lime juice, and scatter spring onions over the top. Add chilli flakes if you love a little heat.
Tips and Variations
Swap jasmine for brown rice for extra fibre. Add about 10 extra minutes to the cooking time and use a little more water.
Short on time? Use a pre-cooked rice pouch and warm the edamame separately in a little boiling water.
Leftovers: the rice and bok choy keep well in the fridge for up to 2 days. The salmon is best eaten fresh.
Gluten-free? Use tamari instead of soy sauce. Most tamari is gluten-free but always check the label just to be safe.
No edamame? Frozen peas or broad beans work well as a substitute.