{"id":668,"date":"2025-09-19T19:35:11","date_gmt":"2025-09-19T17:35:11","guid":{"rendered":"https:\/\/legourmeur.eldorado-consulting.com\/?p=668"},"modified":"2025-08-25T19:35:11","modified_gmt":"2025-08-25T17:35:11","slug":"poke-bowl-saumon-mangue","status":"publish","type":"post","link":"https:\/\/www.legourmeur.fr\/news\/poke-bowl-saumon-mangue\/","title":{"rendered":"Pok\u00e9 bowl saumon-mangue : le bol frais, color\u00e9 et gourmand de l&rsquo;\u00e9t\u00e9"},"content":{"rendered":"\n<p>Voici une version simple et accessible, qui marie la <strong>douceur de la mangue<\/strong>, le <strong>croquant des radis<\/strong>, le <strong>fondant du saumon<\/strong>, et le <strong>peps du citron<\/strong>. Une assiette compl\u00e8te, belle, saine\u2026 et pr\u00eate \u00e0 r\u00e9galer.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-ingredients-pour-2-bols-complets-nourrissants-et-pleins-de-peps\">Ingr\u00e9dients pour 2 bols complets, nourrissants et pleins de peps<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-riz-vinaigre\">Riz vinaigr\u00e9<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>134 g de riz rond<\/strong><\/li>\n\n\n\n<li><strong>24 cl d\u2019eau<\/strong><\/li>\n\n\n\n<li><strong>2 cl de vinaigre de riz<\/strong><\/li>\n\n\n\n<li><strong>3 g de sel<\/strong> (2 c\u00e0c)<\/li>\n\n\n\n<li><strong>14 g de sucre<\/strong> (2 c\u00e0s)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-saumon-marine\">Saumon marin\u00e9<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>150 g de saumon surgel\u00e9 ou d\u00e9congel\u00e9<\/strong> (1 pav\u00e9)<\/li>\n\n\n\n<li><strong>1 c\u00e0s de sauce soja sal\u00e9e<\/strong><\/li>\n\n\n\n<li><strong>1 c\u00e0s d\u2019huile de s\u00e9same<\/strong><\/li>\n\n\n\n<li><strong>3 g de gingembre r\u00e2p\u00e9<\/strong><\/li>\n\n\n\n<li><strong>1 c\u00e0c de zestes de citron<\/strong> (optionnel)<\/li>\n\n\n\n<li><strong>1 c\u00e0c de graines de s\u00e9same<\/strong> (optionnel)<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-garniture-fraiche-et-variee\">Garniture fra\u00eeche et vari\u00e9e<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>70 g de mangue<\/strong> (1\/2 mangue)<\/li>\n\n\n\n<li><strong>2 radis<\/strong><\/li>\n\n\n\n<li><strong>70 g de concombre<\/strong> (1\/4 de concombre)<\/li>\n\n\n\n<li><strong>30 g de carotte r\u00e2p\u00e9e<\/strong><\/li>\n\n\n\n<li><strong>40 g d\u2019edamame<\/strong><\/li>\n\n\n\n<li><strong>60 g d\u2019avocat<\/strong> (1\/2 avocat) + <strong>1 c\u00e0c de jus de citron<\/strong><\/li>\n\n\n\n<li><strong>1 c\u00e0s de graines de s\u00e9same<\/strong><\/li>\n<\/ul>\n\n\n\n<p><strong>Co\u00fbt estim\u00e9 : 5,46 \u20ac<\/strong> (soit <strong>2,73 \u20ac par personne<\/strong>)<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-preparation-etape-par-etape-pour-un-poke-maison-ultra-reussi\">Pr\u00e9paration \u00e9tape par \u00e9tape pour un pok\u00e9 maison ultra r\u00e9ussi<\/h2>\n\n\n\n<p><strong>Rincez soigneusement le riz<\/strong> \u00e0 l\u2019eau froide jusqu\u2019\u00e0 ce qu\u2019elle soit claire. <strong>Faites-le cuire avec 24 cl d\u2019eau \u00e0 feu doux<\/strong>, \u00e0 couvert, pendant 10 \u00e0 15 minutes. <strong>Laissez reposer 10 minutes<\/strong>, toujours couvert.<\/p>\n\n\n\n<p>M\u00e9langez le <strong>vinaigre, le sucre et le sel<\/strong>, puis <strong>incorporez au riz chaud<\/strong>. \u00c9talez-le sur une plaque pour qu\u2019il <strong>refroidisse doucement<\/strong>.<\/p>\n\n\n\n<p>Pendant ce temps, <strong>d\u00e9taillez le saumon en cubes<\/strong>. M\u00e9langez avec la <strong>sauce soja<\/strong>, l\u2019<strong>huile de s\u00e9same<\/strong>, le <strong>gingembre<\/strong>, les <strong>zestes de citron<\/strong>, les <strong>graines de s\u00e9same<\/strong>. <strong>Filmez et laissez mariner au frais 30 minutes<\/strong>.<\/p>\n\n\n\n<p><strong>Pr\u00e9parez la garniture<\/strong> : r\u00e2pez la carotte, coupez le concombre et les radis en fines tranches, <strong>taillez la mangue et l\u2019avocat en d\u00e9s<\/strong>, ajoutez un filet de citron pour ce dernier. \u00c9gouttez les edamame.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-dressage-colore-et-equilibre-pour-une-assiette-qui-en-jette\">Dressage color\u00e9 et \u00e9quilibr\u00e9 pour une assiette qui en jette<\/h2>\n\n\n\n<p><strong>Dans deux grands bols<\/strong>, commencez par le <strong>riz vinaigr\u00e9<\/strong>. Ajoutez au centre les <strong>cubes de saumon marin\u00e9<\/strong>, puis <strong>disposez harmonieusement les garnitures<\/strong> autour en alternant les couleurs et les textures.<\/p>\n\n\n\n<p><strong>Parsemez de graines de s\u00e9same<\/strong> pour la touche finale, et servez frais. Ce plat se d\u00e9guste \u00e0 la cuill\u00e8re, au calme ou sous un parasol.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-un-poke-100-personnalisable-pour-tous-les-gouts-de-l-ete\">Un pok\u00e9 100 % personnalisable pour tous les go\u00fbts de l&rsquo;\u00e9t\u00e9<\/h2>\n\n\n\n<p>Vous pouvez varier les plaisirs \u00e0 l\u2019infini : remplacez le saumon par du tofu, du thon ou du poulet grill\u00e9. Ajoutez une sauce spicy mayo, du miso, du wakame ou une touche de piment japonais. \u00c0 chacun sa version du <strong>bol parfait<\/strong>.<\/p>\n\n\n\n<p>Ce pok\u00e9 est une <strong>invitation au voyage<\/strong>, \u00e0 la <strong>cr\u00e9ativit\u00e9<\/strong>, et au <strong>bien manger sans complication<\/strong>. \u00c0 tester tout l\u2019\u00e9t\u00e9, d\u00e8s maintenant.<\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":3,"featured_media":680,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[10],"tags":[19],"class_list":["post-668","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recettes","tag-plat","generate-columns","tablet-grid-50","mobile-grid-100","grid-parent","grid-33"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v22.8 (Yoast SEO v27.6) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Pok\u00e9 bowl saumon-mangue : le bol frais, color\u00e9 et gourmand de l&#039;\u00e9t\u00e9 - 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