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The Fitness Zone

Hayden Quinn's Healthy Sashimi Salad Bowl
December 28, 2015

“If it doesn’t walk on the ground, swim in the ocean or grow from the dirt, don’t eat it.” That’s the mantra current fitness student Hayden Quinn and fitness business partners Lewis McLean and Sam Whittaker apply to their eating during the workday. As co-owners of The Cube Gym in Sydney’s northern beaches, a typical day can involve everything from teaching classes, fixing light fittings to paperwork, and these boys prove with the right workmates and fuel - anything is possible. 

Enter the ultimate PT lunch, Hayden’s healthy sashimi salad bowl.

“This salad is a nutrient powerhouse,” says Australian Institute of Fitness Nutrition Coach Shivaun Conn. It’s hard to pick some stand-out ingredients in this recipe, but if we had to, you can’t go past the benefits of salmon and purple carrots.

Shivaun says the salmon is a great source of marine omega 3s docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These long chain omega-3s provide a strong anti-inflammatory effect in the body.

Purple heirloom carrots are a source of anthocyanins due to their purple colour. These are powerful plant compounds that may help to prevent cancer and boost cognitive function.  

Convinced this should be your new go-to power lunch yet? The recipe also happens to be insanely easy. If you want to make it even simpler, ask your local fish shop to prepare the salmon for you, or even use canned tuna instead.  

Healthy Sashimi Salad Bowl Recipe





  • 400g salmon loin, pin boned, skin off, sliced thinly 
  • ½ cup Assorted Japanese pickled vegetables, drained  
  • 2 cups cooked brown rice
  • 4 baby purple heirloom carrots, trimmed, shaved very thinly, widthwise
  • 1 small telegraph cucumber, peeled, seeded, cut into batons
  • 1 avocado, sliced into thin wedges
  • 1 cup finely shredded wombok
  • 100g (2/3 cup) cashews, roasted & salted


  • 125ml (½ cup) fresh lime juice, (approx 3-4 ripe limes)
  • 2 tbs fish sauce or to taste
  • 2cm piece ginger, finely grated on a micro plane
  • 2 cloves garlic, crushed
  • 2 tablespoons Korean sesame oil


  1. To make dressing, place all ingredients in a small screw top jar and shake well until combined. Adjust the sour and saltiness of the dressing by adjusting ingredients to taste. Set aside until ready to use.
  2. Divide all ingredients evenly among plates. Drizzle over dressing and serve. 

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This content is not intended to be used as individual health or fitness advice divorced from that imparted by medical, health or fitness professionals. Medical clearance should always be sought before commencing an exercise regime. The Institute and the authors do no take any responsibility for accident or injury caused as a result of this information.

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