An overhead shot of a dark stone bowl filled with seasoned rice topped with a generous mound of dressed white crab meat, a glossy amber-coloured cured egg yolk in the centre, a cluster of bright red salmon roe, a dusting of red shichimi togarashi spice, and scattered purple basil and green micro herb leaves. The bowl sits on a blue-and-white floral patterned surface with a small metal cup visible at the bottom edge.

pescatarianhigh-proteindairy-freegluten-free

Crab, Salmon Roe and Egg Yolk Rice Bowl with Nori

Name: Crab, Salmon Roe and Egg Yolk Rice Bowl with Nori
Prep time: 20 min
Cook time: 30 min
Total time: 50 min
Yield: 2 servings
Ingredients: 160 g Short-grain brown rice; 320 ml Cold water; 1.5 tbsp Rice vinegar; 1 tsp Honey; 0.5 tsp Fine sea salt; 200 g Fresh white crab meat; 1 tbsp Low-sodium soy sauce; 1 tsp Toasted sesame oil; 1 tsp Rice vinegar; 2 Egg yolks; 2 tbsp Low-sodium soy sauce; 2 tbsp Mirin; 60 g Salmon roe (ikura); 1 tsp Shichimi togarashi; 4 Sheets of nori; 1 Small bunch of mixed micro herbs; Black sesame seeds; Freshly ground black pepper

A protein-packed rice bowl with sweet flaked crab, briny ikura and a glossy cured yolk, lifted by spiced togarashi and fragrant micro herbs.

Prep 20 min Cook 30 min 2 servings

Nutrition per serving

520 kcal calories

36 g protein

52 g carbs

16 g fat

2 g sugar

Fibre 2g

Added sugar 2g

Sodium 780mg

See how it compares to the classic ↓

In the clinic

160 fewer calories per portion

Crab donburi this version

Compared to Crab donburi (typical version, estimated)

Classic crab donburi is typically made with a mayonnaise-heavy crab mix, a raw egg yolk and seasoned sushi rice with a generous hand of soy, sometimes topped with tobiko but without the roe volume used here.

+100% fibre −43% fat −40% saturated fat

Per serving	Crab donburi	This recipe	Difference
Calories	680 kcal	520 kcal	−24%
Carbs	62g	52g	−16%
Fat	28g	16g	−43%
Saturated fat	5g	3g	−40%
Sugar	4g	2g	−50%
Added sugar	3g	2g	−33%
Sodium	1100mg	780mg	−29%
Fibre	1g	2g	+100%
Protein	32g	36g	+13%

What changed

Full-fat Japanese mayonnaise dressing for the crab A light dressing of rice vinegar, a small amount of low-sodium soy and a few drops of toasted sesame oil

Cuts saturated fat and overall calories substantially while keeping the crab moist and flavourful
Seasoned sushi rice with added sugar and mirin Short-grain brown rice seasoned with rice vinegar and just a teaspoon of honey

Brown rice adds fibre and a lower glycaemic load, reducing the blood-sugar spike from a large rice portion
Generous soy sauce poured freely over the bowl Low-sodium soy sauce used in measured amounts in the dressing only

Keeps the umami hit but roughly halves the sodium per serving, which supports healthy blood pressure
Tobiko or no roe garnish A generous portion of salmon roe (ikura)

Ikura is rich in omega-3 fatty acids, which have an anti-inflammatory effect and support eye and cardiovascular health

Both figures are estimates per serving. The comparison is a typical traditional version of the dish, not a specific product.

Priyanka dropped this beauty into the family chat and we immediately needed the recipe. A luxurious Japanese-inspired donburi built on dressed crab, jewel-bright salmon roe and a silky cured egg yolk, served in a stone bowl with nori on the side for scooping.

Ingredients

Servings 2

160 g Short-grain brown rice, rinsed
320 ml Cold water, for cooking the rice
1.5 tbsp Rice vinegar
1 tsp Honey
0.5 tsp Fine sea salt
200 g Fresh white crab meat, picked over for shell
1 tbsp Low-sodium soy sauce
1 tsp Toasted sesame oil
1 tsp Rice vinegar, for the crab dressing
2 Egg yolks, very fresh, free-range
2 tbsp Low-sodium soy sauce, for curing the yolks
2 tbsp Mirin
60 g Salmon roe (ikura)
1 tsp Shichimi togarashi, Japanese seven-spice blend
4 Sheets of nori, cut into rectangles for serving alongside
1 Small bunch of mixed micro herbs, such as purple basil, shiso, watercress or pea shoots
Black sesame seeds, to garnish, to taste
Freshly ground black pepper, to taste

Compared to Crab donburi (typical version, estimated)

24% fewer calories13% more protein16% less carbs33% less added sugar43% less fat100% more fibre Full comparison ↑

Instructions

Begin by curing the egg yolks: mix the 2 tablespoons of low-sodium soy sauce with the mirin in a small shallow bowl. Gently lower the yolks in, spoon the liquid over them, cover and refrigerate for at least 2 hours or up to 6 hours. The yolks will firm slightly and take on a glossy, amber colour.
Cook the brown rice: place the rinsed rice and 320 ml cold water in a small saucepan, bring to the boil, then reduce the heat to the lowest setting, cover tightly and cook for 25 minutes. Remove from the heat and leave to steam, lid on, for a further 5 minutes.
While the rice is still warm, stir through the 1.5 tablespoons of rice vinegar, honey and fine sea salt. Taste and adjust. The rice should be subtly sweet and tangy.
Make the crab dressing: in a medium bowl, combine the 1 tablespoon of low-sodium soy sauce, 1 teaspoon of toasted sesame oil and 1 teaspoon of rice vinegar. Add the white crab meat and fold gently to coat without breaking it up too much.
Divide the seasoned rice between two stone bowls or wide ceramic bowls, pressing it gently to fill the base.
Arrange the dressed crab meat generously over the rice, leaving a small well in the centre for the egg yolk.
Carefully lift each cured yolk from the marinade with a spoon and nestle one into the centre of each bowl.
Spoon the salmon roe alongside the yolk, letting it tumble over the crab.
Dust the crab generously with shichimi togarashi, scatter over the black sesame seeds and grind over a little black pepper.
Tuck the micro herbs and any small herb sprigs in and around the bowl for freshness and colour.
Serve immediately with nori sheets on the side. To eat, break the cured yolk, mix it into the crab and rice, then scoop everything up in pieces of nori.